Today a short video of a workout for legs and glutes.<\/p>\n\n
BEST, in my opinion, exercises to effectively activate the gluteal muscles.<\/p>\n\n
– Squats – glute activated most strongly at the point of full extension (at the very bottom of a correctly performed sit-up). Remember to finish the movement correctly by tightening (maximally tense) the glutes during hip extension. <\/p>\n\n
– Deadlift – a functional, multi-joint exercise that strongly targets the glutes, ischiofemoral group as well as the back extensor and other back muscles.<\/p>\n\n
– Hip trusts (\u201chip raises\u201d) – the strongest gluteal activation at the point of full flexion – when the hips are extended.<\/p>\n\n
Remember that the key to correct and above all safe (!) exercise is correct technique!<\/p>\n\n
Other exercises also useful in building glutes:<\/p>\n\n
– Crunches, bends, Bulgarian squats;<\/p>\n\n
– Trips – box (or high step) entries;<\/p>\n\n
– Trips – box (or high step) entries;<\/p>\n\n
– wide squats with a weight (e.g. with a kettlebell);<\/p>\n\n
– wide squats with a weight (e.g. with a kettlebell);<\/p>\n\n
– overhead crane (on the highest possible setting of the feet)<\/p>\n\n
And most importantly!<\/p>\n\n
If you want to gain muscle (for example, build beautiful buttocks \ud83d\ude42 ) -you need a positive energy balance. For sure nIf you want to gain muscle (for example, build beautiful buttocks \ud83d\ude42 ) -you need a positive energy balance. You certainly won’t do this on a reduction diet! <\/p>\n\n
Enjoy watching!<\/p>\n<\/p>\n