Legs and glutes on the same day
What’s the best exercise for glutes and legs?
💥For an effective glute hypertrophy workout, I would highlight two exercises: the squat and the lunge. And no… I’m not sitting on the fence. A recent study (Speirs et al. 2016) divided a group of athletes.
Basic exercises
One group did squats, while the other did lunges. Both exercises were performed in a rack, with the range of motion limited to 100 degrees, twice a week for 5 weeks. Result: both groups made similar gains in strength, agility, and power. Which one are you going to do? That depends on a number of factors in planning your workout, and you can even use both exercises!
💥You can choose lunges, which often feel more comfortable on the spine because of less posterior pelvic tilt. Or you can choose squats, which involve more than 200 muscles and intensely work the core, etc.… The fact is: both are excellent for #bootygains!
How to grow your glutes and legs
A good glute workout makes all the difference in reaching your goal. This helps you continue to strengthen your glute muscles without having to completely change your exercise routine.
Review your weights… yes… often, you shouldn’t increase the weight but rather… decrease it and prioritize range of motion!
For example, when doing Smith machine lunges… if you do them without a step… try reducing the weight and adding a step to allow for a greater range of motion.
I see people going up and down in a squat quickly and without any thought.
Besides considerably increasing the chances of injury, doing this also hinders your progress, because controlling the movement is what causes a greater number of microtears.
There are countless variations, with slower and faster tempos. They need to be prescribed by a good professional!
Focus on compound exercises and forget trendy exercises!
Please, I’ve said this many times, but it’s always good to remember… lol don’t make up exercises and don’t follow the trend of some fitness influencer who kicks their leg up and says it’s good for your butt…
