Exercises for glutes and legs
What is 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 and the other did lunges. Both exercises were performed in a squat rack, with the angle limited to 100 degrees, twice a week for 5 weeks. The 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 when prescribing your workout, and you can even use both exercises!
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💥You can choose the lunge, which often feels more comfortable on the spine because of the reduced posterior pelvic tilt. Or you can choose the squat, which involves more than 200 muscles and works the core intensely, etc… The fact is: both are excellent for a #booty!
How to grow your glutes and legs
A good glute workout makes all the difference in achieving your goal. It helps you continue strengthening your glute muscles without having to completely change your exercise routine.
Review your weights… yes… often, you shouldn’t increase the weight; instead… lower it and prioritize range of motion!
For example, with Smith machine lunges… if you do them without a step… try lowering the weight and adding a step to allow for a greater range of motion.
I see people quickly going up and down in a squat with no real technique.
Besides considerably increasing the risk 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 about 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 some influencer who kicks her leg up and says it’s good for your booty…
