Legs grow, but glutes don’t
If you don’t have any joint limitations, you can and SHOULD use the maximum range of motion!! And what is range of motion???
It is the maximum movement performed by a joint within its morphological limits, without creating a RISK OF INJURY!
Full range of motion for the legs
And why use a FULL range of motion? Because this way you increase motor unit recruitment and use your muscles more efficiently… not to mention that this approach increases workout intensity and, as we know, intense workouts produce better hypertrophy results!
Are you using the correct range of motion in your workouts?
How to grow your legs and glutes
Muscle hypertrophy can be achieved with a good weight training workout at the gym! But you need a routine and consistency! Shortcuts in weight training are important for achieving this faster.
Besides wanting a firm, attractive butt, it’s important to train your lower body simply because it’s involved in many movements.
Sit down, stand up, squat, and walk, and your glutes are working. Think about how many times you do that in a day.
Strength training exercises not only make you stronger for daily activities, but can also make you stronger for other activities like running, walking, and climbing stairs.
Working these muscles means you’ll not only build strength and lean muscle tissue, but also burn more calories.
I see people quickly moving up and down through a squat without any criteria.
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 trendy exercises.
Please, I’ve said this many times, but it’s always good to remember… lol, don’t make things up or follow the trend of little influencers who kick their legs up and say it’s good for your butt… Stick to the basics everyone talks about! Squats… lunges… leg press… stiff-legged deadlifts… and, if needed, one or two isolation exercises, okay!
That’s it!
