Legs and glutes on the same day
What are the best exercises for glutes and legs? Can I train legs on the same day?
💥For effective glute hypertrophy training, 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 power rack, with the angle limited to 100 degrees, twice a week for 5 weeks. Result: both groups had similar gains in strength, agility, and power. Which one will you do? That depends on n factors in planning your workout, and you can even use both exercises!
💥You can choose lunges, which are often more comfortable for the spine due to less posterior pelvic tilt. Or choose squats, which involve more than 200 muscles and work the core intensely, etc… The fact is: both are excellent for a #bumbumnanuca!
How to grow your glutes and legs
A good glute workout makes all the difference in achieving your goal. This helps you keep strengthening your glute muscles without having to completely change your exercise routine.
Reassess 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 moving quickly up and down in a squat with no regard for form.
Besides considerably increasing the risk of injury, doing this also hinders your progress, because controlling the movements as you perform them 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 mentioned this many times, but it’s always good to remember… lol don’t make up exercises and don’t follow the trend of the little fitness influencer who kicks her leg up and says it’s good for your butt…
