New Glute Workout! Happy Hump Dayย ๐
Squeez Me Skinny sent this email to their subscribers on September 15, 2022.
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WORKOUT
Bulgarian Split Squat: 4 SETS X 15 REPS EACH LEG Bulgarian split squats primarily work the quads and glutes. In addition, they
work the hamstrings, calves, adductors, and require some core work depending on the variation being performed. As a lower body
exercise, it strengthens the muscles of the legs.
Abduction With Cable: 3 SETS X 20 REPS EACH SIDE The focus of this exercise is on the gluteus medius and the gluteus minimus that
lies beneath. If the goal is to strengthen and shape the hip upper and outer buttocks, then cable hip abductions are a great
choice.
Hyper Extension 15 WITH PLATE THEN DROP PLATE AND CONTINUE UNTIL FAILURE There are three main muscle groups that are worked by
hyperextensions, these are the gluteus maximus, the hamstrings, and the lower back muscles erector spinae. The gluteus maximusthe
glutesis the key to a big
Side Laying Clamshells With Band: 3 SETS X 20 REPS EACH SIDE This exercise not only keeps the hips moving, it strengthens both the
gluteus medius AND gluteus maximus. The gluteus medius is the main abductor movement away from the midline of the body and
external rotator of the hip
Place the band around both legs, just above the knees. Lie on one side with knees at a 45-degree angle, legs and hips stacked.
Contract your abdominal muscles to stabilize your core. Keep your feet in contact with one another as you raise your upper knee as
high as you can, without moving the hips or pelvis.
Glute Bridge . With Abduction: 3 SETS X 15 REPS Place the resistance band below your knees and lie down on your back. Place feet
as close to your glutes as possible, shoulder width apart, and push your hips towards the ceiling. Keep this position through the
entire exercise while pressing your knees outward and back to starting position in a controlled motion
Strong, healthy glutes are essential for strong, healthy bodies. Your glutes are important for more than just filling out your
favorite pair of jeans although that is one perk to putting in work training them. The massive muscles are essential for
explosive, athletic movements that you'll depend on for success in sports. Your glutes are also important for maintaining proper
posture. We hoped you enjoyed this workout and let us know if you would like to see more emails like this!
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