1•Wide DL x Squat
Focusing on the lengthening phase of the deadlift (hams/glutes) and contracting my glutes (also recruiting inner thighs) as I come out of the hole
2•DB Sumo Squat
Majority of my leg sessions include a heavy sumo squat because I feel my glutes, hams and adductors working really hard 👌🏼. I like more of a vertical shin, with hips far back because I can make my glutes do more of the work
3•Banded SL Knee to Chest Hip Thrust
This is a great way to stabilize the pelvis when doing SL Hip Thrusts. I know a lot of pp mamas have a hard time keeping their pelvis stabilized when doing SL work and end up using more hams than glutes, so this works really well!
4•Cable Leg Swings
I’m performing this on a hamstring machine and have my @perillegrade ankle cuffs on. I also elevated myself by putting the bench on top of the platform. Swing your leg forwards and backward as you imagine using only your glutes to do so. I also have my transverse abdominis (TVA) activated through all reps because the heavier I go, the more I have to really focus on managing my intra-abdominal pressure (IAP)
5• SL Hip Hinge
This move is great for those who struggle with having their deep hip rotator muscles take over when trying to do abduction work. I should be using a wall with my shoe off but that wasn’t possible at the moment so I improvised using a seat. I am pressing my leg into the seat, creasing tension in my outer glutes, and performing a mini squat
6•1+1/2 BB Bench Hip Thrust
Using my @perillegrade balance pad to protect my hips and fabric band for extra resistance
| does squeezing buttocks make it bigger glute activation exercises glutes exercise gluteus maximus glutes muscles glutes exercise meaning how to squeeze your glutes when doing squats glute squeeze results |
| does squeezing buttocks make it bigger glute activation exercises glutes exercise gluteus maximus glutes muscles glutes exercise meaning |