Elevated Side DB Lunges

Elevated Side DB Lunges

 

Bootybuilding at it’s best. If you’re looking to build amazing glutes then incorporate this advanced movement into your leg day routine.

Main Muscles: Gluteus Maximus & Medius, Hamstrings, Adductors, Quadriceps

Key Points:

– Keep your chest high, ass out & back straight

– Begin with both feet on the box, so that you can lunge laterally onto the floor

– Lock the knee on the stationary leg and keep the foot flat on the box

– Keep your back arched and chest up when reaching for the floor

– Push through the heel on the lunging leg to drive yourself back up on to the box

– Train both sides evenly

Elevated Short Step Lunges

Elevated Short Step Lunges

Use this exercise to build amazing quadriceps! Word of advice: The higher the box, the more quad engagement you will experience.

Main Muscles: Quadriceps, Hamstrings, Gluteus Maximus

Key Points:

– Keep your chest up, back arched and core tight

– Begin standing with both feet on the box, so that you can lunge off of it onto the floor

– Lunge so that your back knee lines up with your leading heel

– Keeping your bodyweight on your leading heel and your back arched, take your chest towards your thigh until you feel your quadriceps engage

– Push your heel through the floor to drive yourself back on to the box

– Train both sides evenly

Elevated Reverse DB Lunges

Elevated Reverse DB Lunges

 

Lunging from an elevated surface on to the floor allows for a deeper lunge, which means more engagement for the gluteus muscles.

Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps

Key Points:

– Keep your chest up, back straight and core tight

– Begin standing with both feet on the box, so that you can lunge backwards onto the floor

– Bend the toes of your back foot and tap your knee to the floor without resting

– Push the heel on your front leg through the box to drive yourself upwards

– Train both sides evenly

Box Squat

Box Squat

 

Over time, the box squat will help improve the position of the pelvis and lumbar (lower) spine while squatting. Doing so will ensure that the correct muscles are being worked and prevent injury.

Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps

Key Points:

– Keep your chest up, ass out and core tight

– Make sure the bar is resting on your traps rather than your neck

– Push your ass towards the box and rest 20% of your body weight on it before driving yourself back upwards

– Push your heels through the floor on the ascent

Climbing Plank

Climbing Plank

 

The climbing plank is an intermediate level exercise for core. You will require some basic chest and shoulder strength, but once you are up to an intermediate level, climbing is a great way to advance the movement.

Main Muscles: Rectus Abdominis, Transverse Abdominis

Key Points:

– Keep your back straight & core tight

– Make sure that your hips don’t sink too low or rise too high – your body should be as straight as a board

– Begin with your elbows underneath your chest and push yourself up onto your hands one at a time and repeat

 

Try this variation!:

https://immortal-training.com/plank-row/

 

Free consultation
close slider

Your name

E-mail

Telephone

Your message