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

Single Leg Resistance Band Wood Chop

Single Leg Resistance Band Wood Chop

 

This one legged wood chop is designed to engage the deep muscles in your core and in/around the spine. Focus on balance and use a slow, controlled movement.

Main Muscles: Obliques & Inner Core

Key Points:

– Attach the resistance band to a stable apparatus such as a squat rack or cable machine

– Keep your core tight and chest high

– Stand on the leg that is closest to the post where the band is attached

– Extend your arms and lock your elbows with hands in front of your solar plexus

– Keep your head straight while twisting your body

– Draw a quarter circle around your body with your hands when twisting from 12 o’clock to 3 o’clock and then 12 o’clock to 9 o’clock on the opposite side

– Train both sides evenly

Single Arm Bent Over DB Row with Resistance Band

Single Arm Bent Over DB Row with Resistance Band

 

For this rowing exercise you should use a weight that is about 20% lighter than your usual. The resistance band will create a resistance double whammy – forcing you to fight against more than just gravity.

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

– Attach the resistance band to a stable apparatus, such as a squat rack or cable machine

– Keep your chest high, ass out and back straight

– Wrap the band around the handle of the dumbbell and keep ahold of it with your hand while rowing

– Row towards your waist

– Use full range of motion

Supine Hamstring Curl

Supine Hamstring Curl

 

Supine Hamstring Curls is a beginners exercise that will help build strength in hamstrings. I recommend using them in circuits or super sets with squats or dead lifts.

Main Muscles: Hamstrings

Key Points:

– Keep your back straight, core tight and hips off of the floor

– Begin with your Achilles on the ball and knees locked

– Pull your heels towards your buttocks and extend your legs back out

– Use full range of motion

How to Activate Your Glutes with Dominant Quads

How to Activate Your Glutes with Dominant Quads




There are quite a few biomechanical issues that could prevent a person from squatting ass-to-the-grass. In some cases, the anatomy of the bones in a person’s legs (femur and tibia) can play a major role, but even those people should be able to squat low enough to get their legs just below a 90° angle, at least. If you are not getting lower than 90° while squatting you will not be using your glutes at all. In other words, you’re cheating yourself!

Assuming that you are among the most common groups of gym goers, and that your femur and tibia bones are
around about the same length, you will have to use some crafty techniques in order to bring your posterior muscles back out of their slumber if they have been hibernating. Dominant quadriceps can stop you from targeting and accessing these muscle fibres.

Decline hip thrusters are great for glute activation. As explained in the vid, this exercise is a straight forward way to hit glutes while excluding quads. This move also works for people who have to overextend their lower backs in order to get all the way down, or fall victim to a combination of both.


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