Gainss 🏋🏼♀️
Items in this hypelist
🦵🏻🍑
Unilateral leg extension
Back squat multipower
Leg extensions
Isolation exercise with a complete focus on the quads
Step down
Bulgarian split squat
Activation
10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squats or Lunges
No equipment needed, but feel free to add ankle weights or a resistance band
12 MIN GROW YOUR BOOTY - not your thighs / Booty Activation, no squats, knee friendly
With resistance band
10 MIN BOOTY ACTIVATION - to grow your glutes
With resistance band
Glute bridge with abduction
This one is fire for the gluteus medius & the tensor fasciae latae, it’s better to perform it with a resistance band, & trust me the burn is gonna be insane. Squeeze the muscles & hold the tension through the movement, never lower your hips, & push them even higher if you can.
One leg glute bridge
Perform this exercise one leg at a time: the weight is on the only heel that is on the floor, think about your glute & hamstring working, the other leg is up in the air, keep it straight if possible.
Straight prone leg lifts
Basically the same movement of the prone donkey kick, except for the fact that you perform it with a straight leg this time. This one might work better for you if you don’t feel the tension your glutes enough with the prone donkey kick. Think about squeezing your butt cheeks while lifting your legs up. Use anke weights for an extra burn & work one leg at a time
Fire hydrant
This one is fire for the glute medius! Do not twist your hips while lifting the bent leg to the side: think about your glute doing the movement: core & upper body are tight, still & engaged. Feel free to add ankle weights & resistance bands to increase the mind-muscle connection. I suggest you to work one leg at a time, & then switch sides.
Straight leg circles
Same as before, do not arch your back while doing this exercise. Think about your butt cheeks moving the entire leg & guiding it throughout the movement , squeezing each inch of it. Feel free to add ankle weights & resistance bands to increase the mind-muscle connection. I suggest you to work one leg at a time, & then switch sides.
Donkey kicks
Bending the leg you lift to target your hamstrings a bit more. Feel free to add ankle weights & resistance bands to increase the mind-muscle connection. I suggest you to work one leg at a time, & then switch sides.
