Workout Tips - Glutes and Legs

For my ladies working legs and glutes. Wondering why there are no results? I recommend you try glute activation before your glute workout. You’ll thank me later. Gents, you too are welcome to try these options.

Note: When you work your glutes(medius, maximus, minimus) you gain stronger glutes. This will improve your motion in movement when lifting or running, body alignment during workouts, avoid injuries during workouts that engage your lower body, and will help you lift weights better!

3 sets of 10 reps for each. Choose 2 or more. These recommendations are from my personal experience and they gave me results, so I thought might share with you all.

OPTION 1: Jump squats

These will work on your quadriceps, hamstrings, calves, and glutes.

Bonus for this exercise

• improve your strength and balance.

• engage your core

• are a good addition to your HIIT Workout, that means you burn calories faster!

OPTION 2 : Donkey kicks

These will workout majority of your glutes. Mostly aims for the gluteus maximus.

Bonus for this exercise

• will engage your shoulders and core.

• For toning and stability.

• make sure to keep your body still.

OPTION 3: Rainbow kicks

These will work all your 3 glute muscles(minimus, maximus, and medius). Bonus for this exercise

• engages your hamstring, lowerback, and abs.

• If you have a task or job that has you sitting all day especially during the pandemic, this exercise is for you!

• shape your glutes 🍑
  

**These are my favorite but they will burn 🔥

OPTION 4: Fire hydrants

These usually works the maximus.

Depending on the type you choose to do, some methods engage your core too. Bonus for this exercise

• can help with back pain.

• hip joints and inner thighs are stretched well.

• may strengthen your lower back, improve your balance.

• also activates your lower abdominal muscles.

Preworkout I am currently using is Recharge Preworkout on fnxfit.com

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