Taylor Matheny Murphy | Online Coach on Instagram: "Complete Glute Workout Guide 🍑 1️⃣ Warm-up: •Hip circles •Leg swings •Bodyweight squats (side to side/ forward & down) 2️⃣ Main Exercises: 🔻Barbell Hip Thrusts: •4 sets x 12 reps •Use a padded barbell across your hips while seated on the floor. 🔻Lunges: •3 sets x 10 reps per leg •Forward & reverse lunges with dumbbells. 🔻 Romanian Deadlifts: •3 sets x 12 reps •Maintain a slight bend in your knees and focus on hip hinge. 3️⃣ Accessory Work: <<<Can be done with or without weight>> 🔻Glute Bridges: •3 sets x 15 reps 🔻 Side-Lying Leg Raises: •3 sets x 12 reps per leg •Targets the gluteus medius. 4️⃣ Cooldown: 🔻Foam rolling •targets the glutes and surrounding muscles. 📌Remember to adjust weights based on
AMANDA ROSE | Health & Fitness on Instagram: "🥪GLUTE & HAMSTRING WORKOUT🥪 Like I mentioned your #glutes and #hamstrings are larger #muscles and likely pretty #strong. Don’t be afraid to go heavier here as long as you can keep good form. One of the top comments I hear from clients as they progress through my programs is “I am stronger than I thought I was!” Usually followed by “I’m going to need heavier weights.”😊 As for weights to use, this is where I am and does not mean you should be using the same weights as me. I go heaviest on the dumbbell deadlift using my 50s for a total of 100lbs. I use my 30s for front lunges, 60lb for the wide leg DLs, 55lb for both bridges, and a 50 for the cross over deadlifts. I am a Certified Personal Trainer that specifically works with busy
Massy Arias on Instagram: "Save this one and tell me how you feel right after. When we exercise we tend to focus on picking exercises that train a particular part of your body. Here, we are looking at the body as a whole. Because what is the point of looking good, if you’re in pain, get injured, or can’t sustain long term movement. This workout is effective, challenging in its own ways, but it will make you feel great after. If you’re training at home, let me show you how to do it for aesthetics and function. 👇 Tru.training/challenge #summershapeupchallenge #childofgod ———————————————————— Aquí te dejo un entrenamiento de peso corporal efectivo de piernas y glúteos. Aquí no solo nos enfocamos en trabajar estas piernas pero en tener movilidad, fuerza abdominal, y estabilidad. Estos
K I M F R E N C H 🇬🇧 NASM CPT on Instagram: "I know a lot of you will be like me and just CANNOT do Pistol Squats so this first exercise is a variation that will help assist you AND ITS A QUAD KILLA 🔥 I also used a plate for heel elevation which you’ll find helpful if you have limited ankle mobility (like me) to increase your depth. Definitely give it a try 🤌🏻 Side note… there’s aaaaaalllllways going to be things we are good at and some not so much. Instead of giving up on the things we can’t do, WE ADAPT, WE PRACTICE and WE GET BETTER! Now stop thinking you’re incapable and start BELIEVING in yourself! *i’m expecting you all to be saving this workout right now or going to the App Store to download my app BELIEVE for a customised plan & REAL results* 😜 Lets have the BEST week