The Only Glute Workout You Need скачать в хорошем качестве

The Only Glute Workout You Need

The Only Glute Workout You Need Get your Glute Gains 90-day program here: https://fit.erinstern.com/glute-gains When planning a glute workout, it's important to know how the glutes function. This way, you can include exercises that train the glutes through the variety of movement patterns. Glutes are responsible for moving the body in four ways: Hip extension (think about getting up from a chair or picking something up off the floor) Hip abduction (moving the legs out and away from the body, like a side step) Hip adduction (pulling the legs together) External rotation (stepping and turning the toes/knees outward) A workout that contains these movements should hit gluteus major, medius, and minimus. In addition, you'll hit adductors and abductors, insuring strength throughout the glutes. Developing the abductors can help increase the size of the upper glute region as well. Think about these exercises more as a blueprint... So, instead of the sumo front squat for example, you may do a sumo goblet squat, sumo leg press, wide stance Smith machine squat, etc. Setting a day for heavier weight and lower reps and a day for lighter weight and higher reps can also help with glute growth. Exercises: 1. Sumo front squat 1:22 2. B-stance RDL, banded 2:54 3. Front foot elevated split 5:01 4. Deficit single leg hip thrust 6:26 5. Abductor (2 ways) 8:40 6. Banded external rotations 10:03 What questions can I answer? What would you like to see next? Please let me know in the comments :) Thank you for watching! 💖 Subscribe to the Channel:    / @erinsternfit   Fitness Blog | https://www.erinstern.com/blog/ INSTAGRAM |   / 2x_ms_olympia   FACEBOOK |   / erinsternfitness   PINTEREST |   / erinsternfitness   TWITTER/X |   / erinsternfit   BUSINESS CONTACT | [email protected]