🤍 GLUTE WORKOUT 🤍
as a girlie with spinal injuries
background: for those who don’t know, I fractured my back and neck, have had two neck surgeries. due to these injuries, I take a different exercise approach to limit spine compression and too much pressure on my upper body, specifically the traps.
workout:
- bulgarian split squats
i’m trying to build my upper glutes so I start off with bulgarian split squats. I emphasize form over weight as I am trying to isolate the upper glute
- sumo belt squats
belt squats are great for those with back issues as belt squats don’t compress your spine and it takes the load off your upper body. you can substitute these with glute bridges or hip thrust if your gym doesn’t have a belt squat machine. form is going to vary for everyone but I have my legs more than shoulder width apart, feet slightly outward. I “sit back” until I near the end ROM (range of motion).
- RDLs
I struggle with feelings RDLs in my glutes so I have gone down in weight and focus more on time under tension + form. I also go until I near the end ROM for my glutes so I can “pull” up with my glutes and not my hamstrings. end ROM for your glutes should be around knee length but focus on driving your hips back and then in.
- standing leg raises
I watched @fitwithemely video on how she created the hourglass illusion by building her side glutes. genetically, I gain weight in my legs and hips, but adding these have given me more a fuller look in my hips. you want to stand straight and slide your foot across. should feel this in the side glute area, but @fitwithemely has videos on her youtube and tiktok explaining the form and everything.
cargos: garage
shirt: pacsun (the creation of adam is one of my fav paintings)
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#gym #glutes #gluteworkout #gymrat #gymmotivation #fitness #gymgirl #healthylifestyle #workout #punjabi
For many individuals with spinal injuries, finding effective ways to engage in fitness can prove challenging. It is essential to select exercises that minimize strain on the back while effectively targeting the glutes. Incorporating movements such as Bulgarian split squats can help isolate the upper glutes while allowing for adaptations in form. Moreover, sumo belt squats stand out as an excellent alternative since they reduce spine compression. By keeping feet wider than shoulder width, one can safely sit back into the squat, thus safeguarding the spine from unnecessary pressure. Other alternatives like glute bridges can further engage the glutes without putting strain on the back. Research shows that controlling the weight and focusing on time under tension during exercises like Romanian Deadlifts (RDLs) helps in building glute strength without compromising form. For effective standing leg raises, it’s helpful to incorporate tips from fitness influencers who provide insight on achieving the right form and maximizing glute activation. As you curate your workout routine, ensure that mobility is a priority, particularly for those with previous injuries. Engaging in warm-up stretches prior to workouts and cooling down effectively post-exercise can significantly aid recovery and prevent injury. Tailoring your workout to suit individual needs while emphasizing proper form will contribute to a more fulfilling fitness journey!
