Glute day
Happy Monday cuties let’s hit some glutes🤍🤍, I’m really working on a proper warm up before my lifts, so today I did my stretching and mobility along with the exercises listed below and it made a HUGE difference in my glute engagement, details below!!!
Warm up:
Abductors 2x20
Adductors 2x20
Leg extensions 2x20
Workout:
Back squat 3x15
Lying leg curls 3x15
RDL 3x15
Dumbbell hip thrust 3x12
Hyperextensions 3x20
Zone 2 cardio for 30
When it comes to maximizing your glute workouts, incorporating a proper warm-up is essential. A focus on mobility and flexibility can significantly boost your muscle engagement during lifting. Begin your routine with moves like abductors and adductors to activate the glute muscles effectively. The back squat is a foundational exercise that engages the glutes, hamstrings, and quads, making it perfect for building strength. Also, consider adding lying leg curls and Romanian deadlifts (RDLs) to further target those glutes. Dumbbell hip thrusts are a fantastic way to isolate and strengthen the glute muscles, while hyperextensions can improve overall lower body strength and stability. Finally, don't neglect cardio; zone 2 cardio for about 30 minutes can enhance endurance and fat burning. By blending these elements into your glute day routine, you'll not only achieve better results but also promote overall leg and hip strength.