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most great glute exercises will also work your quads (which is NOT a bad thing!), BUT if you ONLY want to target your glutes, you want to do exercises that focus on working the backside of your legs (glutes & hammies) but not the front of your legs (quads)
Here are 4 examples with additional form tips:
1️⃣ RDL’s (*have a slightly bigger bent in your knees & really focus on pushing your hips back to bias more glutes and less hamstrings)
2️⃣ KICKBACK VARIATIONS (cables, resistance band, machine)
3️⃣ KAS GLUTE BRIDGE or BRIDGE FROM THE FLOOR (*if you feel your quads working too much during hip thrusts, try Kas glute bridges. these will not involve your quads as much as hip thrusts due to staying in the top range portion of the lift)
4️⃣ HYPEREXTENSIONS (upper back rounded & knees slightly bent to bias glutes, ps I have been low key obsessed with the single leg version)
I used to compete in bodybuilding shows and one thing the judges don’t want for bikini division is too much quads🦵🏽 I’m genetically pretty quad heavy 🥵 so I had to be really careful with my lower body exercise selection and these were my top choices✨
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