Booty Workout

Transformation Challenge .
Whight loss Motivation.


@ New York, New York

💥Understand your Quads💥

Comment your favourite quad exercise below 👇🏼👇🏼

Everyone needs strong quads to balance out the crazy amount of hamstring and glute movements that are going on nowadays

The Quadriceps are 4 (obviously) muscles that work together to extend your knee. They join together into one tendon which passes over your kneecap. The Re**us Femoris also helps flex the hip

They are a strong muscle group that often gets overly tight and pulls hard on the lonely tendon trying to hold them together at the bottom. Stretching, foam rolling and barbell smashing them will help loosen them up if they are getting tight

I would suggest that you put the majority of your focus on front squats, back squats and lunges when training your quads. The leg press can suffice and a narrower, lower foot position will target them more. Using this tactic or the leg extension machine should mostly be done by people who either are doing bodybuilding and want to isolate their quads or if a health professional has advised them to do so. For your average person, squats and lunges will do the trick 👌🏼

If you have any questions, please ask away 😊

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- 💥Understand your Glutes💥

Your glute muscles work as a team. The gluteus Maximus is kinda like the team captain. They offer stability to your hip when you walk, run and stand and move your hip back, side to side and in and out. They should be the strongest team of muscles in your body

The Maximus is the one that everyone wants to develop. That can be done primarily through hip extension (hip thrusts, deadlifts etc)

Your Medius and Minimus are also important in overall glute and hip health. They can both be worked with various abduction/ external/ internal rotation movements (note: the movements below each muscle will work both the medius, minimus and even maximus.)

So if you really want to get those solid glutes, focus on the big extension movments to start and add on the supplemental ones to finish off 😊

Thanks for reading and let me know if you have any questions 🤔

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