Get ready for hump day tomorrow! 🍑
Though I’ve always had a rounder toosh, toning it up and building my hamstrings have been a struggle! (P.s. this pump was so lit that I felt like I was going to bust outta these leggings at the end 😂)
The booty is one of the main focus points now a days for women, but how do you grow them?
Here’s some tips:
🍑 Utilize rep ranges between 8-12
🍑 Increase your weights, you’d be surprised what you can actually lift with your leggies!
🍑 Incorporate single leg exercises to focus on imbalances between your dominant and non dominant side
🍑 WORK YOUR ENTIRE LEG! You can do more than just squat! Bridges, lunges, sumo/regular/split squats, hyperextensions, kickbacks, abductors, adductors, hamstring curls, leg extensions, deadlifts, RDL, EVERYTHING 😂
🍑 Work legs at least 2 times a week. Both incorporating just glute work, and then alternate hamstring and quad focused
🍑 SQUEEZE DA BOOTY! During every concentric phase of a squat, squeeze your glutes. Honestly just squeeze them all the time 😅
🍑 Get a full range of motion! When you squat, be sure you are going 90° if not lower! Ass to grass people!
🍑 On the eccentric phase, go slower. This time under tension is beneficial!
🍑 Incorporate glute activation exercises prior to your lift (foam roll, dynamic stretches, band work) to ensure your muscles are firing appropriately during your lift, and so that you can get the full benefit of your lift to the correct muscles! Also prevents injury and allows for increase range of motion.