1. Single Leg Leg Press. This exercise is pretty self explanatory get on the leg press and instead of two legs just press with one, here's the catch though move your foot up on the platform your ankle and knee should be in alignment. Not only is it proper positioning for your joints to remain injury free but its also the best way to use your glutes and hamstrings and less of your quads. The next important part is to press through your heel and not your toe. Pressing through your toe is awful form and takes away from the muscles that should be getting the workout.
2. Cable Squats. You can use any attachment (I prefer the rope) on the cable machine, place it on the lowest setting, grab the rope take a step back, place your feet in a sumo stance which will work the upper and outer glutes or in a narrow stance which will work your hamstrings and the tuck of your glute, then squat. Again keep your knee inline with your ankle and also with this exercise keep your back really straight with good posture, keep your chest up and press through your heels.
3. Straight Leg Cable Kick Backs. My biggest problem is the top part of my booty its stays flat so I have to do a lot of moves that work my gluteus medius and straight leg cable kick backs are just what the doctor ordered. I try to avoid using the cuff because the metal loop would bang on my shin which hurts so instead I use the single handle that you'd use for cable curls. Put the handle around the toe of your shoe and kick back. Helpful hints for this one, get an aerobics step to stand on it"ll give you a few more inches to push through the full range of motion. Also as with everything else keep a very straight back and hold onto the cable machine as you kick back. The higher you kick back the better really squeeze that booty at the top.
4. Deep Sumo Dumbbell Squat. Stand on two benches far enough apart so that you can have a wide sumo stance, hold the dumbell with both hands and squat. I'll say it again keep your knees in line with your ankles, sit back into your glutes, and press up through your heels.
5. Deep Barbell Squats. Ok so this exercise has come under a lot of scrutiny, there is a school of thought that this is very bad for your knees, but since then there has been quit a few studies that have been conducted that this isn't accurate. What I will tell is accurate is that bringing your knees over your toes WILL injure your knees so DON'T DO IT!!! Going past parallel is really great for booty growth because your glutes are going to have to do all the work to press back up through the range of motion.
6. Cybex Arc Trainer. For a cardio glute burn getting on the Arc. Keeping the incline on a lower level helps the cuff between the hamstring and the glute moving the incline up past six it'll hit the booty deeper and higher. Be sure to change the resistance too, the higher the resistance the more it hurts but thats the point. Make it BURN!!!!
As with anything if you don't know what you're doing don't be afraid to ask for help or get a trainer to show you proper form because complex leg exercises like these can be really tough to get right but worth the extra effort. So good luck with everything and if you have any questions please email me fintesswerqs@gmail.com or leave a comment at the bottom. GO HAM
2. Cable Squats. You can use any attachment (I prefer the rope) on the cable machine, place it on the lowest setting, grab the rope take a step back, place your feet in a sumo stance which will work the upper and outer glutes or in a narrow stance which will work your hamstrings and the tuck of your glute, then squat. Again keep your knee inline with your ankle and also with this exercise keep your back really straight with good posture, keep your chest up and press through your heels.
3. Straight Leg Cable Kick Backs. My biggest problem is the top part of my booty its stays flat so I have to do a lot of moves that work my gluteus medius and straight leg cable kick backs are just what the doctor ordered. I try to avoid using the cuff because the metal loop would bang on my shin which hurts so instead I use the single handle that you'd use for cable curls. Put the handle around the toe of your shoe and kick back. Helpful hints for this one, get an aerobics step to stand on it"ll give you a few more inches to push through the full range of motion. Also as with everything else keep a very straight back and hold onto the cable machine as you kick back. The higher you kick back the better really squeeze that booty at the top.
4. Deep Sumo Dumbbell Squat. Stand on two benches far enough apart so that you can have a wide sumo stance, hold the dumbell with both hands and squat. I'll say it again keep your knees in line with your ankles, sit back into your glutes, and press up through your heels.
5. Deep Barbell Squats. Ok so this exercise has come under a lot of scrutiny, there is a school of thought that this is very bad for your knees, but since then there has been quit a few studies that have been conducted that this isn't accurate. What I will tell is accurate is that bringing your knees over your toes WILL injure your knees so DON'T DO IT!!! Going past parallel is really great for booty growth because your glutes are going to have to do all the work to press back up through the range of motion.
6. Cybex Arc Trainer. For a cardio glute burn getting on the Arc. Keeping the incline on a lower level helps the cuff between the hamstring and the glute moving the incline up past six it'll hit the booty deeper and higher. Be sure to change the resistance too, the higher the resistance the more it hurts but thats the point. Make it BURN!!!!
As with anything if you don't know what you're doing don't be afraid to ask for help or get a trainer to show you proper form because complex leg exercises like these can be really tough to get right but worth the extra effort. So good luck with everything and if you have any questions please email me fintesswerqs@gmail.com or leave a comment at the bottom. GO HAM
