How to do it:While either sitting or laying down, spread your toes as wide as you can then relax. You have the option to flex and point your foot as you do this exercise to get some extra ankle mobility work in. Repeat 10-15 times on each foot. ...
Don’t flex your ass like you’re trying to show off your glutes, don’t flex your legs, and don’t flex your abs. Focus just on flexing that muscle. If you’re really having trouble finding it, then drink a bunch of water, go pee, and try to stop yourself. There it is. This...
Benefits:Bridge Pose gently stretches your chest, shoulders, and abdomen while strengthening your mid- to upper-back muscles, buttocks (glutes), thighs, and ankles. The backbend can improve posture, counteract the effects of prolonged sitting and slouching, and may help relieve low back pain and ...
Walking into your Booty training session with one goal in mind: Work the Glutes is so much more powerful than being focused on just going through the motions, doing Squats, Lunges, Step Ups etc.. without any focus on specific muscle contractions. Your mental focus is so critical to your su...
Roll your shoulders back and up away from the floor. Keep the back of your neck long and emphasize lifting your sternum instead of lifting your chin. Don’t grip your glutes. To come out of the pose, slowly release. Section divider ...
Now the funny thing about any flexor is they usually are antagonists to extensors. Weird how most of these stretches don’t do much to actually involve the glutes, right? Also, if you look at the hip being stretched, in many cases the hip isn’t even approaching extended and sometimes ...
Push through the right leg to rise back Bridges Lie on your back with knees bent and arms at your sides Tighten the glutes and core muscles, and slowly lift your butt off the floor and toward the ceiling Make sure your body is in a straight and diagonal line from the knees to the sho...
ground to rise from the bottom. Your hips and shoulders should move up at the same time. This ensures balanced muscle recruitment from your legs, lower back, abs, and upper back; and a safer, stronger lift. In the top position, flex your abs, glutes, and quads to ensure a complete ...
The heavier your weights, the more work your abs will have to do to keep the movement and your upper body stable. Hip flexors These are another important muscle group that interacts with the glute muscles. The hip flexors are used in all hip extension and hip flexion exercises. Most ...
Deadlifts: pull the weight from the floor to your thighs with a neutral back. Here’s how to Deadlift with proper form: Stand with your mid-foot under the barbell Bend over and grab the bar with a shoulder-width grip Bend your knees until your shins touch the bar Lift your chest up ...