STANDARD DEADLIFT STIFF LEG DEADLIFT SUMO DEADLIFT In my opinion the deadlift is the king of all lifts for the following reasons: It's about as full body as any one lift can be. Weight is not loaded on top of your vertebral column. You can lift to fatigue without a spotter. It's easy to modify for individual biomechanical differences. You don't need a squat rack, just the bar and weights. Deadlifts are a great way to increase core strength and stability as well as improve your posture. Most of the muscles
Here are three awesome glute exercises you can do at the gym! Hip Thrusters The barbell hip thrust with bench increases strength and power in the hamstrings and glutes. The exercise also improves stability throughout the core and lower back. Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a barbell across your hips. Lower your hips down so your glutes almost come in contact with the floor. Pressing through your heels and squeezing your glutes, return the
The Barbell Squat Start by holding a barbell supported by the shoulder on the top of your traps, stand with your feet hip-distance apart and the feet slightly turned out. Keep your chest up and head facing forward as you slowly lower down. Be sure to keep the knees aligned with the feet, and the weight in the heels. Once the upper legs contact the lower legs push up and drive the weight up to the starting position. Repeat for desired number of reps.
Having a nice perky booty is great and not only does your exercise have an effect, but so does your diet! Here are some great foods and tips for helping to firm up your glutes! Rules for a Better Booty: Reduce fluid retention This is the most important rule, as eliminating excess fluid from your fat cells will dramatically reduce the amount bulging from those stacked lipid boxes. So you need to cut out salt, drink more water and eat more naturally diuretic foods, including cranberries, celery, fennel and asparagus. Burn fat Excess
Begin by stand behind a barbell with your feet wide and toes turned out slightly. Without rounding your back bend the knees and reach down and hold the barbell with both hands. It may be more comfortable to hold the barbell with a reverse grip (i.e. one hand palm facing inward and the other palm facing outward). In a fluid movement press down in your heels and thrust the hips forward coming to a full upright position. Hold the standing position for one or two counts and then slowly lower back
Lay back on a bench with your upper back resting on the bench and the rest of your body hanging off in line with your torso. Your feet are both flat on the floor, with your knees at a 90 degree angle. Lifting one leg off the ground and extending it straight, squeeze your glutes and lower your hips halfway to the floor then raise your hips back up until they are in line with your torso again. Repeat for number of reps and then repeat for the same
Start in a standing position with a barbell resting on your shoulders, then step one leg back. As you flex the knees slightly lower the hips. Slowly lower the body by bending the front knee and then immediately push backup for one rep. Repeat for the recommended amount of reps and switch leg positions.
BUTT BLASTER With a firm grasp on the handles and the chest comfortably positioned, place one foot on the foot plate. Tense up the abdominals, and drive the leg back and up, following the track of the machine. When the leg is fully extended, hold this position for 1-2 seconds. Bring the leg back down toward the starting position and repeat as necessary. Once one side is complete, reposition the opposite foot and repeat steps 3-5 LATERAL BOX JUMPS Standing parallel to a box or bench, place one foot on top of the. While digging your heel
The stiff leg deadlift strengthens the lower back with an emphasis on the hamstrings and glutes. Grasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the
Begin by standing in front of the cable machine with one leg on the floor and the other attached to the cable machine by an ankle cuff. Keep a soft bend in both of your knees and extend one of your legs outwards, fully contract your glute muscles at the end of the motion. Return your leg back to the starting position and repeat. At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Then slowly bring your working leg forward, resisting the pull of