WORKOUT FOR LOWER BODY

WORKOUT FOR LOWER BODY

Here are three awesome glute exercises you can do at the gym!

1. 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 barbell to the start position.
   • Remember to push through the heels, not the ball of the foot. Squeeze the glutes and pause for 1 second at the top. Do not hyperextend the neck — keep your head in place.
2. Rope Pull-Through
   • The pull-through offers a unique training form and is easier on the spine. The cable pull-through is easier to learn than a kettlebell swing and very effective.
   • Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
   • Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
3. Goblet Squats
   • The goblet squat is a great exercise for mobility. Start by Standing holding a light kettlebell by the horns close to your chest. This will be your starting position.
   • Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
   • At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
4. Single Leg Cable RDLs
   • The single-leg Romanian deadlift strengthens the posterior chain. The gluteus muscles, hamstrings and adductor magnus are strengthened dynamically while synergistically working together to extend the hips. It even helps the development of dynamic flexibility in the hamstring muscles. It also helps to create the balance between your legs and reduce your risk of injuries by strengthening the hamstrings, butt and lower back muscles.
   • Start by standing with your feet shoulder-width apart and knees slightly bent. Raise one leg off the floor.
   • Flex your knee about 15-20% to activate the Glutes (butt). This helps to relieve any pressure on the lower back. Most people have weak glutes. If your glutes are weak, your hamstrings have to work harder to become synergistically dominant during the hip extension. This can lead to hamstring strains and injuries.
   • Without changing the bend in your knee, keep your back naturally arched, bend at your hips, and lower your torso until it’s almost parallel to the floor. Pause, then squeeze you glutes, thrust your hips forward, and raise your torso back to the starting position. Repeat until you complete the set number of repetitions before switching over to the other leg. 
5. Cable Glute Kick-Backs
   • 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 the cable until you reach the starting position. Repeat for the recommended amount of repetitions then switch legs.
6. Seated Calf Raise
   • Start by sitting on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
   • Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
   • Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement. Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second. Repeat for the recommended amount of repetitions.
7. Standing Calf Raise
   • Start by adjusting the padded lever of the calf raise machine to fit your height. Then place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
   • Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched. Repeat for the recommended amount of repetitions.
   • There are several other ways to perform a standing calf raise. A barbell instead of a machine can be used instead as well as dumbbells, one leg or two legs at a time. Refer to the exercise descriptions of these movements below. A smith machine can be used for calf raises as well.