• hip thrusts
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    Single-Leg S. Ball Hip Thrusts

    Why you must add this exercise to your glute routine: Unlike bilateral hip thrusts (w/ both legs on the floor), single-leg hip thrusts enable 100% focus on each glute through working them separately. Unilateral (single leg, single arm) movements force all muscles in the targeted area to be activated to keep the body from falling over. Bilateral movements, on the other hand, require less balance, thus less muscle activation, equaling limited muscle development. Lastly, the above movement is a 3-in-one exercise. Contrary to bilateral hip thrusts, the balance element of single-leg stability ball hip thrusts puts additional stress on the glutes, thighs, and abs. Equipment needed: SylviaAs an athlete for…

  • Posterior Chain Exercises - Deadlift
    Exercises,  Glutes,  Slider Posts

    Protect & Build Your Posture w/ These 14 Posterior Chain Exercises

    You call yourself an athlete? Then you must build a strong posterior chain: the rear of your body, which comprises of your back, glutes, and hamstrings. The state of these muscles influence your posture, for good or bad, and are vital to optimum athletic performance. Every good athlete has powerful glutes, explosive hamstrings, and a strong back. But if you’re an average gym-goer with a dream to unlock your best body, your exposure to the best exercises to strengthen the posterior chain is likely limited. See the exercises and video link below for the 14 best posterior chain exercises. Exercise Quick Guide: 1. Squat Primary muscles worked: Overall posterior chain, glutes, hams, back, and…

  • Bodybuilding,  Exercises

    Glute Workout Routine

    I don’t believe in doing indirect exercises in hopes of a direct result. A lot of people preach that all you need to do for a nice butt is deep squats. That’s not entirely true. Some people are genetically un-gifted when it comes to their glutes. I’m one of those people. Squats were not enough and leg kickbacks were not enough. However, a combination of exercises has helped me greatly. Now, I finally have glutes to be proud of. Below are three basic glute routines that will directly target the glutes. Routine 1 – Softcore: Walking lunges (Find an area where you can do wall to wall, about 15-20 feet down):…