![]() This can also be performed using a resistance band at home.Īttach a bar, handle or rope to a low pulley cable machine and stand in front of it with your feet shoulder width apart and back straight. ![]() Push through your heels throughout and squeeze your glutes hard as you extend your hips. Pause for a second and then drive your hips until extended(straighten). Reach through your legs as far as you can bending at the hips and keeping a straight back. Hold the rope so that your thumbs face forward and walk forward a few feet so there is tension on the cable. Set your feet at shoulder width and slightly turned outward. Stand in front of a low pulley with a rope attached and your back facing the machine. Try adding these in after your hip thrusts, which should be performed with a soft barbell pad. Do not arch your lower back inward and squeeze your glute hard at the top of the rep. Keep a slight bend in your leg and kick it back in as far as is comfortable. Hold the machine for support and brace your abs. Lean forward half way and keep a straight back. Hold for a second and return to the start.Īttach ankle strap to a low cable pulley and stand facing it. Take a wide step out to the side and bend the leg into a lunge. Set your ankle strap onto a low pulley cable machine and attach your ankle. Take a look at our training plans to get started with similar glutes workouts. Pick 2-3 of these to complete after your bigger lifts, in a legs/glutes workout: ![]() ![]() Here are our Top 5 exercises, which isolate all three areas of your gluteals from different angles. Lifting from the ankle like this leads to a stronger squeeze in your glutes each rep and bigger booty gains. Our heavy duty ankle straps allow you to perform most of these with extra comfort but also for a better mind-muscle connection due to the ankle being the pulling point on the leg. The constant resistance from a cable machine along with these glutes isolation exercises will give you a glute pump like never before. Using cable exercises as your secondary movements (after your compound lifts) in a glute workout is a really effective way of building extra fullness of the gluteals while rounding the glute medius & minimus by using abduction exercises. ![]()
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