Anna Starodubtsevaのインスタグラム(anyastar) - 9月8日 08時07分

If you are trying to develop your Glutes you should look into Hip Thrust exercise.
I try to include this one to each leg workout. Sometimes my whole workout consists mainly from this exercise ☝️ I do
10 min warmup on step mill ( pushing through your heels)
15x5 abductor Machine
15x5 deep squats with resistance bands
Perform sets of 6-18 reps, resting 1-3 minutes between sets. I do an initial warm-up set and then 6-8 sets in a pyramid style, increasing the weight and lowering the reps on sets 1-3, resting 1 minute between sets until set 3, then resting 2-3 minutes between additional sets. On sets 5-8 lower the weight and increase the reps. It'll look like this:

Set 1= 18 reps (rest 1 minute)
Set 2=15 reps
Set 3= 12 reps
Set 4= 8 reps
Set 5= 6 reps ( rest 2-3 mins )
Set 6=12 reps.
Set 7=12 reps ( rest 1 min )
Set 8=15 reps
If you still have energy, you can kill it with
12x5 round back weighted hyperextension

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