Sarah Ramadanのインスタグラム(fightforgrowth) - 12月8日 06時28分

Slowly getting my strength back up! ? 185 lbs for deadlifts with an RPE of 7-8 followed by 275 lbs for hip thrusts with an RPE of 8 ?? The number one training question I get asked is what the best exercises are for training your glutes ?? Unfortunately, I don’t have a simple answer to that, and heres why:

You guys hear me preaching time and time again the main focus my programming is based off of, and that is my compound movements. I squat, I deadlift, and I hip thrust multiple times in the week. I’ve extracted both strength and size in doing these movements consistently for 2 years. ?? Glute muscle activation in specific movements will *vary* among each person. For example, since I am very quad dominant, I find that squats do not target my glutes as well as the hip thrust. My quads are most activated in the squat (moderate glute activation), my hamstrings are most activated in the sumo-stance deadlift, and my glutes are on FIRE?in doing hip thrusts. The hip thrust’s set up offers an angle that gives me the best “pump” (or cell swelling) on the concentric part of the movement (the eccentric relies mostly on gravity). I also feel a moderate hamstring activation as well?? You guys hear me preaching time and time again the main focus my programming is based off of, and that is my compound movements. I squat, I deadlift, and I hip thrust multiple times in the week??. I’ve extracted both strength and size in doing these movements consistently for 2 years. BUT(T)?I love incorporating various band work to get my glutes firing. My favourite accessory to use is Hip circle by @mbslingshot??? Some of my favourite drills using the Hip Circle are side walks, front/back walks, and weightless hip thrusts. For an extra burn, do your hip thrusts WITH the Hip Circle.. so good you guys ?? Some other exercises I like doing are✨

1.Glute Ham Raises
2.Rope Pull Throughs
3.Glute kick backs
4.SLD
5.Good Mornings
6.Hack Squats
7.Leg press (making sure to push with my heels)

Thank you to my babes @juliettebusch for such video taking skills ?

#TheThrustIsAMust #TakeMeBackTo3PlateHypertrophy #FightForGlutes

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