Sarah Ramadanのインスタグラム(fightforgrowth) - 6月27日 12時38分

two of my favourite glute movements as of late??/ common misconception when training glutes??‍♀️ [read below; I hope it helps?!] "you must train heavy otherwise your training will be ineffective to your goals of hypertrophy." i’ve never been fond of the “go hard or go home” method of training. for me, in order to be consistent within a training program (mind you, my goals at the moment are primarily hypertrophy and muscle retention, not so much strength) I like to make sure my program is compromised of various movements that are both effective, recoverable, and exciting! I can challenge myself in the gym in various ways, not simply through heavy lifting.
I’m posting here two of my favourite glute activation movements that I have been LOVING. ?No I don’t need a barbell and heavy weights. Simply by using resistance and time under tension, I can get a ridiculous pump:

1.single glute bridges on an elevated platform. These reps are sped, but in real time the eccentric phase is controlled to employ greater time under tension (and thus greater activation)

2.banded glute kickbacks. I love doing these with a medium level resistance band for sets between 12-20 per leg. The resistance band offers a consistent tension that fire my glutes throughout the entiiiiire movement. Sure the reps need to be higher, but I enjoy this tempo every now and then ?

I think it’s important to invite different perspectives into your training sometimes?. If you’re wanting to invite some change and new ways of glute activation, give these two movements a try and let me know what you think!?? [song by Prismo - Hold On] #FightForGrowth

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