Nicole Mejiaのインスタグラム(nicole_mejia) - 6月14日 03時49分

Donkey kicks on the smith machine??
12 slow and controlled reps on each leg -
These are one of my favorite ways to isolate the glutes!
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A few tips to get the most out of this exercise:
• On hands and knees, place your foot on the bar where the heel meets the arch
• Flex the foot and press up through the heel
• Keep the core right to support the lower back
• DO NOT throw the weight up! Focus on squeezing up through the glute without locking the knee
• Hold for 1 second at the top and give it an “ugly butt squeeze”!
• The descent is an opportunity to work the glutes too!
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Guys, this song gives me liiiffeeeee?
“Youngblood”- 5 Seconds of Summer
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For more workouts and a plant-based meal plan, visit fitandthickapp.com
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