Sarah Ramadanのインスタグラム(fightforgrowth) - 12月14日 06時26分

A GLUTE-FOCUSED LEG WORKOUT!
⠀
because otherwise my quads would do all the talking all the time ??
⠀
(please don’t forget to double tap!!? it really helps support my page?)
⠀
but here is a fab workout to isolate the glutes during a lower-body day??
⠀
⚡️for all my quad-dominant queens - we don't neglect areas like the hamstrings and quads, instead we include ALL muscle groups, but train the glutes more directly with isolating movements, stances, and slight modifications?
⠀
the workout:
⠀
✖️3/4 -full ROM banded goblet squats✖️
⠀
?I keep a wider stance with toes pointed out, using a band to add more resistance (and helps drive my knees out) - perform one rep and come up 3/4 of the way, then repeat for another rep and come into full range of motion: 3x10 - including the 3/4 rep
⠀
✖️DB ADL to RDL✖️
⠀
?ADLs targets the glutes ? and the RDLs gets those hammies popping! make sure to keep a flat back throughout the entire set: 3x10 (5 ADL, 5 RDL)
⠀
✖️smith machine froggy pumps✖️
⠀
yes it looks weird ? but I love this exercise oh so much?! my hamstrings are out of the equation in this exercise, so my glutes are getting all the tough loves?
⠀
✖️SS: seated banded abductions with torso leaned BACK and FORWARD✖️
⠀
here I did 12 reps leaning back and 12 leaning forward: 3x24
⠀
?Wearing @vqfit breathe set in khaki (S)
⠀
? River - Bishop Briggs (King Kavalier Remix)
⠀
#legday #gluteworkout #fitnessmotivation #vqfit #vqfitwomen

[BIHAKUEN]UVシールド(UVShield)

>> 飲む日焼け止め！「UVシールド」を購入する

• vqfitwomen