BUILD STRONG GLUTES, BUILD STRONG FOUNDATIONS 🍑✨
Ladies, glute training isn’t just about looks — it’s about posture, balance, lower body strength, injury prevention, and building a body that moves well and feels powerful.
Here’s how I target my glutes with precision and purpose:
1. Abductors – Activate your glute medius. Sit upright, keep tension, control the movement both out and in. This primes the glutes before lifting heavy.
2. Hip Thrusts – The glute builder. Tuck your chin, drive through your heels, and lock out the hips without arching your back. Full contraction at the top!
3. Elevated Stiff-Leg Deadlifts – Glutes and hamstrings lengthened under tension. Keep your back flat, slight bend in knees, and stretch deep with control.
4. Reverse RDL on Smith Machine – Stability meets isolation. Step back, hinge from the hips, and pull up with glutes. Focus on mind-muscle connection.
5. Frog Pumps – Burnout finisher! Feet together, knees out, drive hips up and squeeze hard. High reps, full tension.
6. Smith Sumo Good Mornings – Glutes and adductors. Wide stance, soft knees, hinge and feel the stretch. Keep the bar tight and core braced.
7. B-Stance Good Mornings – Single-leg emphasis. Front leg does the work, back toe balances. Glutes fire differently here — control is key.
8. Standing Hamstring Curls – Isolation move to finish strong. Focus on squeezing the hamstring, don’t swing. Slow and controlled!
💪 Strong glutes = strong woman. Don’t skip your lower body days. Your future self will thank you.
#GluteWorkout #WomenWhoLift #ProzisShred #GluteActivation #LowerBodyDay #StrongNotSkinny