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THE EXACT SCIENCE-BACKED GLUTE ACTIVATION FORMULA I USE TO QUADRUPLE THE GLUTE GAINS🍑⬇️
so i am not going to take credit for this formula because i actually learned it from Bret Contreas (my glute growth mentor!!🙌) and once i started implementing it, my glute gains went like 📈 lol… activating my glutes has helped fully engage them during my lifts, taking the focus away from the quads (quad dominant girly here🦵), and sending all of the blood to the glutes for that pumped up peach 🍑 here is the SCIENCE-BACKED formula you can use to structure your glute activation workout and get the best results✨
*choose one exercise from each of the categories*
30 second frontal plane hip abduction
examples:
-lateral banded walk
-standing hip abduction
-side lying hip abduction
60 second hip extension
examples:
-single leg glute bridge
-quadruped hip extension
-standing kickback
30 second transverse plane hip abduction
examples:
-hip abduction
-side lying clam
-hip hinge abduction
-side lying hip raise
-fire hydrant
30 second glute squeeze
examples:
-RKC plank
-standing glute squeeze
-squat isohold
30-second combined hip extension/abduction examples:
-squat
-glute bridge
-frog pump
-hip thrust
-reverse hyper
-monster walk
hope this helps🩷 and if you don’t feel like mapping out your workouts, i don’t blame you lol you can come train with me in the 12 week glute growth program with everything fully planned out for you on the app🥰
#lemon8partner #l8r2023 #gymgirl #gymmotivation #gluteworkout #glutegrowth #glutesworkout #glutegrowthtips #workoutroutine #healthylifestyle2024