3 LEG DAY EXERCISES I NEVER SKIP + why 🏋🏻‍♀️

Leg day!! My favorite day of the week 🎉❤️ Here are my 3 staple exercises & why I am ✨OBSESSED✨ with them 😍

BENEFITS OF HIP THRUST

✅Targeted Activation: hip thrusts specifically work the glute muscles for building and strengthening them.

✅Progressive Overload: you can gradually increase the load or resistance over time, promoting muscle growth in the glutes.

✅Full Range of Motion: hip thrusts involve a deep range of motion that fully engages the glutes for optimal muscle activation.

✅Isolation and Focus: hip thrusts isolate the glutes, allowing you to concentrate on working those muscles effectively.

✅Versatility: hip thrusts can be done with various equipment, making them adaptable to your fitness level and equipment availability.

✅Hip Stability and Posture: hip thrusts improve stability and help correct posture imbalances by strengthening the glutes.

✅Enhanced Athletic Performance: strong glutes from hip thrusts can improve performance in running, jumping, and other athletic movements.

✅Aesthetics: hip thrusts shape and sculpt the glutes, contributing to a more rounded and appealing appearance.

BENEFITS OF RDLs

✅Glute Activation: romanian deadlifts target and activate the glute muscles.

✅Hip Hinge Movement: the exercise involves a movement that focuses on the glutes and other posterior chain muscles.

✅Strength and Power: by consistently performing RDLs, you can develop strength and power in the glutes.

✅Muscle Growth: RDLs promote muscle growth in the glutes.

✅Posterior Chain Function: Strengthening the glutes improves overall function and coordination of the posterior chain.

✅Stabilization and Balance: RDLs enhance stability and balance by strengthening the glutes.

✅Injury Prevention: strong glutes from romanian deadlifts can help prevent lower back and hip injuries.

BENEFITS OF SMITH MACHINE LUNGES

✅Targeted Muscles: SM lunges work the leg muscles (quadriceps, hamstrings) and glutes.

✅Stability and Control: the smith machine provides stability, allowing you to focus on proper form and avoid balance issues.

✅Balanced Development: SM lunges help promote balanced leg development by targeting each leg individually.

✅Progressive Overload: you can easily adjust the weight on the Smith machine, enabling gradual increases for muscle growth and strength gains.

✅Increased Range of Motion: SM lunges allow for deeper lunges, activating and developing the glutes and legs effectively.

✅Functional Strength: lunges improve functional strength for everyday activities like walking or climbing stairs.

✅Variation and Versatility: the smith machine offers different lunge variations to target muscles from various angles and challenge them in different ways.

✅Time Efficiency: SM lunges are time-efficient as they eliminate the need for setting up and stabilizing weights.

** Remember to maintain proper form, engage your core, and choose a challenging weight. If you have concerns or are new to these exercises, consider consulting a fitness professional for guidance on technique and customization based on your goals.**

(Disclaimer: this is what I’ve learned from my experience in the gym & this is what has worked for me. So this may not work for you. Best of luck! 💕)

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