Sarah Ramadanのインスタグラム(fightforgrowth) - 5月31日 07時10分

?✌?glutes only day! [swipe⚡️]
⠀
omg officially stands for oh my glutes after these drills??? -  here are some of my favourite glute exercises that keep the tension off my quads and directly target the gluteus maximoose?
⠀
?glute bridges - I’m using a mat for comfort and a hip pad so my hip bones don’t die ?These are great for the those that struggle with overly-dominant quads in the hip thrust - doing this for 3 sets of 12
⠀
?smith machine quadruped kick back - keeping a bend in my knee and getting on to all fours, I’m placing my heel onto the smith machine bar and kicking up while maintaining a bend in my knee - performing 3 sets of 12-15
⠀⠀
?kneeling hip thrusts w/ resistance band - oooooh kay these burned ?? I wrapped a pull up resistance band around a heavy dumbbell so that it doesn’t move, then I placed the band around my hip and got far enough from the dumbbell to maintain tension. you’re going to want to move from the hip and thrust your glutes *against* the band - I did 2 sets of 20-ish
⠀
?froggy pumps w/ dumbbell - using this as a glute finisher cuz they’re basically dead by now lol ?- I did a single set of as many reps as possible (about 50 ish? lost count?)
⠀
⠀
#fitnessmotivation #glutetraining #exercises #fightforgrowth

[BIHAKUEN]UVシールド(UVShield)

>> 飲む日焼け止め！「UVシールド」を購入する