Bending the leg you lift to target your hamstrings a bit more. Feel free to add ankle weights & resistance bands to increase the mind-muscle connection. I suggest you to work one leg at a time, & then switch sides.
Straight leg kickback
DO NOT ARCH YOUR BACK while doing this exercise. Think about your butt cheeks lifting the entire leg, do not just swing it up. Feel free to add ankle weights & resistance bands to increase the mind-muscle connection. I suggest you to work one leg at a time, & then switch sides.
Fire hydrant
This one is fire for the glute medius! Do not twist your hips while lifting the bent leg to the side: think about your glute doing the movement: core & upper body are tight, still & engaged. Feel free to add ankle weights & resistance bands to increase the mind-muscle connection. I suggest you to work one leg at a time, & then switch sides.
Prone donkey kicks
One of the best isolation exercises for your glute medius & for the lower back. Think about squeezing your butt cheeks while lifting your legs up. Use anke weights for an extra burn
In/out prone leg lifts (bent knees)
This is basically an abductor movement, but you execute it on your belly. Ankle weights & a resistance band are highly recommended to increase the mind-muscle connection here. Remember to keep your legs up in the air while performing the abduction.
Glute bridge with abduction
This one is fire for the gluteus medius & the tensor fasciae latae, it’s better to perform it with a resistance band, & trust me the burn is gonna be insane. Squeeze the muscles & hold the tension through the movement, never lower your hips, & push them even higher if you can.
Clamshell
This is more of a unilateral abduction movement that - if performed correctly - will benefit your glutes as well as your outer thighs. Always keep the tension in your butt cheeks & feel like you have a sheet of paper between them to keep the muscles engaged. Use a resistance band to increase the tension.
(High) glute bridge
Always think about squeezing your butt cheeks on the way up & KEEP THE TENSION while lowering down the hips, & while you lift them up again squeeze the muscles even more. The core is tight, the weight is on the heels. You can also perform this movement with your back pressed onto the floor, but keep in mind that the range of movement is a little bit more limited.
Straight prone leg lifts
Basically the same movement of the prone donkey kick, except for the fact that you perform it with a straight leg this time. This one might work better for you if you don’t feel the tension your glutes enough with the prone donkey kick. Think about squeezing your butt cheeks while lifting your legs up. Use anke weights for an extra burn & work one leg at a time
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