4 popular glute exercises we often make mistakes in

4 popular glute exercises we often make mistakes in

Sometimes we pump completely the wrong muscles that we want.

Very often girls come to the gym for beautiful legs and butt. Beginners are aware of what machines and exercises pump the buttocks, but this knowledge is not enough. Even the way you stand plays a role in the exercises. The right foot position and the right movements will make the target muscle group work. If you break the technique, you run the risk of working the wrong muscles.

fitness trenér

Tells about mistakes when performing glute exercises.

Platform press

In this exercise, the positioning of the legs on the platform is extremely important. If you are pumping the glutes, the feet should be placed as high as possible. In this case, the gluteal muscles will be engaged.

If you put your feet down on the platform, the exercise will focus on the front surface of the thigh. Do the press with full amplitude and do not forget that the lower you lower the platform, the more the glutes are loaded.

Výpady

When performing lunges, people often try to help themselves with the leg that stands behind. This should not be done.

When you “step forward”, the weight of the body is transferred completely to the leg that stands in front. The pelvis should be pulled back, the body slightly tilted forward and bend until the thigh is parallel to the floor. Do not push off with the back leg, work only with the one in front. The rear leg is used only to stabilize the position.

Smith Squats

Smith machine is a barbell fixed in a certain position, which can move only vertically and without deviation.

To ensure that during the exercise the main emphasis is on the buttocks, you need to make sure that the heels and feet are slightly ahead of the bar. Do not place your feet directly under the bar, otherwise the entire load will fall on the knee joints. This can cause injury.

Take responsibly to the correct technique. After all, it is the key to beautiful muscles and a healthy body.