More ideas from Irina
Get into the glute bridge position with your upper back and head on an elevated surface. Keeping the hips elevated as high as possible and your body totally stable/ balanced, slowly switch from one leg to the other—back and forth, holding each side for just a second or two before transitioning back to the other side. Keep the glute flexed and working hard on whichever side leg has the foot on the floor. The glute on that side should be flexed as hard as possible. Repeat very slowly for 1…

Get into the glute bridge position with your upper back and head on an elevated surface. Keeping the hips elevated as high as possible and your body totally stable/ balanced, slowly switch from one le

MUSCLE GAINS: Dumbbell sumo squat (aka dumbbell plié squat). A c...

The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.

Tighten up that booty with this move!

Tighten up that booty with this move! Did this move yesterday KILLER! My gluteus Maximus, medius, minimus, and piriformis hurts so bad!

Single leg hip thrust. Main muscles worked: Only Gluteus Maximus. However, many muscles act as stabilizers. These are Erector Spinae, Obliques, Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis, and Quadriceps. I only highlight and label the target and synergistic muscles, not stabilizers.

The single leg hip thrust isolates your gluteus maximus. Use it as an auxiliary lower-body exercise to improve your squat and deadlift.

Dumbbell one leg split squat (aka dumbbell Bulgarian split squat). A unilateral compound exercise. Target muscles: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and Rectus Femoris). Synergistic muscles: Gluteus Maximus, Adductor Magnus, and Soleus. Dynamic stabilizers: Hamstrings and Gastrocnemius.

Dumbbell one leg split squat (aka dumbbell Bulgarian split squat). A unilateral compound exercise. Target muscles: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and Rectus Femoris (Fitness Femme Jambes)

Twisting hyperextension. A compound exercise. Target muscles: Erector Spinae, Hamstrings, and Internal and External Obliques. Synergistic muscles: Gluteus Maximus and Adductor Magnus.

A compound exercise. Target muscles: Erector Spinae, Hamstrings, and Internal and External Obliques. Synergistic muscles: Gluteus Maximus and Adductor Magnus.

http://www.weightlosspush.com/types-of-exercise-to-lose-weight/

Targets your gluteus maximus. Your hamstrings (biceps femoris, semitendinosus, and semimembranosus) act as synergists. Use the standing cable hip extension as an auxiliary exercise to isolate your gluteus maximus. Training y

Squats are the best exercise for a perfectly toned butt and upper thighs according to me. Not only me, but hundreds of fitness experts consider it to be the best exercise for lower back fitness. Regular squats might look hardcore and fit in your gym shorts or yoga pants for women but there is more toRead More

6 Types Of Squats You Should Be Doing - Tap the pin if you love super heroes too! Cause guess what? you will LOVE these super hero fitness shirts!