Amanda Biskのインスタグラム(amandabisk) - 10月17日 19時12分

MORE GLUTE ACTIVATION 🍑 If you want to maximise the work your glutes do, you need to know HOW they make your body move and train that movement.

Your glutes, especially the biggest of the 3, glute max, are prime movers of hip extension (the front of the hip opening as you stand) but also help the thigh abduct (pull outward away from the midline of the body) and externally rotate (roll outward in the hip socket).

The glutes also run DIAGONALLY (not vertically), roughly from the mid back of the pelvis, down and out to the widest part of your hips. Which means combining hip extension, abduction AND external rotation is the best way to achieve maximal glute contraction...this means more muscle fibres activating...working...and growing! 💪🏼

So next time you squat, don't just stand up.

Push down, but also pull that paper apart! 📃 You'll feel your arches lift, knees pull outward and glutes ACTUALLY fire! 🔥🔥🔥 #gluteactivation #gluteworkout #bootyworkout #glutegrowth

ab❤️x

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