5 Exercises to Grow Your Butt, Not Your Thighs

5 Exercises to Grow Your Butt, Not Your Thighs

Exercises by Bodypart for Women, Glute Exercises for Women, Glute Workouts for Women, Training Tips for Women, Workouts For Women
While it may seem like every “perfect butt” on social media comes with the tag line “the squat booty,” in reality, this is not the case. No matter how many squat reps you do, you’re only working your glutes from one angle. Plus, the main muscles at work when you squat are your quads, so if making your thighs thicker isn’t your goal, this exercise is probably not where you should be placing all your energy and focus. Don’t worry, though. There are several glute isolation exercises you can do to get the booty of your dreams. If you practice a few of these exercises together, you can round your glutes from every angle while keeping your legs lean! Here are some of my favorite moves.Hip ThrustThanks for watching!Visit WebsiteHip…
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5 Simple Moves to Help Prevent Knee Injuries

5 Simple Moves to Help Prevent Knee Injuries

Exercises by Bodypart for Women, Glute Exercises for Women, Injury Prevention, Leg Exercises for Women, Sports Medicine for Women, Training Tips for Women
No matter where you land on the fitness spectrum, there is always risk of a knee injury that will derail your progress. Unfortunately, knee injuries can plague just about anyone — from beginners to seasoned gym-goers and elite runners. Physically active people are at risk for knee injuries mainly resulting from overuse and improper running or lifting techniques, as well as direct trauma to the joint. Overuse injuries are often seen in runners who fail to cross-train or who have biomechanical problems. Improper lifting techniques can put uneven forces on your knees, making you susceptible to injuries. And direct trauma to the joint is most likely the result of a work-related incident, a vehicular collision or an accident while playing a sport that requires quick and sudden changes in direction,…
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4 Lunge Variations You Haven’t Tried But Should

4 Lunge Variations You Haven’t Tried But Should

Exercises by Bodypart for Women, Glute Exercises for Women, Training Tips for Women
Many of us are used to the traditional forward lunge. While this is a great staple exercise, there are many variations that you can choose from to surprise your muscles in your next lower-body workout. From mountain-climber lunges to reverse lunge front kicks, we’ve got you covered. For the following moves, you don’t need dumbbells or any type of resistance, just some good old-fashion bodyweight and you’re ready to go! Perform the following exercises in a circuit to feel the burn and achieve a challenging workout!ExerciseSetsReps/TimeReverse Lunge Front Kick58-10 reps (each leg)Ticktock Lunge58-10 reps (each leg) Forward and back is one rep.One-Leg Lunge With Side Leg Lift58-10 reps (each side)Mountain-Climber Lunge520-30 secondsMountain-Climber LungeStart in a push-up position, but bring your left knee up into a bent position and place your…
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The 10-Minute Squat Challenge – Oxygen Magazine

The 10-Minute Squat Challenge – Oxygen Magazine

Exercises by Bodypart for Women, Flexibility And Mobility, Glute Exercises for Women, Leg Exercises for Women, Sports Medicine for Women, Training Tips for Women
This squat challenge isn’t about accumulating reps or finding a one-rep max, though you will see an improvement in these areas. It’s about improving your overall squatting mechanics, which will allow you to lift more weight more efficiently and earn faster gains.Your body moves along links in a chain, but if there’s a kink in a link, the rest of the chain suffers. For example, during a squat, tight ankles force your knees back over your heels, pulling your torso forward as counterbalance. This draws the movement out of the posterior chain (hamstrings and glutes) and into the quads, the weaker link where squats are concerned. Finding and maintaining the proper squat position means freer movement, a stronger squat, and a reduced likelihood of injury and movement dysfunction. Thanks for…
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Build a Better Squat: Part 2

Build a Better Squat: Part 2

Exercises by Bodypart for Women, Glute Exercises for Women, Training Tips for Women
If you read my first article Build a Better Squat: Part 1, you know all about my obsession with not only the beauty and virtuosity of the squat but also its functionality. I discussed some of the basics for improving form and depth of the squat. As a physical therapist and athlete, I can’t encourage my clients enough to use their entire range of motion. You were born with it for a reason. I encourage clients to move in the ways the human body was made to function. These movement patterns are vital to preserving joints and promoting tissue health. Through moving well, we optimize our ability to perform everyday activities without pain as we age. Thanks for watching!Visit WebsiteHere, I’ll focus specifically on ankle and hip mobility and stability…
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Thigh Workout – Get Rid of Saddlebags

Thigh Workout – Get Rid of Saddlebags

Ab Exercises for Women, Exercises by Bodypart for Women, Glute Exercises for Women, Leg Exercises for Women, Training Tips for Women
Let’s make this clear: There is no such bodypart or muscle called a “saddlebag.” Like “muffin top,” it’s essentially a made-up word in the fitness industry to describe a place that holds excess fat. For those of you who have never heard of the “saddlebag” many women refer to, it’s the area on the outer part of your upper thigh and glutes that is underdeveloped and holds excess fat. These simple and effective go-to exercises will shine a spotlight on this stubborn area. It’s important to note these exercises, along with a proper nutrition plan, will really do the trick. The key to these exercises is to focus on holding and squeezing the movement at the top. So if you’re ready to say goodbye to saddlebags, then let’s get started.Thanks…
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Raise Your “Bottom Line” With Workout Wedges

Raise Your “Bottom Line” With Workout Wedges

Exercises by Bodypart for Women, Glute Exercises for Women, Training Tips for Women, Workouts For Women
In need of a lightweight elevation that helps round out your butt and you can take just about anywhere? Incorporating workout wedges to your glute program will help you achieve that and more. The elevation and non-slip surface combination allow you to not only feel safe but also to push through your heels more effectively. When you’re able to push through your heels, this allows for better glute activation in every exercise. With better glute activation, your glutes will respond and shape up in all the right places, and that’s the overall goal, right? Talk about a win-win!Thanks for watching!Visit WebsiteSo grab a hold of some workout wedges and let’s build a better butt … after all, it is the largest muscle in our body!ExerciseSetsRepsElevated Single-Leg Glute Bridge   410-12Elevated Goblet…
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