A knee friendly & heavy Leg Workout, that doesn’t involve squats, lunges, etc.! If you have bad joints or suffer from knee pain – this workout could work for you \u2665\ufe0e \/ Anzeige <\/p>\n
You can do this at home or in the gym. It will help to GROW your booty. It also DOES NOT focus on the front parts of your thighs – only the hamstrings, booty & back muscles. <\/p>\n
It includes lots of versions and sets of Deadlifts + Glute Bridges. We perform them on 1 leg, with elevation, different foot positions, and more. Those are 2 standard exercises I always include in my leg training and they give me great results, especially if you don\u2019t want your thighs to grow so much! <\/p>\n
\u25b8 for all Deadlifts: If you feel it in your back, you\u2019re not performing it 10000% correctly. Focus on pushing the weight up through your heels, with the strength of squeezing the booty hard. The back stays straight, but it doesn\u2019t take over the range of the movement. We really (also mentally) focus on using the leg muscles.
\n\u25b8 for all Glute Bridges: I elevate my feet here to get an even better Booty burn. Keep the bodyweight on the heels and squeeze the butt cheeks for every rep. <\/p>\n
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\u25b8 I am using a 18kg \/ 40 lbs dumbbell. Please choose a weight that feels good for you!
\nYou could also use a barbell with a cushion for the Glute Bridges. <\/p>\n
Your home-made alternatives:
\n1. Take a bag and fill it with dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
\n2. A chair instead of the bench
\n3. Books instead of my weight plates (underneath the feet)
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You will like this video, if you like my:
\n– 20 MIN BOOTY WORKOUT – weight & booty band
\n– 20 MIN BOOTY + THIGHS – with weight
\n– 15 MIN BOOTY – weight, booty band
\n– 10 MIN BUBBLE BUTT – Glute Bridge Burnout
\n– 20 MIN GYM STYLE BOOTY
\n– 20MIN BOOTY BUILDER<\/p>\n
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\u279e my Pam App \u2665\ufe0e Free workout plans (11 versions, different fitness levels), lot of recipes & tips: \u25b8 2 of those FREE WORKOUT PLANS are on my Instagram Channel. \u279e Instagram http:\/\/www.instagram.com\/pamela_rf\/<\/a> \u25b8 Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram \ud83d\ude42 I always check the posts!<\/p>\n __<\/p>\n
\nhttps:\/\/www.pam-app.de\/app<\/a><\/p>\n
\nLose Weight & Focus on a Bubble Butt. Check out the Highlight “Workout Plans” for that. <\/p>\n
\n\u279e Food Account http:\/\/www.instagram.com\/pamgoesnuts\/<\/a><\/p>\n