🔥HOT 3 TOP GIRL LEG EXERCISE

✅ The program of training legs and buttocks for girls To begin, let us examine in detail the exercises for girls that it is advisable to do to pump slender legs.

👉🏻 Exercise 2: Straight Leg Deadlifts.

✅ Use 360 balance ball.
✅ Perform 5 sets: 8-12 reps.

Straight Leg Deadlifts
Straight Leg Deadlifts

👉🏻 Exercise 6: Single leg good mornings on hack squat machine.

✅ Keep one leg back and glutes engaged.
✅ Perform 5 sets: 8-12 reps.

  1. For pumping buttocks well suited Single leg good mornings on hack squat machine with weighting or using the lower block, you can also use your own weight.
  2. You need to hook the block handle with your foot and pull it back 15 times for each leg. Or use a special simulator as shown in the picture using your own weight.
  3. We make 3 sets on each leg. Exercise is well suited as a final step in your complex.
Single leg good mornings on hack squat machine
Single leg good mornings on hack squat machine

👉🏻 SMITH MACHINE SUMO SQUATS

The first exercise is performed as follows:

  • Take the bar for fitness (it is lightweight, just for girls). Of course, if you are an experienced athlete – you can use more weight.
  • The legs are wide apart, and the feet are placed diagonally. This will redistribute the load, and make the buttocks work, not just the legs.
  • Bar lay on the trapezius muscle, straighten your back. Keep your head straight.
  • Buttocks take back. There should be a good deflection in the lower back. If it is not – you need to do stretching for the waist and back of the thigh.
  • Sit down to parallel with the floor, knees turned to the sides, feet too.
  • Make 3 sets of 12-15 repetitions.
SMITH MACHINE SUMO SQUATS
SMITH MACHINE SUMO SQUATS

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