![]() Stand up tall and release the bar from its locked position. Standing underneath the bar with it resting on your shoulders, plant both feet on the floor further than shoulder-width apart.Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Position yourself underneath the bar so that it rests on your shoulders. Set the height of the Smith machine bar to approximately chin height.Really focus on holding a strong core and contracting your glutes. This is one of the best glute exercises for women who want to start lifting heavier weights, as the machine holds the bar steady for you so you can concentrate on the movement.īe mindful that your heels don’t lift off the floor as the bar moves up and down. ![]() Now ladies, grab your drink bottle, sweat towel and let’s get that lower body to work! Sumo Squat (Smith Machine) You’ll need access to different machines at the gym and some free weights, so make sure to take note of what you will need so that you don’t waste time moving from one piece of equipment to the next. Take the time to build up your confidence and get into the correct movement patterns before you start to increase the weight. ![]() ![]() Use these glute building exercises at the gymĪs I mentioned earlier, make sure to activate your glutes first with some warm up exercises and just like with my at-home glute exercises, pick a few of these exercises and make your own mini circuit.Īim for 10-15 reps each exercise. ![]()
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