17 июл. 2024 г. · Bulgarian split squats and glutes bridges are most effective. Don't skip them! BUT it only works if you eat enough protein.

6 нояб. 2023 г. · Begin with a 5-minute warm-up of jumping jacks, high knees, and leg swings. For the main workout, perform 3 sets of 12-15 repetitions of ...

12 окт. 2023 г. · I'm trying to find information about workouts at home and what I can do to even give my butt a little lift, a little life again instead of it being saggy.

19 мар. 2020 г. · I did quite a bit of research to develop a program that will help the majority of us achieve muscle growth (given the right nutrition of course).

7 июл. 2024 г. · The routine, 3x per week: 4x10 single leg hip thrusts 4x10 sumo squat 4x10 RDL 4x10 Bulgarians. Eating ~100g protein a day (almost my body ...

4 авг. 2014 г. · Glut ham raises + bulgarian split squats. Glut ham raises are incredible for hamstring and gluteal muscle strength and fiber activation.

16 мая 2024 г. · Glute bridges, squats, curtesy lunges, Bulgarian ss, rdl are my go to's. I also got a pack of resistance bands off Amazon for isolation exercises.

11 нояб. 2020 г. · RR has a few exercises that definitely target the glutes and thigh, squats obviously. But it's harder to progress in legs without barbells or weights.

10 дек. 2023 г. · Squats, lunges, Bulgarian split squats and (high) step-ups can all be done at home. The Bulgarians in particular can be murderous to your glutes ...

12 нояб. 2024 г. · Goblet squats with something in your hands. Items that work include: dumbbell, gallon of milk, 5 gallon bucket of water, dog, child.