TRAINING: GLUTES


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Static Side Lunges: this exercise is a definitely a mainstay in my program improving core-lower extremity (quads, glutes, adductors, abductors) strength along with flexibility and coordination. The goal is to reach the lowest point, aiming to sit one side of the glutes on the heel of the ipsilateral leg. The knee points to the direction of the foot, in this case, mine is going out (you can play with feet positions). I suggest starting without resistance on a flat surface focusing on the range before even thinking of adding any resistance to save yourself(strain, back injury, obliterated ego). You want to work on opening the hips at the bottom on the unilateral side, zero flexion on the contralateral leg and a very stable upright back all throughout. I do this exercise post legs or glutes session for the burn (not for hypertrophy).

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