How can a girl fix her glutes being flatter than her quads?
>>76698778By working on her glutes nigga, what the fuck else.
>>76698783Anything specific? Maybe something tailored for south Asian female genetics?
They're called squatsYou're welcome
>>76698778this is my lower leg day, focus on glutes/hams >warm up legs with lying/seated leg curl 2x12not looking to go hard here, just get the legs warm with blood flow>barbell good mornings 3x 6 to 8sadly, for me this works out my spinal erectors, but technically it does primarily focus on glutesWhile I do like this exercise, I think beginners should leave this out since it's a bit technically challenging. just add more difficulty to the other exercises; ie. an extra set, on the other ones>single leg dumbbell RDL, using the back leg as support 3x10this is good because it also hits glute medius, which i have a very specific weakness. also hits your quads>hip thrust machine 3x10only go down an inch or two, not the full way down; hamstring is activated the lower you go>hyper extension machine 2x amrapmake sure the pads are sitting BELOW your hips. the bottom half is the most important >abduction machine 3x12start your set with forward lean; it makes a huge difference. as your set degrades in quality, go until failure while leaning back with the chair. >calf machine meh, im pretty much exhausted at this point>>76698814>Maybe something tailored for south Asian female genetics?black, white, brown or yellow, the exercises are the same. Also, read the fucking sticky.
>>76698778>How can a girl fix her glutes being flatter than her quads?stop squatting (hip thrusting lunging), start working on gluten maxen, git cartoon arse :D >>76699466>>76699457
>>76699212>>warm up legs with lying/seated leg curl 2x12ah yes, clench yo hammies - u need full flexion to tighten things up at the very start >>barbell good mornings 3x 6 to 8called it, now try to snap yer hamstrings that u just clenched - clenching meaning flexing muscle with full flexion of relative joints, like flexing biceps but without flexing triceps - biceps will tie itself ito knot, joe aesthetics (rest in piss) ripped his iceps off bone that way >single leg dumbbell RDL, using the back leg as support 3x10it's bad because it's glute medius, it's also bad because it's BSS which is dropped knee move - known to deliver 50% of cloombing injuries ( other 50% of all the falls, and ripped shoulders and fingers), nice bot very tasty >>hip thrust machine 3x10rectus femoris/vastus intermedius - makes your leg look fat cause it protrudes in upper part of thigh in front - no it's not glurten maxen lol >hyper extension machine 2x amrapclench yo lower backkkk -- u know u want it>>76699212>>abduction machine 3x12cause u want your legs to be two giant blobs resembling fat >calf machinehey-ho - finish up wrecking rectus femoris cause it's not calves, calves do not work with straight knee bot, nor do they work in knee extension, u need knee etending load for calves like in heel-hook:https://www.youtube.com/shorts/NfwtDIscQm8>>76699497>>How can a girl fix her glutes being flatter than her quads?>stop squatting (hip thrusting lunging), start working on gluten maxen, git cartoon arse :D>>>76699466 >>>76699457
>>76699542>u need knee etending load for calves like in heel-hook:>https://www.youtube.com/shorts/NfwtDIscQm8knee extending load, u are holding your lower body up by bending knee/knees as u hang off your heel/heels
