Should I do these? Pushing in or out?
>>77184031Depends - are you a good girl or a bad girl?
>>77184036i am a man
>>77184031dont for any reason learn the difference and decide for yourself, retard
>>77184031yes
>>77184031The real esoteric secret for extra gains is to do one side in and the other out and then swap. It's basically weighted windshield wipers
>>77184031>use to think they were a meme exercise>basically only ay to actually prevent lower back pain because hip stabilization is necessary for control of back
How do I do these at home without having to get a machine?
>>77184115put an item with a hard surface in between your legs and press. 3 to 4 reps of 3 seconds pressing as hard as you can.
>>77184115Elastic bands. Either loops by themselves or tie a straight band together to form a loop.
Is it just me or are these replies bot like
>>77184119elastic bands will never be effective you fucking nigger. isometrics can provide an equal stimulus to an isotonic exercise done on a gym machine.
I like to goon while doing these. Isometric style.I have a machine at home, but only for good girls.
>>77184133you have never done isometrics once in your life you pussy ass nigger
>>77184143Isometric bench and isometric leg extensions are my favorite exercises.I do them every saturday at 6am in my home gym.
>>77184144stop lying nigger
>>77184031Both, they're actually good for the hips and you'll realize the importance of that real fucking soon
>>77184147I'm not lying, and I love lying way too much to stop
>>77184031Yes, but treat them as a warm-up to squats, leg extensions, etc. They're not really worth focusing on too much.
>>77184031these machines suck in the default format lean forward or back, or do them while squatting like the instagram chicks do better yet do Coppenhagen plank variations
