No Squats, No Worries About Thick Legs, Girls Practice Hips To Burst!

There are no squats in this set of training, so you don't have to worry about practicing your buttocks and making your legs thick. Adjust the weight of the load to ensure that you can complete the specified number when you are close to exhaustion. Train once a week in a sufficient amount.

 Activate the action

Action Essentials:
Kneel in a lunge back and forth, with your hands behind your neck, your torso straight, push your hips forward with your back leg, feel a stretch in front of your ipsilateral thigh, pay attention to the knee joint of your front leg not exceeding your toes, keep your breath natural, exhale as you move forward, and inhale to reduce.

 Number of Actions:

 Make a group of 20 left and right legs, do 3 sets.

1. Barbell supine gluteal bridge

Action Essentials:

Legs shoulder-width apart, hands at medium distance, and the barbell in the lower abdomen; The upper back is located on the floor mat, and the chin is tucked; The process of getting up uses the power of the buttocks to push upwards and feel the force on the buttocks; Exhale upwards and inhale downwards.

 Notes:

In the process of falling down, the buttocks do not touch the ground, and the highest point stops for 2-3s; The knee does not extend beyond the toes.

Number of Actions:

Make 2 sets of 12-15 per set.

2. The training bench lies on the barbell and hip bridge

 Action Essentials:

Legs shoulder-width apart, hands at medium distance, and the barbell in the lower abdomen; The upper back is located above the training bench and the chin is tucked; The process of getting up uses the power of the buttocks to push upwards and feel the force on the buttocks; Exhale upwards and inhale downwards.

 Notes:

In the process of falling down, the buttocks do not touch the ground, and the highest point stops for 2-3s; The knee does not extend beyond the toes.

 Number of Actions:

Make 2 sets of 12-15 per set.

3. Stretch your legs with weights in a kneeling position

Action Essentials:

Kneel with your legs apart in front of the instrument, and fix the handle on your left leg; Chest and abdomen are raised, and the pelvis is maintained in a neutral position; Stretch your legs backward and upward to feel the force on your buttocks, and then fall back to the starting position; Exhale upwards and inhale downwards.

 Notes:

Extend the leg backwards to avoid pelvic movement during the fall, and stop for 2-3s when it reaches the highest point; Slightly flex the knee and avoid straightening.

 Number of Actions:

Make 2 sets of 10 on each leg and 10 on the left and right legs.

4. Lie on the hip bridge with one leg

 Action Essentials:

Spread your legs shoulder-width apart, step on the pedal with your right leg firmly on the pedal, and bend your left leg at 90 degrees to hang in the air. The upper back is located above the mat and the handle is held with both hands; Use the power of the buttocks to push the buttocks upwards to the highest point, and the buttocks are stressed and return to the initial position; Exhale upwards and inhale downwards.

Notes:

Push up to the highest point and stop for 2-3s; Slightly flex the knee and avoid straightening.

Number of Actions:

Make 2 sets of 10 on each leg and 10 on the left and right legs.

5. Roman chair goats stand up

Action Essentials:

Adjust the Roman chair to a fist distance below the hip; Hold dumbbells in both hands in front of your chest and lie prone on a Roman chair; Spread your legs shoulder-width apart against the baffle; Lean down to the lowest hip and use the strength of your hips and hamstrings to bring your body back to an upright position. Exhale upwards and inhale downwards.

Notes:

 Avoid bending down during the downward fall, get up and stop at the highest point for 2-3s.

Number of Actions:

 Make 2 sets of 12-15 per set.

6. Barbell leg bending deadlift

Action Essentials:

Hold the barbell with your legs shoulder-width apart and your hands at a medium distance. The torso is straight and leans forward; The knee joint is naturally slightly flexed, and the hips are backwards; In the process of getting up, use the strength of the hips and thighs to pull the body back to an upright position, and feel the force on the buttocks; The barbell falls in the position of the knee joint; Exhale upwards and inhale downwards.

Notes:

Avoid thunched back; The knee does not extend beyond the toes

Number of Actions:

6-8 pcs per set, do 2 sets.