gluteactivation hashtag performance

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Hip circles onto a platform are a great exercise for hip mobility, stability, and lower body coordination. By elevating one leg and performing circular motions, they activate the glutes, hip flexors, and core, enhancing balance, control, and functional strength. The added height increases the range of motion, making this exercise effective for preventing injuries, improving athletic performance, and strengthening the hips for both sports and daily movement. 🔺Who can benefit from this exercise and who should avoid it? This movement benefits athletes, weightlifters, dancers, and those with tight hips by improving flexibility, control, and overall mobility. However, individuals with hip or knee injuries, severe lower back pain, or poor balance should modify or avoid it. Beginners may want to start with standing or quadruped hip circles before progressing to a platform. 🔺How many reps and sets should I be doing? For best results, perform 2-3 sets of 8-10 reps per leg as a warm-up, 3-4 sets of 10-12 reps for strength and stability, or 2-3 sets of slow, controlled reps for rehab. If the hip flexors feel overly tight, adding mobility work, stretching, and glute activation can help. Slowing the movement slightly and engaging the core improves efficiency while preventing unnecessary strain. 🐺Wearing the @alphalete Everyday Core Short in Knock Out (M) and Olivia Sculpt Bra in Berry (S). Code ZAHRA for 10% off! #HipMobility #HipFlexorStrength #GluteActivation #FunctionalMovement #StabilityTraining #MoveBetter

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Staggered Step Dead Stop Squats are an effective strength-training exercise for sprinters, runners, and athletes focused on improving unilateral leg power, balance, and stability. By isolating each leg and eliminating momentum at the bottom position, this movement enhances explosive strength, corrects muscle imbalances, and activates key muscles like the glutes, hamstrings, and quadriceps—crucial for acceleration, speed, and injury prevention. It also improves hip and knee stability, reducing the risk of common running-related injuries. ❓Can this be a replacement for Bulgarian Split Squats❓ Yes, compared to Bulgarian Split Squats, Staggered Step Dead Stop Squats are generally easier on the joints due to their stable stance and controlled dead stop, which minimizes joint strain while maximizing muscle activation. ❓Who can do this exercise and who should avoid it❓ This exercise is ideal for advanced athletes and those with a solid foundation in squat mechanics, but it should be avoided by individuals with significant knee or lower back issues without professional guidance. ❓When should I incorporate it into my exercise routine, and how many sets and reps should I be doing❓ Incorporate it into lower-body strength sessions 1-2 times per week, performing 3-4 sets of 6-8 reps per leg with moderate to heavy weight. 🐺Wearing the @alphalete KDM Bra in Sting (S) and Amplify shorts (M). Code ZAHRA saves you 10%! #ExplosivePower #UnilateralStrength #RunnerStrength #JointFriendlyTraining #SprintTraining #InjuryPrevention #GluteActivation #Athlete #Gym

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🤗❤️ Open me… did you know the difference? The forward or walking lunge will hit more of your quads, especially if your torso is upright. The reverse lunge will hit a lot more of your glutes. #Fitnesstips #f #fitgoalsg #gymgirlf #fitnessmotivationg #glutesg #glutesworkoutg #gluteactivationg #glutetrainingi #ifbbprobikinib #bodybuildingh #homeworkouth #homeworkoutsw #workoutathomeg #gymhacksworkout

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Bands + Dumbbells LOWER BODY workout ‼️ This one will work every single muscle in your lower body in about 30 minutes💯—all you need are dumbbells and a plastic band Tips: 📌 the band placement in exercise #2 (standing hamstring curl/side lunge) can be kind of tricky— place half of the band under your feet on the non working leg and then place the other half of the band around the ankle of the working leg 📌 you may need a cloth band during the glute abduction portion of exercise #3 (tabletop/glute abduction) 📌 make sure you lean forward during the glute kickback portion of exercise #5 (RDL/glute kickback) . . . . Do glute workouts 3x per week + combine with a high protein diet using EITHER a slight caloric surplus (if you want to build) or deficit (if you want to cut/sculpt), and your future self will thank you for it❤️ Let me help you create the body of your dreams😍 1:1 COACHING NOW AVAILABLE‼️ Link in my bio🔗 #gluteworkout #glutesworkout #glute gains #gluteactivation #gluteday #gluteexercises #glutetraining #legworkout #hamstringworkout #lowerbodyworkout #lowerbodyday #squats #deadlifts #explorepage