On your quest to building a plump, gravity-defying booty you’ve more than likely you’ve been placing a lot of focus o your glutes. While squats, lunges, step-ups, and thrusts all play a major role in you building the butt of your dream, jumping into your glute workout or dashing out after your last rep without a warmup isn’t recommended. After all, the glutes are the largest muscle group in the body. Research shows that an adequate yet dynamic warmup prior to your glute fitness regimen can improve your range of motion which boosts performance. It also preps your body for movement which is important for preventing injury.
Before you begin your next glute workout, hereare five glute stretches tgat should be part of your workout.
- Hip Shifts
For booty building exercises like lunges or shuffles side to side, hip shifts boost hip mobility and prepare your lower body for hip movement.When doing hip shifts you’ll want to start on your hands and knees. Slowly move your hips to the right and hold for a few seconds than shift to the opposite side. Perform at least eight reps.
- Hip To Heel Stretch
Before you begin your squats try a hip to heel stretch which gets your hips ready for extensive motion. To start, get on all fours. Cross your left ankle over your right leg. Shift your hips back toward the right heel and hold for two seconds. Repeat on the opposite side.
- Leg Swings
Before a round of squats or lunges, try doing some simple leg swings. To perform a leg swing, find a steady surface like the wall and hold your hand against the wall, lift your opposite leg and swing it back and forth. Do at least ten to twelve reps and then switch to the other side.
- Seated Leg Stretch
Seated leg stretches are comprehensive stretches that can really prepare your body for glute movement. Begin by sitting cross-legged on the floor. Lift your left leg and cradle it over your leg arm. Lift your leg as high you can or until you begin feeling a deep stretch in your glutes and hips. Be sure to hold for at least thirty seconds.
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