Leg and Glute Workout
1️⃣Frog Squeezes On Smith Machine
3️⃣Smith Machine Donkey Kicks🔑1️⃣
5️⃣Curtsy Lunges🔑2️⃣ 3 Sets of 10-15 Reps of each exercise 🔑1️⃣Donkey kicks are one of my favourite glute isolation exercises because they are a real building exercise which is my main goal with glutes at the minute, the key to getting the best out of them is to squeeze the glutes hard at the top and hold for a split second to really put them to work.
🔑2️⃣Curtsy lunges are another great bootybuilder, they can be difficult to master at first for a beginner because there is some balance and coordination involved but don’t give up and keep trying with practice you will get better. This is another exercise that puts your spine in a vulnerable position so don’t overload the bar with weight or you could cause injury to your back so keep it relatively light and use good form.