Since we released our 30 Day At-home Glute Challenge last week, it’s been downloaded over 500 times. With that many downloads, of course there is going to be a lot of questions. So instead of answering them individually, we decided to answer the 5 most common questions we’ve received here.
1. Can I use additional weight on day 1?
Of course. If you’ve been lifting weights for several months and are already in pretty good shape, starting with additional weight is probably a good idea because the first few days may not provide your muscles with the stimulus they need. However, if you are a beginner, we highly suggest you just start with your body weight.
2. What is the best way to perform the sets and reps?
We suggest you don’t perform more than 15 repetitions per set. So once you can perform 16, 17, 18, 19, or 20 reps continuously without taking a break, add additional weight so that you can only complete 15 repetitions or less before you have to take a break.
3. How low should I go on the squats?
As low as you can.. The lower you go, the more squats work the posterior chain (glutes and hamstrings). Focus on pushing the knees out, and hips back while keeping the chest up. An ideal depth would be your hips below your knees in the bottom position. Of course, if it bothers your back or knees, go as low as you can without pain.
4. How fast should I perform the exercises?
Don’t rush through the exercises. We would rather you perform 10 repetitions and really focus on squeezing the glutes than perform 30 continuous repetitions as quickly as you can. It is NOT a race. Most women have glutes that have a hard time turning on. The quads (the front of the legs), hamstrings (back of the legs), and low back tend to overtake the glutes during exercise, and thus the glutes don’t get the stimulus they need to develop. Really squeeze the glutes for 1-2 seconds during the top position of the lifts.
5. Any tips and/or tricks to make the exercises even better?
Of course.. For squats, if you have a small band, wrap it around both knees and perform your squats with the band. What that does is force your knees in, and makes your glutes work really hard to keep your knees out.
For lunges, reverse lunges, and rear foot-elevated split squats, keep your torso as erect as possible and don’t let your front knee go past your toes. Always push through your heels as opposed to your toes. That keeps the focus on your glutes.
As always if you have any questions, just shoot us an e-mail at pete@ageless-fitness.com. Enjoy!
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