Every girl and every boy loves and wants a good and strong booty! When it comes to developing strong and powerful glutes, everybody thinks about squats. Well, this challenge is about different types of squats, explosive moves and much more.
See it below, make sure you execute the moves with a proper form.
This challenge has an amazing move, the shrimp squat.
If you think pistol squats are the be-all-and-end-all of bodyweight leg exercises, think again. The shrimp squat is a challenging single-leg bodyweight movement that can humble any sharpshooting pistol squatter.
To perform a shrimp squat, begin in an upright position, then bend one knee so you can grab your ankle behind your back (just like you would if you were stretching your quads). From here, slowly lower yourself down until your knee touches the ground, then stand back up. Easier said than done!
When performing the shrimp squat, reach your free arm out in front to counterbalance the weight of your leg behind you. Like most other squats, you’ll need to pitch your chest forward on the way up to keep from falling backwards.
To regress the shrimp squat, you can try holding both arms in front of your body. Conversely, you can place both arms behind your back to make the move more difficult. This will put you at a serious mechanical disadvantage, plus you’ll no longer be able to use your free arm for balance.
You can also stand on an elevated surface to increase the range of motion for an additional challenge.
Watch the video below for more:
In this IRON GLUTES challenge you will also have side kicks.
Side kicks, performed properly are a workout in their own right. You can perform them slowly for a muscle control and balance workout or go flat out for a totally aerobic experience.
What’s involved: Quads, glutes, side hip flexors, lower back, obliques, hamstrings, calves.
Powered by: Side hip flexors, quads.
Tip: Shape your foot as you are kicking out so that your imagined impact point is the blade of the foot, rather than the flat of the foot. Retract the leg as fast as you send it out.
Check out the challenge:iron-glutes-challenge
After you complete it, share it with your friends, and comeback to let me know how it went!