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Lean Mass Expert Frank Rich shows you 4 MOVES to warm-up and activate your muscles BEFORE doing squats and deadlifts. These exercises will make you stronger.
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Here's their wake-up call. 1A Plié squat. Sets 3 Time/Reps 30sec/10-15 Rest 0sec. Stand with your feet wider than shoulder-width apart, with each foot pointed out at 45°. Keeping your knees.
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The gluteus medius (or side butt), specifically, is partially responsible for stabilizing your low back and pelvis when standing or walking. Even though heavy squats, deadlifts, and weighted glute.
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Assume your squat position with your feet, but instead of squatting right down, hinge first. With soft knees, hinge down so your fingers touch your toes or you feel a stretch in your hamstrings.
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For these: First lay on your back with your knees bent. Keep your core braced. And without arching your lower back, squeeze your butt muscles to get them engaged first. Then, lift up while keeping your glutes contracted. At the top, squeeze your glutes as hard as possible for about 5 seconds before coming back down.
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Jump Squat with Pulse Get ready for a serious glute burn! Begin by getting into a standard squat stance, standing with your legs wider than hip-width distance apart and your toes pointing slightly.
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