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Believe it or not, the way we do or the way we learned to do exercises are not set in stone. Sure it is important to have proper form for the way you’re doing the move (legs pointed straight ahead, tight core, straight back… blah blah blah.
But you can tweak the moves to hit certain muscles, more than others that weren’t being as targeted as much before. Ok… here is what I am talking about:
Great Quad and Butt Exercises For Women:
Let’s take the Standard Lunge… this targets the glutes (your butt) and the quads the most (while of course also hitting other muscles), but did you do that if you take a smaller step, where your front foot will line up with the back knee will hit your quads more? And if you take a bigger step than normal you’re creating a great butt exercise.
Targeting Your Glutes
What other exercises can you change up?
Squat: Standard body weight squat hits the glutes (maximus and medius) and your quads… BUT if you squat while holding a barbell in front of you with an overhand grip (crossed arms) keeping arms up high in front for the weight to rest, you’re taking the workout away from the glutes and making it work more of your quads than normal…
Then of course if you squat with the bar behind you across your trapezius (upper back) it’s more of a butt workout for women!
This is my favorite…
The step-up: Standard step ups hit the butt and quads BUT if you stand further away from your bench and push with your back, straight leg you’re getting a killer butt workout… and if you step close to the bench and push through the leg that is on the bench (bent) you’re really going to feel the burn in your front, quads.
Change Classic Exercises For Great Legs, Butt And Body!
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I love changing up my lunge walks like this. The burn i feel from each you can tell it targets different muscles more than others. For upper body I like playing around with grip for my bench presses.