LIFT BARBELLS TO 1. SUMO SQUAT

To strengthen your inner thighs as well as the hamstrings, consider including a Sumo Squat exercises routine. The sumo squat is a great exercise, you’ll reap the same benefits as a conventional squat but boost the activity of your inner thighs as well as the hamstrings. It’s possible to perform this exercise with or without any weight.

HOWTOPERFORMSUMOSQUATEXERCISE?

— Place your feet that are slightly wider than your hip width. Your toes should be about 45 degrees to the side.

— Set your arms out to the sides at the shoulder level. If you’re using weights, secure the dumbbells by your shoulder or in the goblet-like position on your chest.

— Breathe deeply and engage your core and push your hips downwards to Squat position.

— At the bottom, stop inhaling, then pull to an upright position. Make sure that the weight is evenly distributed throughout the heel and midfoot.

— Do somewhat 12 to 15 reps.

It is possible to make this step more difficult by squatting lower, or ease it by reducing the distance that you have to squat down.

2. KETTLEBELL SWING

— At the bottom, stop inhaling, then pull to an upright position. Make sure that the weight is evenly distributed throughout the heel and midfoot.

— Do somewhat 12 to 15 reps.

It is possible to make this step more difficult by squatting lower, or ease it by reducing the distance that you have to squat down.

HOWTOPERFORMKETTLEBELLSWINGEXERCISE?

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The kettlebell should be placed slightly ahead of you and grasp the handles.

— Keep your feet slightly wider than the hips with your feet pointing out slightly.

— Maintain a straight spine position using your shoulders bent slightly, bend your knees while bringing your hips down, and then tilt your body forward while you grab the kettlebell using both hands. This isn’t an Squat. It’s a hip hinge which means you must avoid bending the knees too much.

— With the kettlebell in your hands and your shoulders back, you can roll them to engage your core and begin by pressing the glutes and hamstrings.

— You can lift the kettlebell to your chest. Maintain your body weight towards your heels.

— Lower the kettlebell, then swing it across your legs.

— Do somewhat 15 to 20 repetitions or for a set amount of time.

Be sure to perform the hip hinge instead of a Squat. The hinge motion is what allows you to focus on the glutes and hamstrings.

We’ve tested, tried, and have witnessed many of our patients to make benefits out of it.

3. BASIC BRIDGE

The bridge exercise is a great way to strengthen and isolate the glute and hamstring muscles. Because it is an exercise for beginners it is suitable for all fitness levels.

HOWTOPERFORMBASICBRIDGEEXERCISE?

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Place an exercise mat down onto the ground. Lie on your back and keep your knees bent. Place your feet lying flat on the floor, approximately a foot to your butt. Arms should rest on your side.

— Engage your abdominal muscles and glutes. Push your heels towards the floor, then lift your hips and concentrate on tightening the muscles of your hamstrings.

— Hold this position for about 10 to 20 seconds and do 10 more reps of it. Do not use the bridge if sitting on the floor creates pain or isn’t recommended because of a medical condition.