UNILATERAL LEG/GLUTE WORKOUT 💪🏼 so I’m a huge fan of unilateral/alternating exercises and tonight I only did unilateral movements and filmed them so I should show y’all some of my favorites! Details below.
1️⃣ Single-leg DB RDL - Start out by holding onto the back of a bench for support, and the non-working leg slightly back just for support. Hinge at the hip (knee slightly bent) shoot your glutes back, keeping the dumbbell close to your leg throughout the entire movement.
2️⃣ Single-leg leg press - Tonight I decided to do a variation where I’m slightly angled to the side. I’ve heard people say it “isolates your glutes more” but I didn’t feel a huge difference tbh. Do whatever you want/feels best for you. 🤷🏼♀️ my non-working leg was kinda just doing whatever but it should just be placed wherever is comfortable for support.
3️⃣ Smith machine alternating reverse lunges - For this movement, you should be slightly leaning forward and going into a deep reverse lunge. As you get stronger, try to limit how much you push off your back leg.
4️⃣ Single-leg DB hip thrust - I used a dumbbell, but this can also be done with a barbell. Make sure you keep your chin tucked and your back is staying straight throughout the entire movement, do not arch your back!!! This exercise requires practice with stability, but I’ve gotten better at it over time.
5️⃣ Alternating single-leg hamstring curl - I don’t have too many tips for this one, just be sure to keep it slow and controlled!
STRENGTH VS STABILITY...
Strength is the ability to APPLY force. Conversely, stability is the ability to RESIST force. Both are essential if you want to enhance your physique and performance. Ignore one or both of these qualities and you’ll regret it. .
A classic example of this can be seen in a Barbell Overhead Press. A solid press requires foundational strength to move the load. This requires adequate muscle size and neurological efficiency. What is often overlooked is the stability demands of the movement to support continued strength development. .
Sound shoulder mechanics require stability at the shoulder and the scapula (shoulder blade). If the shoulder stabilisers (rotator cuff) are weak, the head of the humerus (arm bone) won’t be properly held in place during movement. .
Likewise, at the scapula multiple muscles attach to it and contribute to its mechanics. Dysfunctional control here is common and the effects can radiate outwards, often causing issues at the shoulder joint. Naturally this can impact the pursuit of strength development over time. .
As a result, it is important to prioritise the small stuff, if you want to grow and improve on the big stuff. Strength requires stability. Stability requires strength... ...
25 Weeks Pregnant! 🤰🏼 15 to go!
Things are going by so fast yet so slow at the same time! .
Being pregnant is a very strange thing. Part of me feels like I’m living in someone else’s body. I love my bump and I’m getting more attached to it because I know there is a beautiful little life inside. But it’s also uncomfortable and I’m excited to feel like myself again. So pregnancy definitely is a whirlwind of mixed feelings for me. 🤷🏼♀️ But my only job right now is to be the best me I can be and keep this body as healthy as I can for my little girl. I can’t wait to meet her and snuggle her! 💗💗🤰🏼
Outfit is by @echt_apparel
Sizing up to size mediums to fit my pregnancy bump! 👏🏻 Code CHELSEY will save you 10% at checkout. ...
Happy birthday you freaking stud.... it’s raining and 40 degrees here, how Florida? 🎁🌴 @panop 25 ...