If you need to be your finest, it will be sensible to study from the most effective. That’s why it will be a good suggestion to observe this episode of Femme Flex Friday if it is advisable enhance your legs and glutes. 2020 Bikini Olympia Champion Janet Layug and IFBB Bikini Pro Daraja Hill shared some secrets and techniques which have helped them attain the most important stage within the sport – the Olympia.
Layug began off by explaining the significance of specializing in quadriceps growth, then she demonstrated how she utilized that mindset to a primary machine motion – the leg press.
“I like to have my stance a little more narrow,” mentioned Layug. “When you have them in the middle and with a narrow stance, you’ll focus more on the quads and the legs.” She went on to share how she focuses on pushing extra with the highest half of her ft than the heels.
Then, it was Hill’s flip. Over her profession, she observed the quads grew simpler than the glutes. So, she needed to discover methods to activate the glutes with minimal quads and hamstring involvement. One means she does that’s with the essential barbell hip thruster, and he or she shared an identical level that Layug talked about earlier within the present.
“Foot placement is very important,” she mentioned. “I drive through the heels, get a full lockout at the top, and squeezing the glutes.”
Hill and Layug each additionally added variations of a squat to their routines. Layug opted for the goblet squat whereas Hill advocated for the hack squat machine. Whether it is advisable work on the quads, glutes, or each, squat variations are a should.
To see and study extra about how these Bikini Olympians prepare, take a look at the total episode of FFF over on the Olympia TV YouTube channel. While you’re there, subscribe so you possibly can see new episodes each Friday in addition to different nice reveals corresponding to Prime Time Muscle.