Two IFBB Bikini Professionals Present You How you can Construct Olympia Caliber Legs and Glutes

If you wish to be your finest, it will be clever to study from the perfect. That’s why it will be a good suggestion to look at this episode of Femme Flex Friday if you might want to enhance your legs and glutes. 2020 Bikini Olympia Champion Janet Layug and IFBB Bikini Professional 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 improvement, then she demonstrated how she utilized that mindset to a primary machine motion – the leg press.

“I prefer to have my stance a bit of extra slim,” stated Layug. “When you might have them within the center and with a slim stance, you’ll focus extra 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 seen the quads grew simpler than the glutes. So, she needed to discover methods to activate the glutes with minimal quads and hamstring involvement. A method she does that’s with the fundamental barbell hip thruster, and he or she shared the same level that Layug talked about earlier within the present.

“Foot placement is essential,” she stated. “I drive by way of the heels, get a full lockout on the high, 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 or not you might want to work on the quads, glutes, or each, squat variations are a should.

To see and study extra about how these Bikini Olympians prepare, try the total episode of FFF over on the Olympia TV YouTube channel. Whilst you’re there, subscribe so you may see new episodes each Friday in addition to different nice exhibits reminiscent of Prime Time Muscle.