🍑 #TheSquatGuide Donkey Kicks🍑 . Also check @TheSixPackGuide for all your abs workouts and tips . Primary muscle group: Glutes & Hip Flexors Secondary: Abs . 1.Position yourself on all fours on a mat. . 2.Position your hands underneath your shoulders and place your knees under your hips. . 3.Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip. . 4.Lower the knee without touching the floor and repeat the lift. . 5. Once you’ve completed the reps on the right leg, switch legs. . Gym Wear: @topphysiqueswear

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🍑 #TheSquatGuide Hack Squat🍑 . Also check @TheSixPackGuide . 1.Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided. . 2. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times. . 3.Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position). . 4.Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). . 5.Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. . 6.Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position. . 7.Repeat for the recommended amount of repetitions. Variations: All foot variations discussed in the foot positioning section apply. #TheSquatGuide Gym Wear: @topphysiquesWear

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👉Also Check Out @thesixpackguide . 🍑 #TheSquatGuide Wall Sits🍑 . The wall-sit is a bit different from typical squats since you're holding a static position for a certain period of time, rather than working through an entire range of motion. This is a great exercise you can do anywhere without any equipment to help you build endurance in the lower body. 1. Stand in front of a wall (about 2 feet in front of it) and lean against it. 2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds. 3. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways. #Thesquatguide tip: To add intensity, hold weights or squeeze a ball between the knees. Gym Wear: @topphysiqueswear

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👉Also Check Out @TheSixPackGuide . 🍑 #TheSquatGuide Sun Salutations🍑 . A yoga sequence that works your entire body, sun salutations can especially benefit your butt: As you move from downward-facing dog into lunges and back through chair pose, you'll feel an incredible stretch right through your glutes down through yourthighs and hamstrings. Gym Wear: @TopphysiquesWear

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