(Image credit: Daisy Keech/Instagram)

Here are some moves you should attempt.

Daisy Keech’s workouts proved extremely popular during the epidemic, with one hourglass routine garnering over 10 million views as we all scrambled to keep fit while working out at home. If you’re looking for some motivation to get back into shape, Keech has put together three of her favorite glute workouts for contouring your lower body.

Of course, ‘growing’ your glute muscles does not happen overnight, and if you want to improve the size of your glutes, you should focus on workouts that isolate the glutes. Three primary muscles comprise the glutes.

There’s the gluteus minimus, the smallest of the three glute muscles that work to keep your hips stable when walking. The gluteus medius is another muscle that helps in hip abduction, lateral rotation, and medial rotation of the hips and pelvis. And then there’s the gluteus maximus, the largest glute muscle that moves the thigh and molds the glute region.

We’ve previously covered some of the finest glute workouts, including how to grow your glutes without using weights, but instead of doing hundreds of squats on your next leg day, try Daisy Keech’s hallmark techniques. Keech posted her ‘booty circuit’ on TikTok, where it has received 1.5 million views.

@daisykeech Booty circuit 🍑 wearing @echtapparel ♬ No More Parties – Coi Leray

Daisy Keech’s favorite glutes exercises

Keech does the following exercises to target her glute muscles in her video. She does three sets of each exercise to strengthen the glute muscles. Of course, for long-term benefits, you should combine exercise with appropriate diet, and what works for Keech may not be ideal for you or your body, so consult your doctor or a personal trainer before embarking on a new program.

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Weighted squats

Keech does her squats while standing on a bench and carrying a weight plate, but you could also do them with a dumbbell, kettlebell, or a bar on your back. (We discovered the finest adjustable dumbbells for home weightlifting here.) To do a weighted squat, place your feet slightly wider than hip-width apart, toes pointed outwards. Begin the squat by bending your knees and hips as though you were sitting on a chair immediately underneath you. Push your knees outwards as you squat so that they track squarely over your middle toe.

Lower your squat, pushing your chest out and keeping your gaze straight ahead to maintain your back flat and prevent hunching or curving your spine. Squat as low as you can while maintaining your knees in line with your feet and your back flat, then push back up to your starting position with your feet. If you don’t have weights, here’s how to do resistance band squats, along with several variations.

Keech goes through three sets of 18-20 squats.

Hip thrusts on one leg: Hip thrusts are another solitary exercise that works the glutes. Keech uses a dumbbell across her pelvis to make the single-leg hip thrusts more difficult, but if you’re new to the exercise, just use your bodyweight. Begin by supporting your back or upper body on a bench and placing one foot flat on the floor with a 90-degree bend in your knee. Raise your second leg off the ground, keeping your knee bent, and drive your hips up to the sky, aligning them with your body. Hold for a few seconds at the peak before descending back to your starting position.

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Keech does three sets of 15-20 repetitions on each leg.

Rainbow resistance bands: For the last motion, you’ll need to utilize a little looped resistance band. We’ve compiled a list of the finest resistance bands for home workouts. Begin on a tabletop, with the resistance band wrapped over your thighs. Straighten one leg and stretch it out behind you, then raise it up and tap it to the side of the opposing foot before extending it back out straight behind you.

Keech completes three sets of 18-20 repetitions on each side.

Looking for more exercise ideas? You’ve arrived to the correct location. We discovered the finest exercises to perform if you sit all day, the exercise that works your glutes better than squats, and the best ab workouts you can do from almost anywhere.

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