Zanna Van Dijkのインスタグラム(zannavandijk) - 8月20日 15時49分

A full lower body workout with cheeky little glute focus 🍑 This is honestly one of my go to workouts when I want to burn out my legs and get seriously sweaty in minimal time 💦
➡️ 10 Sumo Squats (focus on pushing through your heels, keeping your knees out during the movement and squeezing your glutes at the top)
➡️ 10 Wide Stance RDLs (going a little wider and pointing your toes out slightly helps get your glutes involved. Consciously pull up using your glutes and squeeze them at the top)
➡️ 10 Static Lunges Per Leg (these are my favourite for the booty! Make sure you really load the front heel by leaning forward slightly, keep the knee stable and push up using your front glute)
➡️ 10 Goblet Squats (A classic, focus on depth. Take your knees a little wider than hip width and toes pointed slight out to help with range of motion)
➡️ 20 Death Step Lunges (its all in the name, these guys are brutal and burn out your quads and glutes. On the close step part of the lunge I like to lean forward slightly to help load the front heel) ✅
Simply complete 5 rounds with minimal rest in between 🔥 Want more workouts like this? Check out my 12 week training program! Link in my bio 🥰
Wearing @adidas Women at @miloandthebull 💪🏼❤️ #zvdworkout #thesculptguide #workoutvideo #legworkout #lowerbodyworkout #legday #gluteworkout #bootyworkout #gymgirls #girlswholift #girlgains

[BIHAKUEN]UVシールド(UVShield)

shiva_fluffy_butt I love your book strong and I follow it to this day, but I had a knee injury recently and running out of ideas of what to do without putting too much pressure on the knee. Romanian deadlift and glute bridge has been my go to for now. Any suggestions?

ihanimalia I love training my legs and glutes. And i often see like you said with the stationary lunges. To press up with the glute. It seems i dont know how to do that xd i feel this very very well in my quads. And a bit in the glutes if i squeeze at the top.

deckydexter76 I wanted to do a lower body workout today without the heavy bb lifts. This workout was 👌 thank you 😀💪👍

lau.malomo I'm def doing this today. After a long day, doing a proper leg workout is the best way to call it a day🙌

marieline_grinda Absolutely love your workouts! Been doing them on holiday when it’s not easy to keep up with fitness

becky_sim21 Can’t wait to try this tomorow in the gym :) fab workout when all machines are full up :) 💕

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