ケイラ・アイトサインズのインスタグラム(kayla_itsines) - 6月25日 08時48分

⭐️Knee ups⭐️ ☝️Knee ups are an awesome exercise because they are unilateral. Unilateral means "one sided" similar to lunges.
As you step up, lunge or knee up your body engages it's muscles very differently to when you squat. ☀️Squatting is a balanced movement that engages each side of your body evenly. In this position, the forward leg is working predominantly - using your quad(front of upper leg/thigh) and glute muscles to not only extend the leg, but to stabilize your hips (pelvis). Your core is engaged to prevent any leaning or swaying, keeping you upright. ?? because your front leg is raised there is a large stretch on your glutes (bum) which means it is doing a lot of the work for this exercise.
Although lunges are a unilateral exercise, it engages both sides of your body because there is a requirement for so much stability.
When done properly, most people find it easier to target their glutes (bum) when doing single leg exercises. (Squatting with a glute contraction requires a great deal of hip and abdominal control, this can take time to develop) ✅If you're struggling to contract your glutes while squatting, try practicing lunges a little bit. Focus on going all the way down and keeping good posture. ⭐️TIP: push through the heel of your foot as you come up - rather than your toes making sure you stand up tall and your hips fully extend.? ⭐️✅ www.kaylaitsines.com.au/guides ✅⭐️

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