Two IFBB Bikini Execs Present You Find out how to Construct Olympia Caliber Legs and Glutes

If you wish to be your greatest, it will be smart to study from the very best. That’s why it will be a good suggestion to look at this episode of Femme Flex Friday if you’ll 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 growth, then she demonstrated how she utilized that mindset to a primary machine motion – the leg press.

“I wish to have my stance just a little extra slender,” stated Layug. “When you will have them within the center and with a slender 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 technique she does that’s with the essential barbell hip thruster, and she or he shared an analogous level that Layug talked about earlier within the present.

“Foot placement is essential,” she stated. “I drive by 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’ll want to work on the quads, glutes, or each, squat variations are a should.

To see and study extra about how these Bikini Olympians practice, take a look at the complete episode of FFF over on the Olympia TV YouTube channel. Whilst you’re there, subscribe so you’ll be able to see new episodes each Friday in addition to different nice exhibits comparable to Prime Time Muscle.