Perfect Lunges = Perfect Glutes

An excellent instruction on how to perfrom a lunge to help lift and strengthen the glutes.
Pardon my French.. but a nice ass is... well, it's nice.. so here's some KICK ASS ways that you can have that ass lookin nice by bikini season...... Drum Roll Please..........................................................................­..............................................

8. Lie down on your stomach and reach out with your arms n legs like you're flying lifting as much of your body off the ground with your abdomen being the only part in contact with the ground, hold for a couple of seconds and repeat(these are called supermans)

7. Stadiums

6. Sprinting(don't sprint unless you're very warmed up and you've been doing moderate running in your workouts).

5. Take a dance class (for some reason, dancers always have nice glutes)

4. Use the glute isolator machine at the gym.

3. Use the stair climber machine.

2. Pilates(for some reason, I can always spot a pilates chick a mile away, they always have perfect posture and AMAZING gluteals...)

..... and the number one way to a nicer badunkahdunk.......
1. LUNGES... go heavy some days, go light other days, do them fast, or slow.. do them as many different possible ways you can imagine ;)

P.S. of course these are all movements and exercises that will help get your junk in the trunk how you want it, but i'm assuming you're all eating properly... you can do a million lunges everyday and that won't make a bit of difference if you're eating McDonald's n Panda Express n Hot Pockets and drinking Mocha Lattes everyday....

Category:

Education

Tags:

• glutes
• lunges
• fitness
• toning
• thighs
• KSA
• Fitness
• KSAfitness
• exercise
• Classic
• Kickboxing
• Jake
• Jeremy
• Shelton

[whtmansburden08]

@orginunknown same here, ur the only other person ive heard say that. i like my asshole to be nice n tight to. if i ever go to prisionand somebody tries to anal invade me, i can snap off his wanker with my tight stong pooper muscle!!

[orginunknown]

will this tighten my sphincter too cuz i want a really tight asshole.

[awholeneweazy]

@KSAFitness oh, and we're not in grammar class you scrawny faggot, this is personal training we're discussing. why dont you google "should i touch my knee when doing lunges", cuz YOU'RE also not supposed to do that. nice try tho

[awholeneweazy]

@KSAFitness improperly, you mean such as going upstairs like a moron?! what school did u go to, cuz any personal trainer with half a brain knows during NO EXERCISE should your knee go over your toe. get your weight up

[KSAFitness]

@awholeneweazy last thing... google "sheer force on the patellar tendon of rear leg while performing a lunge improperly" that should help explain things for you if you can understand. 

[KSAFitness]

@KSAFitness google Paul Juris.... he's my mentor, you can even email and share with him your ideas about all this. Take a biomechanics class and we'll talk buddy. And it's "you're" a hack, not "your" smart guy...

[KSAFitness]

@awholeneweazy no, we did a movement lab demonstrating the mechanics used while stepping up a stair.. you need to move up and forward.. you can't move up and forward without the knee going over the toe line.. that movement lab is pretty standard in biomechanics classes.  Ever taken a biomechanics class?

[awholeneweazy]

@KSAFitness try going up stairs?! why would you ever go upstairs on a lunge. your asking for an injury, oh, and this video isn't demonstrating going upstairs. your a hack

[KSAFitness]

@awholeneweazy try to go up stairs without letting your knee go over your toe line.. .we did this in a movement lab i think the second week of intro to kinesiology class... the professor who has a PhD coulda been wrong though...

[awholeneweazy]

@KSAFitness you dont know what your talkin about. your not taking a wide enough step. and your scrawny, you should never EVER have your knee over your toe, and its not "impossible to move forward while comin up." neural adaptation my friend