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Two IFBB bikini pros show you how to build Olympic-caliber legs and glutes
If you want to do your best, it is advisable to learn from the best. Therefore, it would be a good idea to look at this episode of Femme Flex Friday if you want to improve your legs and buttocks. Janet Layug, bikini Olympic champion of 2020, and IFBB bikini professional Daraja Hill shared some secrets that helped them achieve the largest stage in sport-the Olympics. Layug first explained how important it is to concentrate on the development of the quadriceps, and then showed the leg press. "I like it when my attitude is a bit narrower", ...
Two IFBB bikini pros show you how to build Olympic-caliber legs and glutes
If you want to do your best, it is advisable to learn from the best. That's why it would be a good idea to watch this episode of Femme Flex Friday if you want to improve your legs and glutes. 2020 Bikini Olympian Janet Layug and IFBB bikini pro Daraja Hill shared some secrets that helped them reach the sport's biggest stage - the Olympics.
Layug first explained how important it is to concentrate on the development of the quadriceps, and then showed the leg press.
"I like it when my attitude is a bit narrower," said Layug. "If you have them in the middle and with a close attitude, focus more on the quads and legs." She continued to tell how she focused on pressing more with the upper half of her feet than with her heels.
Then it was Hill's turn. As her career progressed, she noticed that the quads became lighter than the glutes. So she had to find ways to activate the glutes with minimal involvement of the quads and hamstrings. One way she does this is with the simple barbell hip thruster, and she shared a similar point that Layug made earlier in the show.
"Foot placement is very important," she said. "I drive through the heels, get a complete lockout at the top and press the gluture muscles."
Hill and Layug also added variations of squats to their routines. Layug chose the goblet squat while Hill went for the hack squat machine. Whether you need to work on the quads, glutes, or both, squat variations are a must.
To learn more about how these bikini Olympians train, watch the full episode of FFF on the Olympia TV YouTube channel. While you're there, subscribe so you can watch new episodes every Friday, as well as other great shows like Prime Time Muscle.