We recently caught up with Becca Gillen of Ashley Crooks Fitness for a chat about diet & training. As a Bikini competitor, and online coach, she certainly knows a thing or two about how to get results, whether it’s for herself or if it’s for her clients! Although almost every exercise provides a different function & thus provides a unique benefit – we asked her to name her top three exercises that she believes are the most important from a female’s perspective.
1. Hip Thrusts. Hip thrusts could be one of the most important exercises for both men and women, due to the fact that it is a compound movement. It targets your glutes specifically, and at the same time work on the lower abs, quadriceps, hamstrings and even your calves! On top of hypertrophy – this is the ideal exercise for seeing your glutes grow – it also provides functional benefits in terms of helping improve your speed and endurance.
2. Thrusters. Thrusters are another compound exercise that Becca highly recommends. A compound exercise is one that works several muscles/joints at once – and thrusters are a perfect example of this, as they combine a clean, front squat and push-press. The thruster works your glutes, hamstrings and quads during the squat portion of the movement, before utilising your shoulders, upper back and triceps to help propel the bar over your head. This exercise is guaranteed to burn calories like no tomorrow, along with ensuring almost all of your muscles are activated!
3. Sumo Deadlifts. Deadlifts in general are the ultimate test of strength, as your literally picking a weight up from the ground. While the regular deadlift is one of the best-known exercises out there, its lesser-known counterpart the Sumo Deadlift is potentially the most important exercise available for making booty gains! The sumo deadlift involves a wider stance, enabling you to remain more upright – and after carrying out the exercise you’ll feel exactly why this exercise is so important for your glutes.