3 great isolation lower body exercise for you lady's out there
(1 cable kick- back great for targeting the glutes (butt)
3-4 sets at the end of your workout or if you're an intermediate or advanced you can do it in between your sets
(2 frog pumps add a band for extra tension 2-3 sets of all the way up from 20-30+reps slow on the way down fast on the way up keep the tension on the glute
(3 i consider the hip thrust a single joint i'm sure some of you will say it's a compound movement since you can say the ankle and knee are involved in the movement i still think that it's more a single joint so i add the hip thrust 3-5 sets of 8-15 reps and you can perform a drop set at the end of you'r last set lady's
drop set meaning :technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure
give this moves a shoot and please slow down the speed of your lift or lowering phase of each movement to really feeling the muscle good luck lady's