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The first is adding a pause in the extended position to feel your glutes. Adding a pause in the top position of a glute bridge for 3-5 seconds will add time under tension and have you feeling your glutes in a hurry. This is also great for muscular endurance. 2. Tempo lifting: The second is tempo lifting.
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How to perform donkey kicks. Start on all fours, hands shoulder-width apart and knees hip-width apart. Keeping your right knee bent at a 90-degree angle, lift your right leg up, pushing your heel towards the ceiling. Squeeze your glutes at the top of the movement before slowly lowering your leg back to the starting position.
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