Do you want a backside that turns heads [ladies]? Fellows strong glutes will help improve your sports performance as well. The glutes are the forgotten muscle, which happens to be the largest in the human body. Poor glute function can directly point to hamstring strains, anterior knee and hip pain as well. Here is a glute workout I designed to surely have your bottom on fire. Follow the instructions below and keep a fire exstinguisher close by to help put the fire out.
Kneeling Hip Flexor Stretch
Start by getting on one knee.
Slowly shift your hips forward until a comfortable stretch is felt on the front of your hip.
Hold this position for the recommended time and then return to the starting position. Repeat for desired repetitions.
Hold for 20 seconds and repeat on the opposite side.
Ball Bridge
Start by lying on a ball with the ball underneath your shoulders.
Feet should be shoulder width apart and knees bent at 90 degrees.
Start by placing your hips close to the ground. Now extend them up towards the ceiling by contracting your hamstrings and glutes.
Your hips should now be parallel with your knees and shoulders.
Return to the starting position and repeat
Do 3 sets of 12-20 repetitions
Mini Band Walks
Start by placing a mini band around your ankles and standing with your feet parallel and about hip width apart.
Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
Repeat this movement for the desired reps or distance.
Repeat in opposite direction starting with the other leg.
Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise. It does take some time to master the subtle lifting of the lead foot and abducting it out to the side.
Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.
Do 3 sets of 12-20 repetitions.
Single Leg RDL /w Dumbell
Stand with feet hip width apart with knees slightly bent (at 20°)
Start position: Lift left foot off ground by flexing at the knee (foot should be behind you)
Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement.
Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Do 3 sets of 12-20 repetitions.
Stair Climber
Place your feet on the steps and adjust the resistance so that you are climbing at a fairly quick pace.
Continue to climb but do not lean on the arms or support yourself with your arms.
Focus on pushing through your heels and NOT through your toes - this will focus the movement on your glutes.
By Ron McDonald Jr. - CPT
Do you want a backside that turns heads [ladies]? Fellows strong glutes will help improve your sports performance as well. The glutes are the forgotten muscle, which happens to be the largest in the human body. Poor glute function can directly point to hamstring strains, anterior knee and hip pain as well. Here is a glute workout I designed to surely have your bottom on fire. Follow the instructions below and keep a fire exstinguisher close by to help put the fire out.
Ball Bridge
Mini Band Walks
with your feet parallel and about hip width apart.
Single Leg RDL /w Dumbell
Stair Climber
climbing at a fairly quick pace.
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Photo coutesy of Jupiter Images. Animated Images courtesy of Fitness Generator.