Thursday, February 07, 2013 • Sunnyvale, TX 75182
Gluteus Maximus (your butt) muscles are without a doubt the most important muscles in sports and can fill out a pair of jeans quite nicely. We spend our lives sitting of them but without them we would be dragging our hands on the ground. They are important for balance and strength throughout our entire body. Here are my... top 3 glute exercises.
1. Weighted Glute bridge- You can use any type of resistance from resistance bands, barbells( if you want to go heavy) to a weight plate. Settle weight around the top on the hips. Bend your knees at 90 degrees with arms by your side and the back of your head, upper back and feet flat on the ground. Now, rise as high as possible without extending at the low back by squeezing the glutes forcefully and always push through the heels. Lower your hips all the way to the ground and repeat.
2. Quadruped Hip Extension- Get down on all fours with you hands underneath your shoulder knees underneath your hips and hip width apart. Place a light dumbbell between the back of your knee and calf muscle and really squeeze to lock it into place. Feel a nice strong connection to the ground. Kick the weighted leg behind you until you feel a great squeeze in your glutes. Bring leg back to the starting position and repeat.
3. Single leg hip extension- Same positioning has the glute bridge except you have one foot on the ground and other leg held straight into the air with a nice quad squeeze. Push through your heel and feel intense contraction in your glutes. Lower your hips all the way to the ground and repeat.
What is your favorite glute exercise?