Things are in motion for Friday’s EFI Summit.
Dean is on his way to Vancouver and I am off to pick up the handouts for the Summit.
Looking at Dean’s notes, I know one thing he will cover is glutes.
The reason why is because glutes have a huge effect on mobility.
Since a lot of people can not make it to the seminar, I wanted to do a little video on 6 Exercises that will Fire Up Your Glutes.
Enjoy (and give them a go)!
6 Exercises to Fire Up Your Glutes
CLICK HERE to watch the YouTube video.
Exercise #1 – 4-Point Knee Hover
Orsy has resistive tubing wrapped around her knees just above her knee joint. She is in a 4-point position with hands underneath the shoulders, knees underneath the hips, her abdominal area tight, she is maintaining the curve in her lower back and her knees are separated about hip width apart.
4-Point Knee Hover
With the first glutes exercise, she is going to do a knee hover. She is just lifting her knee straight off the ground just a little bit, holding for a second and then alternating back and forth.
Exercise #2 – Knee to the side
Orsy is bringing the knee straight out to the side and back down.
Knee to the Side
It’s not a huge movement. It is about 30 to 45 degrees that you are bringing that leg out to the side.
Exercise #3 – Rotating the Knee to the Side
With this one you are bringing that knee out to the side and then rotating the leg and that hip joint.
Rotating the Knee to the Side
We are looking at doing between 5 to 10 repetitions on each side. You can do 5 to 10 on one side and then 5 to 10 on the other or you can alternate.
Exercise #4 – Bringing the Knee back
Orsy is bringing that knee back and then back to the start. Bring that knee back to about 30 to 45 degrees.
Bring that Knee back
Exercise #5 – Moving in the forward direction
Bringing the knee forward and bringing it back.
Moving in the Forward Direction
Exercise #6 – Heel to the ceiling
Orsy is really going to try to push that heel towards the ceiling so we are targeting the glutes a lot more.
Heel to the ceiling
There you go. Those are the 6 exercises that will fire up your glutes. With us moving in all those different directions, we are targeting all the hip muscles but then specifically targeting the gluteus medius and gluteus maximus.
Give those exercises a go and let me know how they are.
If you are looking for an exercise program that progessively targets gluteus maximus, then check out Best Gluteus Maximus Exercises Program, here:
Rick Kaselj, MS