In this video, I wanted to explain how to get more out of your Gluteus Maximus exercise. I am going through three exercises.
How to Get More Out Of Your Gluteus Maximus Exercises
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I am going to get Donnalee to demonstrate all three of them.
#1 – Prone Hip Extension
Prone Hip Extension
You are lying down, you are in good alignment. When it comes to your head, you can put your forehead on your hand or put a towel underneath your forehead. When it comes to the other hand, you want to come in a good position right there so that your shoulder is in a happy healthy position. Now with the exercise, she is tightening up that abdominal area and then she is going to lift the thigh off the ground and extend the leg. She is really working and focusing on gluteus maximus and coming back down. She is doing it in a nice, smooth and controlled movement coming to the top and then back down.
#2 – Prone Hip Extension Progression
Prone Hip Extension Progression
She is in the same starting position. She is going to bend at the knee. She is going to bring that heel towards the ceiling and then back down.
#3 – Prone Hip Extension with Resistive Band
You will utilize a resistive band like a loop band. You can pull it up and bring it just above your knees. It will give you some resistance more than just gravity and challenging that gluteus maximus a lot more.
Prone Hip Extension with Resistive Band (regular)
You are going to get back into that starting position, lying on your stomach, head resting, spine and shoulder in good position and then tighten that abdominal area. You can either do the regular hip extension.
Prone Hip Extension with Resistive Band (progression)
You can progress and add that bending in the knee. You are pushing the heel up to the ground and back down.
So there you go! You got those three exercises and you got two progressions when it comes to that third exercise. Work through the three if you have never done any of them. Start off with the first one and then find the one that is best for you to target your glutes which is very helpful and beneficial when it comes to dealing with knee, hip and back pain.
Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, a video or an interview that will help you overcome your injury or pain. Secondly, if you are watching this on YouTube, head up above, hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about different tips and tricks on overcoming and preventing injury or pain. Thirdly, head down below, hit “Like” and leave me a question or comment.
If you want to improve the activation, endurance and strength of your gluteus maximus, then check out the Best Gluteus Maximus Exercises program here:
Rick Kaselj, MS