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
CLICK HERE to watch the YouTube video.
I had Donnalee demonstrate all three of the exercises.
#1 – Prone Hip Extension
Prone Hip Extension
Lie down in good alignment. Put your forehead on your hand or put a towel underneath your forehead. With your other hand, ensure that your shoulder is in a happy healthy position. Tighten up your abdominal area, lift your thigh off the ground and extend your leg. Really focus on the gluteus maximus and then lower back down. Do this in a smooth and controlled movement, coming to the top and then back down.
#2 – Prone Hip Extension Progression
Prone Hip Extension Progression
Start in the same position, bend at your knee, lift your heel towards the ceiling and then lower back down.
#3 – Prone Hip Extension with Resistive Band
Utilize a resistive band like a loop band and place it just above your knees. This will give you some resistance, challenging that gluteus maximus a lot more.
Prone Hip Extension with Resistive Band (regular)
Get back into that starting position, lying on your stomach, head resting, spine and shoulder in good position and tightening your abdominal area.
Prone Hip Extension with Resistive Band (progression)
You can progress and add that bending in your knee. Push your heel up from the ground and back down.
So there you go! You have those three exercises and you have 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.
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Rick Kaselj, MS
If you want to improve the activation, endurance and strength of your gluteus maximus, then click here to check out the Best Gluteus Maximus Exercises program.