In this video, I wanted to explain how to get more out of your Gluteus Maximus exercises. I am going through three exercises to show you how to target your gluteus Maximus better.
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, with your head, neck, back, hips, and ankles in line. Put your forehead in your hand or put a towel underneath your forehead. With your other hand, ensure that your shoulder is happy and healthy. Tighten your abdominal area, lift your thigh off the ground and extend your leg. Focus on the gluteus maximus and then lower back down. Do this in a smooth and controlled movement, coming to the top and back down. You want to isolate your gluteus maximus with this exercise, so squeeze your glute as you lift and lower your leg.
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 lower back down. Again, isolate your glutes by squeezing your glute throughout the exercise, and use the strength of your glutes to lift and lower your leg.
3. Prone Hip Extension with Resistive Band
Utilize a resistive band like a mini looped 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 a good position, and tightening your abdominal area.
Prone Hip Extension with Resistive Band (progression)
You can progress and add that bend to your knee. Push your heel up from the ground and back down.
So there you go! You have those three exercises and two progressions regarding that third exercise. Work through the three if you have never done any of them. Start 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, click here to check out the Best Gluteus Maximus Exercises program.