Tag: gluteus

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Single Leg Glute Bridge

Glute stability is vital in preventing lower limb injuries: Single leg glute bridge is one way to do this, while toning.

Lie on the floor or an exercise mat with your arms straight at your sides. Fold one leg holding the other straight.

Exhale and simultaneously, lift the pelvis and the straight leg.

Inhale and slowly return to starting position. Complete all the repetitions for one set and change legs.

 


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Single leg plank

Another plank variation, great for hips and glutes.

Lay down on the floor with your belly to the ground. Align your elbows directly below the shoulders and ground the toes into the floor. Lift your body up and align your butt, upper back, and head in a straight line. Keep a neutral neck and spine.

With your legs hip-width apart, lift your right leg to hip height and hold as much as you can.

Switch legs.


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Side Lying Hip Adduction

A great exercise for our glutes and hips. No equipment needed.
Lie on your side on a mat/floor with your legs straight and your feet stacked in a neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip or in front of you for stability. Your hips and shoulders should be stacked up and aligned vertically to the floor.
Exhale and raise the lower leg off the floor. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Inhale and return the leg to your starting position. Repeat.
Due to the limited movement at the hip joint in this direction, the leg need only rise a few inches off the mat/floor.


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Side Lying Hip Abduction

And old and excellent exercise to work our butt and hips with no equipment.
Lie on your side on a mat/floor with your legs straight and your feet stacked in a neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip or in front of you for stability. Your hips and shoulders should be stacked up and aligned vertically to the floor.
Exhale and raise the upper leg. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Gently inhale and gently return the leg to your starting position. Repeat.


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Dumbbell Deadlift

The dumbbell deadlift builds strength in the lower body as well as the back, shoulders, and core, making it a great total-body exercise. By using dumbbell we’re able to achieve a greater range of motion. Starting with dumbbells can also be helpful when you’re learning the movement as they allow for lower total weight to be used.
Stand with your feet slightly wider than shoulder-width, with your toes pointed forward or slightly outward. Grab one dumbbell with each hand, palms facing your body. Keep your spine in neutral position, your chest lifted and your head in line with your spine.
Brace your abs to stabilize your spine. The hips and shoulders should rise together. The objective is to keep the dumbbells close to your body as they move upward.
Inhale and hinge forward at your hips and shoulders together, bending the knees, lowering the dumbbells to the ground without allowing your back to round. Brace core and lift back to the starting position.
Exhale and lift back to the starting position, straighten your knees and hips to come to a full standing position with your elbows straight and the dumbbells resting against the sides of your thighs. The hips and shoulders should rise together. The objective is to keep the dumbbells close to your body as they move upward. Repeat.


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