The research backed glute exercises....
- Forward step-up - Clam with resistance band - Unilateral bridge Here is the next set of key exercises from research studies that involve high glute activation. Interestingly, none of them actually require the use of heavy weights... - Forward step-up. Complete each set using one leg at a time for the desired number of reps, up to 15 is usually sufficient. Step up onto a raised surface such as a plyo-box and then take a slow and controlled step down again. It is safer to just use body weight when completing this exercise for the first time as it is difficult to maintain balance. - Clam with resistance band. Set up the resistance band in position just above the knees. Lay on the floor with your back and underside of the feet touching the wall, keeping knees flexed at 90 degrees. Move knees apart whilst keeping heels in contact with each other and the wall. This is a great exercise to leave until the end of the workout, it will quickly burn and targets the gluteus medius. - Unilateral bridge or Advanced leg elevated single leg hip thrust. Lay flat on the mat with one leg bent, keep the bottom of the foot flat on the surface whilst the other leg is straight and resting on the floor. Push the straight leg upwards using the other leg and pause at the top briefly before bringing the leg back down to the floor slowly. Elevating shoulders and feet increases the range of motion and stability demand. Bringing the bottom to the floor each rep. Ryan Fearn: Personal trainer Canterbury References http://www.jospt.org/doi/pdf/10.2519/jospt.2013.4116 http://www.jospt.org/doi/full/10.2519/jospt.2013.0501 http://www.jospt.org/doi/full/10.2519/jospt.2016.6493 https://www.ncbi.nlm.nih.gov/pubmed/22007858
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Isometric example: Wall sit
Ryan Fearn: Personal Trainer Canterbury Inverted row and press ups worked through progressions using the smith machine. The Inverted row is brilliant for building a strong upper back without putting pressure on the lower back. Press ups are strength-building total body exercises that work the upper body (chest, shoulders and triceps) and improve trunk strength.
Ryan Fearn: Personal trainer canterbury This is such a tough exercise and most of my clients find it hits the thighs after just a few reps! It is perfect to do at home because it requires no equipment and works all the body. Stand up straight and then walk out into a plank position using your hands. Keep the body in this position without allowing the hips to drop and then walk back into a standing position again. Put this exercise into a small circuit to get your heart rate up quickly!
Ryan Fearn: Personal trainer canterbury Easy 10 minute body weight warm up circuit before a lower body session. Great for slowly increasing the heart rate, circulation and getting the muscles ready for resistance training. This circuit consists of squat and knee, burpees, mountain climbers and press ups. For each round we added another 2 reps. Ryan Fearn: Personal trainer canterbury |
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Canterbury Strength Weightlifting Club
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