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 Split squat tips- Keep the weight evenly distributed between both feet. During decent the spine is in full extension and the core braced. Keep the body vertical. On this exercise don't allow knee to pass over toe. Bringing the heel back further will create more tension on the hip flexors.
Ryan Fearn: Personal trainer canterbury |
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Canterbury Strength Weightlifting Club
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