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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Cleans and front squats, 4 x 8-10
The front squat is a great exercise to use for improving back squat technique because it promotes upright posture throughout the movement. Keep bar rested on the front deltoids with hands either side of the shoulders. 6kg weight loss goal achieved, now to keep building up strength! 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 The Romanian Deadlift is a great exercise to improve hamstring strength and flexibility. It does not need to be performed using a heavy weight to be effective either.
Key points to remember: Chest out and shoulders back Feet hip width apart, toes point forward Grip just outside hips Kness slightly bent Shins vertical throughout the movement Bar close to thigh during descent Move hips back to allow torso to drop Feel hamstring stretch Hips then come forward during ascent, squeeze glutes Do not allow the lumbar to round Ryan Fearn: Personal trainer canterbury The Professional Body for Strength and Conditioning in the UK http://www.uksca.org.uk/uksca/ Poliquin strength, training and nutrition http://www.strengthsensei.com/ Poliquin educational resource website http://www.poliquingroup.com/ Exercise specialist http://bretcontreras.com/ Health and fitness news http://www.sciencedaily.com/news/health_medicine/fitness/ Health and fitness news http://www.scientificamerican.com/topic/exercise-and-fitness/ Health and fitness news http://sciencelife.uchospitals.edu/ |
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Canterbury Strength Weightlifting Club
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