Physical Exercise
Resistance Training

GLUTES


Name of the exercise - 45 Degree Hip Extension

                                 

Prime muscle - Hamstring ,Gluteus Maximus

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Erector Spinae ,Adductor Magnus

Stabilizer muscles - None

Movement - Hip extension

Force - Pull

Mechanic type- Compound


Execution:
1) Position thighs prone (front side of thighs) on padding. Hook heels on platform lip or under padded brace.

2) Slowly lower the body by bending hips and waist until fully flexed. Raise upper body until hip and waist are fully extended. This is one repetition.

Cautions / Guidelines:

1) You can hold weight to chest or behind neck to add resistance.

 

Name of the exercise - Cable Hip Extension

Prime muscle - Gluteus maximus

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Hamstrings

Stabilizer muscles - Erector Spinae ,Obliques ,Gluteus Medius ,Gluteus Minimus ,Rectus Abdominis

Movement - Hip Extension

Force - Push

Mechanic type- Isolation

Execution:

1) Attach ankle cuff to low pulley. With cuff on one ankle, grasp ballet bar with both hands and step far back with other foot. Elbows remain straight to support body leaning forward. Attached leg is straight and foot is stretched off floor.

2) Pull cable attachment back by extending hip. hold the position for 3-4 seconds, slowly return to the starting position. This is one repetition. Continue with opposite leg.

Cautions / Guidelines -

1) Keep your knee straight.

2) To make exercise more effective, step the other (none exercising) foot and bend forward throughout the exercise.

3) Do it in controlled manner.

4) Keep your back straight.


Name of the exercise - Prone Hip Extension

Prime muscle - Gluteus maximus.

Plan of movement - Sagittal Plane.

Synergist (assisted muscles) - Erector Spinae.

Stabilizer muscles - None.

Movement - Hip Extension

Force - Push

Mechanic type- Isolation

Execution:

1) Lie prone(on stomach) ,leaning on your forearms with upper arms vertical and the back slightly arched,

2) Raise one leg(straight) as high as possible, hold it for 3=4 seconds, slowly return to the starting position.
This is one repetition.

Cautions / Guidelines:

1) Regular exerciser should not touch the feet to the floor throughout the exercise.

2) Keep your leg straight throughout exercise.

3) To increase the exercise intensity, tie ankle weights.



Name of the exercise - Floor Hip Circle

Prime muscle - Gluteus Maximus.

Plan of movement - Sagittal Plane.

Synergist (assisted muscles) - Hamstring,hip flexor muscle group,adductor magnus.

Stabilizer muscles - Erector spinae, Oblique.

Movement - lateral flexion

Force - Pull

Mechanic type- Isolation


Execution:

1) Take table position, elbows straight on the floor and knees and toes on the floor in same direction.

2) Slowly raise your leg straight, try to draw/perform semi circle around your pelvic as many as possible.


Cautions/Guidlines:

1) Do not swing your body throughout the exercise.

2) To increase the exercise intensity, tie ankle weights.



Name of the exercise - Floor Kick Back

Prime muscle - Gluteus maximus.

Plan of movement - Sagittal plane.

Synergist (assisted muscles) - Hamstring.

Stabilizer muscles - None.

Movement - Hip extension.

Force - Push

Mechanic type- Isolation

Execution:

1) Take a table position, knees and toes in same direction on the floor and upper body lean on your forearms with upper arms vertical and the back slightly arched.

2) Bend your one leg at 90 degree angle and raise it as high as possible,hold the position for 3-4 seconds, slowly return to the starting position but do not rest completely on the floor.This is one repetition.

Cautions / Guidelines:

1) Keep your knee bent (90 degree ) throughout exercise.

2) To increase the exercise intensity, tie ankle weights.



Name of the exercise - Floor Hip Extension

Prime muscle - Gluteus Maximus.

Plan of movement - Sagittal Plane.

Synergist (assisted muscles) - Hamstring.

Stabilizer muscles - Erector spinae.

Movement - Hip extension.

Force - Push

Mechanic type- Compound

Execution:

1) Take a table position-knee on the floor with shoulder width distance,leaning on your forearms with upper arms vertical and the back slightly arch. Raise one leg straight.

2) Raise the raised leg as high as possible, return to the starting position slowly. This is one repetition.

Cautions / Guidelines:

1) For advance/regular exerciser do not rest raised leg once you start the exercise.

2) To increase the exercise intensity, tie ankle weights.



Name of the exercise - Exercise Ball Squat

Prime muscle - Gluteus maximus and Quadriceps.

Plan of movement - Sagittal plane.

Synergist (assisted muscles) - Adductor ,Soleus.

Stabilizer muscles - Hamstring,Gastrocnemius ,Erector Spinae ,Rectus Abdominis ,Obliques.

Movement - Knee and Hip extension.

Force - Push

Mechanic type- Compound

Execution:

1) Stand facing away from a wall,place the exercise ball against the wall at lower back height.place your feet shoulder width apart (1 foot) with toes pointing outward(45 degree).

2) Reclining into the ball, lower your body until your knees are flexed at 90 degree angle. Hold this position for 2-

3) seconds, then slowly return to the starting position. This is one repetition.

Cautions/Guidelines:

1) Your knees should not be out past your toes throughout the exercise.

2) Keep your head up and straight.

3) Same exercise can be performed with one leg,

4) You can hold the dumbbells to add resistance.



Name of the exercise - HIP / Glute Bridge

Prime muscle - Gluteus maximus.

Plan of movement - Sagittal plane.

Synergist (assisted muscles) - Hamstring.

Stabilizer muscles - Erector spinae , Gastrocnemius.

Movement - Hip extension.

Force - Push

Mechanic type- Isolation

Execution:

1) Lie supine (one back) on the floor,arms along side the body,thighs vertical,feet resting on bench/box
(1.5 to 2 feet height).

2) Raise the pelvic off the floor as high as possible, hold the positions 3-4 seconds, Slowly return to the starting position.

Caution / Guidelines:

1) For advance exerciser, keep your hip off the floor throughout exercise.

2) Keep your back straight.

3) To involve the hamstring muscle, rest your calves on the bench/box.

4) For more intensity, place your feet higher level.

Note - Visit quadriceps section for more gluteus exercises


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