Tuesday, July 14, 2020
Home Key Exercises Core Unlock you weak glute

Unlock you weak glute

The gluteal muscles are one of the most important muscles of the body as they have a big role in generating power and stabilizing the body.

Strengthening the glutes and understanding the importance of these muscles can help stabilize the hip and pelvis. This can lead to less compensation in areas such as your lower back, knees and even your feet! Because of the gluteal muscles unique origin, it is also important to strengthen these muscles in multiple planes of movement.

1️⃣ π—¦π—§π—”π—‘π——π—œπ—‘π—š π—™π—œπ—₯π—˜ 𝗛𝗬𝗗π—₯𝗔𝗑𝗧𝗦:
Place a mini band around the knees and stand on one leg with the other leg bent to roughly 90 degrees. Have your hands on your hips for support. Lift the outside knee out and backwards while keeping the shin of the stabilizing leg as vertical as possible.

2️⃣ π—šπ—Ÿπ—¨π—§π—˜ 𝗕π—₯π—œπ——π—šπ—˜ π—”π—•π——π—¨π—–π—§π—œπ—’π—‘:
Lay face up with a mini band around the knees and in a standard glute bridge position. Lift the hips off the ground and allow the knees to come in towards each other. Push the knees out into the band while keeping both feet flat on the ground.

3️⃣ π—¦π—˜π—”π—§π—˜π—— π—›π—œπ—£ π—”π—•π——π—¨π—–π—§π—œπ—’π—‘:
Sit on a bench with the legs bent to roughly 90 degrees and a mini band around the knees. Sit as tall as you can and push the knees out into the band while keeping the feet flat on the ground at all times. Allow the knees to slowly come back to the starting position.

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