The gluteus minimus and gluteus maximus are two muscles that shape our "behinds" or "bottoms". These muscles should be trained in a full body/leg workout, and not frequently trained on it's own. Strong glutes are important for jumping, running, moving laterally and rotating.
The glutes play a key role in spine alignment, and also keepng your knees and ankles aligned. The exercises I will show you are not the normal butt-building exercises your used to.
Aim to perform 20 repetitions on each exercise with 2 sets to ensure butt building results!
Glute Kickbacks
Description- This exercise can be performed in a standing position or on all fours. Hyperextend (picture above) one leg whilst balancing the rest of the body. Rememeber to squeeze the glute and hamstring and hold that position for a few seconds. Return to the starting position and repeat on the other leg.
Hip Abduction
Description- For this exercise you can use your bodyweight, a cable or a pilates/resistance band. Stand on one leg and hold onto something nearby. Laterally raise your leg (like the picture above) and hold the leg for a few seconds. Lower the leg and repeat with the opposing leg.
Find us on... Facebook-Meso Fitness, Twitter- @MesoFitness, Email- mesofitness@gmail.com
No comments:
Post a Comment