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Skis, Strains and Sprains » Blog Archive » Kick Some Butt: Gluteal Exercises
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The gluteal muscles (buttocks) are one of the most important areas of muscle that often gets overlooked.  They consist of the gluteus maximus, gluteus medius, and the gluteus minimus.  These muscles help with movement of the hip and thigh, specifically extension and stabilization.  Glut exercises can be very beneficial in addition to normal workouts since many workouts do not target the gluts.  Here are a few glut exercises that can be added to any workout 3-4 times a week.  In order to increase the intensity, add another set or add reps to 2×12 starting recommendation.

 

Exercises:

1) Start on hands and knees.  Extend one leg to the side and bend knee to 90°.  Raise knee and leg up to 90° to the “fire hydrant: position.  Switch legs and repeat 2×12.

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2) Start on hands and knees.  Extend one leg straight back.  Hold 1 inch above the ground.  Slowly raise and lower leg 1 foot.  Do not raise the leg higher than the straight line across the back.  Switch legs and repeat 2×12.

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DSCN13173) Start on hands and knees.  Extend one leg to the side on a 45° angle.  Keep foot parallel and raise leg up and down 1 foot.  Switch legs and repeat 2×12.

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4) Start on hands and knees.  Extend one leg straight out in a line with the spine.  Bend leg at the knee (like a door hinge) then straighten leg back out.  Switch legs and repeat 2×12.

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5) Start on hands and knees.  Raise one leg into the fire hydrant position and extend leg up and out towards the corner of the ceiling.  Return leg to starting fire hydrant position and repeat.  Switch legs and repeat 2×12.

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6) Start on hands and knees.  Extend leg straight to side at a 90° angle.  Raise straight leg up and down while keeping foot parallel to the floor. Switch legs and repeat 2×12.

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7) Start on hands and knees.  Bring one knee to chest and kick leg straight back into full extension.  Keeping the straight line of the spine while kicking back.  Switch legs and repeat 2×12.

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8) Start on hands and knees.  Extend leg straight to side at a 90° angle.  Raise leg up into the “fire hydrant” position.  Kick the leg out remaining in a 90° angle.  The leg should only move at the knee like a door on a hinge.  Move the leg from “fire hydrant” to straight leg.  Switch legs and repeat 2×12.

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One Response to “Kick Some Butt: Gluteal Exercises”

  1. David Fyhrie Says:

    Are you the only one working in that gym? The folks in the background are just looking around for the elf that is watching them.