Stretching Of Glutes

stretching glutes

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the floor with one leg stretched out and the other leg bent with your foot on the floor and moving from the outer side of your leg stretched. Press on the outer side of your knee bent with your opposite elbow. This exercise mainly stretches the muscles of the gluteus maximus and the lateral rotator group (piriformis, gemellus superior, obturator internus, gemellus inferior, quadratus femoris and obturator externus).

Variant

It’s possible to press on your knee with your 2 hands.

lateral rotator group muscles hip

stretching glutes variant

Share this article if you think it can help someone you know. Thank you.

-Steph

Seated Machine Hip Abductions

seated machine hip abductions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

seated machine hip abductions

Sitting on the machine :

  • Force your legs apart as far as possible

When the machine’s seat is inclined, it’s gluteus medius that works. When the machine’s seat is slightly inclined or vertical, it’s the upper part of the gluteus maximus that works. The ideal is to vary the torso’s inclinaison in the same set.

Example

10 reps with your back glued on the machine’s seat and 10 reps with your torso leaning forward.

seated machine hip abductions variations torso forward

This exercise is excellent for women because it tone the upper part of the hip. It gives the buttocks a rounded appearance, making the waist look slimmer.

Share this article if you think it can help someone you know. Thank you.

-Steph

Floor Hip Abductions

foor hip abductions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lie on your side with your head and shoulders on line :

  • Raise your leg to an angle of 70 degrees (at the most off the floor, always keeping you knee extended).

 

  • Back to the starting position

 

gluteal muscles iseertions

This exercise works gluteus medius and gluteus maximus, It’s possible to make this movement with a large amplitude or a small amplitude. You can do an isometric contraction holding the position for a few seconds at the end of abduction.

gluteal gluteus meduis maximus

You can raise your leg slightly forward or slightly backward or vertically.

foor hip abductions leg vertically backward forward

To increase the difficulty, you can use a resistance band or strap a soft weight around you ankles or use a low pulley.

Share this article if you think it can help someone you know. Thank you.

-Steph

Standing Machine Hip Abduction

standing machine hip abduction gluteus medius

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing on the machine on one leg. The outer side of the other leg is gluted to the pad below the knee joint (close to your ankle) :

  • Raise the leg as high as possible and slowly return to the starting position by controlling the movement.

Attention

standing machine hip abduction gluteus minimus

Abduction is limited because the femur’s neck is quickly bumping on the edge of the cotyloid cavity.

This exercise works gluteus medius and gluteus maximus. For best results, it’s advisable to work with high reps.

Share this article if you think it can help someone you know. Thank you.

-Steph

Stretching Of Gluteus Maximus And Hamstrings

stretching gluteus maximus hamstrings

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lie on your back with your legs stretched out on the floor :

  • Bring gently to your torso one leg with the knee flexed. This is help relax hamstrings with the help of your hands.

  • Maintain this position by breathing slowly and trying to really feel the stretching of the gluteus maximus muscle.

  • Back to the starting position and change of leg.

Variant

stretching gluteus maximus hamstrings

It’s possible to make this movement by bringing back to your torso a leg with the knee in extension. The stretching will be more intense on hamstrings and less on gluteus maximus. For some people, the tension of hamstrings will limit the flexion of the hip.

Share this article if you think it can help someone you know.

-Steph

Bridge

bridge anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

bridge anatomy

Lie on your back with your hands flat on the floor. Your arms along your body with your knees bent :

  • Inhale and lift your buttocks from the floor by pushing hard on your feet

  • Maintain the position 2 seconds and go down your pelvis without touching the floor.

  • Exhale and start again.

This exercise mainly works hamstrings and gluteus maximus.

This movement is to be done with sets of high reps because the goal is to feel the contraction at the end of every repetition.

Note

Easy and effective, this exercise is very popular in aerobics classes.

Variant

Bench bridge :

bench bridge anatomy

Lie on your back with your hands flat on the floor. Your arms along your body with your thighs vertical and your feet on the bench :

  • Inhale and lift your buttocks from the floor by pushing hard on your feet

  • Maintain the position 2 seconds and go down your pelvis without touching the floor.

  • Exhale and start again.

This exercise works gluteus maximus and especially hamstrings because hamstrings works more here than bridge on the floor.

This movement is to be done slowly, the main thing is to feel the muscles contraction. Sets of 10 to 15 reps give better results.

With calves on the bench, you’ll work even more intensely your harmstings with gastrocnemius muscles.

You can also do this movement with a small amplitude without touch your buttocks on the floor and looking for the burning sensation.

Share this article if you thing it can help someone you know. Thank you.

-Steph

Floor Hip Extensions

floor hip extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Kneeling on one leg and the other under the torso. You’re resting on your elbows or on your hands and your arms outstretched :

  • Tuck your opposite leg under your chest

  • Move your tucked leg to the rear until your hip is fully extended.

floor hip extension

This exercise performed :

  • Outstretched leg works hamstring and gluteus maximus

  • Flexed leg works gluteus maximus in a less intense way

floor hip extension flex knee

This movement can be worked with a large amplitude or a small amplitude in the last part of the extension. You can maintain a contraction 1-2 seconds at the end of the movement.

For more intensity, it’s possible to use soft weights your ankles. The ease of execution and effectiveness of this exercise.

This exercise is very easy to perform and gives good results. It has become very popular and is often use in aerobics classes.

floor hip extension

Share this article if you think it can help someone you know. Thank you.

-Steph