gluteals – My Health and Fitness

Front Squat

James Tindall, PhD — Tue, 13 Dec 2016 20:35:49 +0000

Approach the bar and position the barbell across your anterior deltoids. There are two ways to grasp the bar. For beginners, hold your upper arms parallel to the floor, bend your elbows, cross your forearms (the bar will be resting on your anterior deltoids and your hands will be palm down on the bar right hand over left shoulder and left hand over right shoulder). For the advanced lifter, you will grasp the bar with your hands about shoulder width apart, looking straight ahead. Relax your grip on the bar so that your palms face up and the bar rests atop your anterior deltoids. Next, force your elbows forward and up so that your upper arms are parallel to the floor. Regardless of which position you use, your elbows must remain parallel to the floor at all times or the weight will move forward and roll away from your body. This can cause severe injury.

1. Inhale and squat down until your legs are about horizontal, i.e., your upper thighs, to the floor.

2. Return to the starting point, exhale as you complete the movement.

3. Begin next repetition.

Notes: Avoid injury: you must not bend forward while squatting; keep your back perfectly straight with the weight in your heels. You can wear hard soled weight shoes or rest your heels on a block of wood to improve your balance. However, be certain not to move your knees too far forward for safe lifting.

This type of squat places primary emphasis on the quadriceps. Use a weight load about 50 to 60 percent of your back squat until you feel comfortable with this exercise.

This exercise will also work the gluteals, hamstrings, abdominals, and spinal erectors.

Machine Hip Extension

James Tindall, PhD — Tue, 13 Dec 2016 18:38:17 +0000

Grasp the handles of the machine and place one foot on the footplate. Bring your opposite leg slightly forward, with the pad halfway between the knee joint and ankle. Bend forward slightly.

1. Inhale and move your thigh to the rear until your hip is fully extended backward, i.e., hyperextened.

2. Hold the hyperextended position for 1-2 seconds and return to the starting position.

3. Exhale while you complete the movement.

Notes: This exercise works the gluteals. To a lesser extent it also works the semitendinosus, semimembranosus, and biceps femorus long head.

Lunges

James Tindall, PhD — Tue, 13 Dec 2016 18:36:56 +0000

Stand with your feet about shoulder width apart.

1. Inhale and take a long step forward, keeping your torso as upright as possible.

2. When your stepping leg contacts the floor, squat so that your shin is perpendicular to the floor and your thigh is approximately or slightly below parallel.

3. Stand back up and return to the starting position. Repeat the same motion on the other leg.

Notes: This exercise can be performed without weights, using dumbbells in your hands or, a barbell across the back of your shoulders like a squat. Instead of standing in one position, you can also perform lunges in walking fashion.

This exercise primarily works the gluteals when taking a normal or shortened step. When you take a long step forward, more emphasis is placed the hamstrings and gluteals while at the same time, stretching the upper quadriceps and hip flexors of the back leg.

This exercise requires good balance. Thus, if you are a beginner or out of shape, you should use supports to assist your balance at the beginning using only your body weight. As you become more comfortable, you can add weight to the exercise.