gluteus maximus – My Health and Fitness

Seated Machine Hip Abductions

James Tindall, PhD — Tue, 13 Dec 2016 21:01:54 +0000

Approach and sit in an abductor machine.

1. Slowly force your legs apart as far and comfortably as possible.

2. Relax your muscles and return to the starting position and repeat the next repetition.

Notes: Different positions on the machine place emphasis on different muscles. For example, if the seat is inclined, you will work the gluteus medius. If the seat is upright, you will work the gluteus maximus. Vary the inclination of your torso in each set by bending at the waist.

This exercise will increase muscle tone in the upper hip, rounds the buttocks and makes your waist look slimmer.

Barbell Split Squat

James Tindall, PhD — Tue, 13 Dec 2016 20:27:50 +0000

1. To begin, position barbell on back of shoulders and grasp barbell to sides. Stand with feet far apart; one foot forward and other foot behind.

2. Inhale then, squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor.

3. Return to original standing position, exhaling while doing so, by extending hip and knee of forward leg. Repeat for subsequent reps and then, continue with opposite leg.

Note
Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement, but front foot must remain flat on floor.

Keep torso upright during squat; flexible hip flexors are important. With feet further apart: Gluteus Maximus is emphasized, quadriceps are less emphasized.

Cable Hip Abductions

James Tindall, PhD — Tue, 13 Dec 2016 18:31:25 +0000

Attach a low pulley using a cuff strap your ankle.

1. Grasp the edge or frame support of the machine with your opposite hand to stabilize your body.

2. Raise your leg laterally, i.e., outward, as far as you can.

3. Lower your leg to the starting position for the next repetition.

Notes: This exercise primarily works the gluteus maximus, the deeper gluteus minimus, and the tensor fascia latae muscles.

Cable Back Kicks

James Tindall, PhD — Tue, 13 Dec 2016 18:29:57 +0000

Attach a cuff to the end of the cable running through the low pulley. Fasten the cuff around your ankle. Stand in front of the weight stack and grasp the machine frame for support.

1. Tilt your pelvis forward and raise your leg backward as high as you can.

2. Lower your leg to the starting position and begin next repetition.

Notes: The extension of your hip is limited by the stress put on iliofemoral ligament. Women tend to be a little more flexible than men and can raise the leg further. This exercise will help develop a shapelier leg while increasing muscle to of the gluteals.

This exercise primarily works the gluteus maximus, and to a lesser extent, the hamstrings, but not the biceps femoris short head.