To get a better workout for your butt, hips,thighs, and hamstrings, you can do elevated lunges like I'm doing here.But to get yourself set up to do elevated lunges, you need to start offwith your feet about one and a half to two foot lengths behind the box orthe platform you're using to do the elevated lunges on. Once you are in the starting position, getyour dumbbells and do elevated lunges like this. As you're doing lunges,make sure you keep your head up and look straight ahead. Although this exerciseis called a lunge, you
don't want to lunge forward as you squat down.You want to squat straight up and straight down by keeping your kneesbehind your toes. So, do not let the knee of the elevated leg glide over yourtoes. You want to squat down as far as you can untilthe knee of the leg that's not elevated touches the floor. Make sureyou come down slow enough so your knee only touches the floor. Don't come downso fast that you bang or hurt your knee on the floor. Make sure you do thisexercise on both legs. You want to keep your heels flat on the platformor box at all times while
doing this exercise. If you can't keep yourheels flat, use a lower platform or do regular lunges instead of elevatedlunges. If you want to get an even better butt workoutdoing elevated lunges, focus more on pushing through your heels by curlingup your toes slightly. Another thing you can do for a better buttworkout doing elevated lunges is to pause at the bottom for two to three secondsbefore squatting back up. One more option for getting a better buttworkout is to do elevated lunges on a higher platform. Instead of doing yourelevated lunges on a fiveinch
step, for example, you can better butt workoutdoing elevated lunges on higher five to teninch step or platform.
Glute Medius The Weakest Muscle in Your Lower Body
What's up, guysé Jeff Cavaliere, ATHLEANX . I'm going to show you today how to addressthe most underdeveloped, weakest muscle in your lower body, bar none. By doing so, we're going to help to improveyour big lifts. Like the squats, dead lifts, and certainlyany single leg activity because the muscle group that we're talking about here todayis the glute medius. Unless you're having a concerted effort inyour programming to train this muscle, you're
probably not doing it and you're leaving yourselfexposed to a lot of other damage down the kinetic chain. Most of that in the knees because we knowthat if you have weakness and instability up at the hips it's going to affect the positionof the knees and that most often will result in too much torque, and pain, and injury inthe knee. So what we can do for the glute medius is,we can do this in a lot of different ways. The first way to do it is to get up here againstthe wall, okayé Lift up your leg here.
This is not the leg we're actually workingbecause in order to get the glute medius, what we want to be able to do is abduct thehip straight out to the side. Now, when we do a closed chain it looks alittle different than it would traditionally as people know as abduction of the hip. This way. Straight out to the side. Well, when we do with our foot fixed on theground and you drop the hip out to the side, you're actually squeezing in.
you can see if I kept it going it's not differentwith the hip ending up out here on the outside of my body. So you will just allow yourself to get lazy. Drop down to the side. Allow your hips to drop down in this direction. The only thing that can actually bring themback up now if you do this right is the contraction right here of the glute medius, leaving itstraight across. Sideways.
You should feel it tightening right here inthe hip. Right in the butt. You come straight across and you try to liftyour hips up even a little bit more at an angle this way. You feel the squeeze, you let it drop andget lazy. Feel the squeeze, let it drop and get lazy. If you can't do 20 of these in a really slow,contracted way, squeezing every single time without the burn becoming something you can'teven tolerate, then you really, really have
weak hips. Even doing exercises like the squat when you'rebeing told to keep your knees out as you go down is going to become very difficult foryou and is going to be somewhat problematic when you try to keep your knees healthy whenyou're doing squats. But you guys know that there's different levelsfor different people. We can make this more difficult by addingsome resistance. So if we find that our athletes are strongenough in the bodyweight version then we add the ball.
The Forgotten Core Exercises NOT ABS
What's up guysé Jeff Cavaliere, ATHLEANX.COM. The other day we did a tutorial where we talkedabout how a bad back can truly undermine your training. Unless you are training it the right way. And I did refer to, at one point in the tutorial,the value of having a strong Core and not just the Core that you might define as theCore. Right, we're not just talking about the Absand the Obliques but we've got to consider everything from the hips up into the shoulders,
if we want to really factor in everythingwe need to, to get stronger and prevent low back pain from recurring in our workouts. Well I think one of the most overlooked andforgotten Core muscles, if we're going to do that, is the Glute Medius, which is a muscle here that lies in the hipsunderneath the bigger Gluteus Maximus that we all know and are familiar with and this muscle here is incredibly importantwhen it comes to providing the stability of our Pelvis that we need to have not only astronger Core,
but to not shift the brunt of the responsibilityup to the low back which is what eventually will lead to those back pain and back degenerations. So, what do we do for ité Well first of all,the Glute Medius it's function is to stabilize the Pelvis, as I said and we're stabilizingfrom the bottom up. And if we look at it, every time we lift aleg up, so if I were to lift up my left leg here, my Pelvis wants to fall to that side, because we don't have that dual support anymorefrom below. So it just wants to fall in the direction of the lifted leg.
Well think about how many times a day youlift your leg. Every single time you take a step. Or if you're going to run, now you're addingthe impact of running on top of that. But you have to be able to keep a stable Pelvisand we do that with our Glute Medius on the opposite side, the grounded leg. So we want to be able to keep a Pelvis that'slevel, even when we lift our leg off of the ground. And when we have a real weakness of the GluteMedius we start to get this dropping here,
even every so slight, that will lead to a breakdown and a shiftingof that responsibility up the chain. There are some things we can do about thisand it's actually pretty simple because we can start with just very easy Bodyweight versionof this, and we don't need a lot of space, we don'tneed a lot of time and what's good about it is, as I'm going to address in just a second, you can do this multiple times throughoutthe day. You know without trying to add to your overall training time or volume. If you'realready short on time.
All you have to do is position yourself nextto something stable, so pretend there's a wall over here, you stand on your oppositeleg, and now you allow yourself to just drop inthe direction that it wants to if you stop letting your Glute Medius do the work. You would get this hip drop out to the sidelike I talked about. The drill here, the exercise is to just tocontract your way back to a level Pelvis, ok. If you want to exaggerate, you can go evena little bit higher but you'll feel that all