Are you planning on going twerking this weekendéDo you want those booty muscles strongeré This tutorial's for you. Hey everybody it's Jo. I'm going to show you some simple strengthening exercises to get those gluteus maximus musclesstronger. Let's get started. The first exercise is going to be a simple squat. Squats arevery important in the fact that you need proper technique. A lot of people when they squatdown they bring their knees way in front of their toes, and all their weight is shiftedto their knees instead of these gluteus maximus muscles which are nice and strong. So to makethem stronger, for a squat you want to spread your feet out about shoulder width apart.Keep your feet nice and flat on the ground,
keeping the weight shift equal on the frontand the back, and stick the booty back and bring your chest forward. So your knees arealways staying behind your toes. You can use your arms as balancers if you need to. Youcan go down just a little bit for a mini squat or you can go way down into a deep squat andcome back up. You can start with just ten or fifteen, do two to three sets of those.If that is easy, then you can do a one legged squat. Now for me, I might have to hold ontothe couch a little bit for balance because you want to keep the same technique. So ifyour squatting down and your knee is going way over your toes, then you don't want todo it that way because that is going to damage
the knee. So same thing, try to keep yourfoot flat, keep your knee behind your toes, and stick your booty back. So your going backthis way, almost like your going into a runner's position, and then coming back up. Try andkeep it smooth. If your all over the place, or if your dropping down quick and tryingto come back up, your probably not ready for a single leg squat. But if you can go down,and come up, and maybe just use a little bit of balance to start off with, then try toget to about ten to fifteen with two or three sets. The next one is just going to be a lunge.Same thing with the lunges, you want to have proper technique. If you're bringing yourknee way in front of your toes, if you're
coming down wiggling, then your going to endup damaging something. Keep your front foot forward, and keep your back foot forward too.So not turned out, but going forward. Now for me, I like to do the lunge going straightdown. Bringing this knee down in the back so that knee doesn't go down in front of thetoes. If that's too deep for you, you can always put a book or something there as atarget, so you won't go down as far. But try not to go this way, go straight down keepingyour upper body in a vertical position. For this one, go ahead and get in to what we callquadruped or all fours. You want to make sure that your shoulders and your hands are directlyin alignment. So you don't want to be way
out here or and you don't want to be way underhere. You want to be fairly straight up and down. Now to get the gluteus maximus, youcan do two different ways. You can either bring your leg straight out, and come up.Try not to arch your back, you want it to be nice and straight. You can do 1015 ofthose, and then bend your knee, and lift your foot towards the ceiling, so you can isolateout that muscle. So again 1015, 23 sets. And the last one is going to be down on yourback. Basically, it's a bridge, but on one leg. So stick one leg out, and lift up. Ifyou can, hold it for about 23 seconds, and slowly come back down. You probably saw myleg shaking a little bit, your leg will probably
shake a little bit, but if you can, hold itfor a little bit, and don't just plop back down. Bring it nice and controlled comingback down. Those were some booty burning strengthening exercises to get the gluteus maximus stronger.If you have any questions, leave them in the comments sections, and if you would like tocheck out some other tutorials, go to askjo . Don't forget to follow me on Facebook andTwitter. Remember, be safe, have fun, watch my fanny Bailey, and I hope you feel bettersoon!.
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.