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.
Amanda Latona Shows How She Gets Those Glutes Bodybuilding
Hey, everyone atBodybuilding . My name is Amanda Latona. I am the 2009 Flex Bikini ModelSearch championships winner. I am a Team BSN sponsoredathlete and an IFBB Bikini Pro, as well as a Muscle Fitness Hers cover model. I am here today going to showyou a pro bikini glute training workout so you, too, can havesculpted bikini glutes
like a pro. If you're a beginner atexercising, don't worry, don't be freaked out, I'm gonna walkyou right through everything. Start light. You know, you don't have to dothe heavy rep range or the heavy weights like I do, or don'tstart with all of the exercises. Say, choose threeinstead of five.
Although I train every body partonce a week, I actually train glutes twice a week. I do it once on a Monday whenI'm strong, I'm fresh, and I do it again on a Friday. I mean, who doesn't wanta great butt, righté Yeah. Butts are back.
Okay, guys. Here we are on the leg press. Today I'm choosing to do myfavorite positioning, which is feet together. It allows me to lift heavier,get a little more strength behind me, and also shapes theouter sleeves, which is a very nice look to have. We're gonna start heavy on this,so choose a weight that can
allow you to do 10 to 12 reps. If you need a spotter, get one. Safety is first, guys. Gotta keep it safe. So what you want to do isyou don't want to start down here.' cause you never want to haveyour knees going over your toes. I like to do rightin the middle.
Remember, the higher you go up,the more emphasis you get on the glutes, which is why we're here. Okay, here we go. Also, when you're doing this,remember to press through your heels. Whenever you press through yourheels, basically, I like to be able to lift my toes up, 'causethat's how I know that I'm definitely gettinghittingthe glutes.