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.
The Ultimate Hip Stretch and Mobility Drill PSOAS SOLUTION
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. There's a reason why some of the biggest musclesin the body are some of the most important. Today we're going to talk about the role ofthe psoas, and not only why it's so important, but what you can do to make sure that yoursis adequately flexible, and at the same time working on that hip as well. All of this is going to be extremely importantfor how you function in the gym or out on the field if you're an athlete. Your hips need to be mobile. I say it allthe time. If you want to look like an athlete,
you've got to train like an athlete. Today I want to show you exactly how to mobilizethat hip and work on that psoas so that your lower body is functioning the way we needit to. We'll start by taking a look on the skeletonexactly what the role of this muscle is and why you need to start focusing on it. Alright, so let's take a quick upclose lookat the psoas muscle so you understand why it's so important that we focus on it becauseit is big. It covers a lot of ground. And it has a couple of very major functions.You can see that it runs from here all the
way down to the top of our femur. And what it does is it primarily will makeour hip flex, ok. We'll lift our leg up into hip flexion. But that's not all. It attaches to all of these lumbar vertebraehere and into our thoracic spine so that you see, as I spin this around, it comes rightup here. And it literally, like I said, attaches tothe vertebrae. Well, by attaching to the vertebrae, if we were to leave our leg fixed and contractfrom the top down, you know, pull from here, we're going to geta lateral bending of the spine in one direction.
So you can see if there's an asymmetricaltightness between right side and left side of our psoas here, it's going to cause a compressionon one side of the spine versus the other. If they're equally tight and they're pullingdown and you're actually getting a compression on the spine and the discs themselves whichcan cause problems and that's why people get back pain when theydo their ab work, if they have tight hip flexors. So, there's a way that we can actually stretchthis big muscle out and improve the mobility of the hips at thesame time, and that's what I'm going to show you right now.
Alright, so if we're going to stretch outthis muscle, then we have to go back to the functions I just showed you on the skeleton. You know you need to get your hip into extensionbecause this is a powerful hip flexor, and we also want to get some lateral trunk bendingbecause as I showed you, if we allow one side of our psoas to work,it's going to pull ourselves down on the right hand side, pull us down into lateral flexionof the spine. So, if we can get lateral bending of the spinein addition to hip extension, then we've got a good stretch for the psoas.
A lot of people forget that secondary componentbecause they think of it just from the bottom up as opposed to the function of it TopDown. So, we can go to the Smith machine, and Ilove the Smith machine for this very purpose because it allows us to quickly move this,essentially our bar will be our dowel about where we want this to be to help usdo Hurdle Unders or Hurdle Overs or a lot of other variations of hurdles which are greatfor hip mobility. So, we'll take a hip mobility drill here,but we'll add a component of static stretch to make sure that we can get both the flexibilityand the mobility of the hip addressed at one
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.