Glute Exercises Rehab

Resistance Band Glute Exercises Crab Walk Ep49

In this tutorial, I'm going to show you oneof my favourite resistance band exercises to target your glutes, those butt muscles. In a previous tutorial I showed you a resistanceband glute drill you can use in a bridge position to teach your body how to engage glute maxand glute med. As a progression from that exercise, todayI want to show you one of my favourite exercises to build strength in the glute muscles ina more functional weight bearing position. The resistance band crab walk exercise isgreat for strengthening external rotation and abduction of the hip, movements the glutemuscles are largely responsible. As you step

sideways, the band wants to pull your kneestogether into internal rotation and adduction at the hip. Your job is to resist this! Start standing with your feet hip width apart,with the band around your lower thighs, just above the knees. In this position, you shouldhave slightly flexed knees. Keep your back straight and sit back a little into an everso slightly crouched position. You should aim to keep your torso still asyou step sideways against the resistance of the band. I like to give the cue of imaginingyou're holding a tray of drinks! Place the lead foot on the ground, and followwith the trail leg. These sideways steps should

be slow, wide and deliberate. Make sure you don't drag the training footon the floor. It's a distinct ‘pick up and place', while the band wants to snapthe legs back together. Fight this! Start with 30 seconds of slow side steppingin one direction, followed immediately by 30 seconds in the other. Rest and repeat 23times. After the second set, your glutes should befeeling worked! You can progress this exercise by placingthe band lower down the leg, towards the ankle, essentially making the lever arm from thehip longer. However, as you do, make sure

you maintain the focus on keeping the kneesapart. Let me know how you get on with the resistanceband crab walk. It's one of my favourites. Tell me how you find it, in the comments. Speak to you soon. Bye now!.

Butt Exercises Gluteus Maximus Ask Jo

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!.

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