Today’s post is about the Glutes, Gluteus Maximus that is. The most superficial of the 3 gluteus muscles, it gives the backside it’s nice, rounded shape and assists in so many sports, as well as daily activities (such as sitting, standing, climbing stairs, etc...).
Take a few minutes and give your glutes some special attention. One of the best glute exercises around is the supine hip extension, or hip bridge.
Here's how to do it:
Lie on your back, feet on the floor, knees bent at 90 degrees. Keeping your spine frozen in neutral (no movement in the lumbar spine) pull your belly button into your back (see "A" post!) and push into your heels, raising your hips as high as you can. (There should be a straight line running from your shoulder through your hips to your knees). Slowly lower down, reaching your tailbone to the floor. Repeat 20x.
Place your feel on a high step or plyo box, or resistaball. Try single leg hip extension with the other leg in the air, place both feet on a medicine ball, (or try single leg on a medicine ball); try it with the feet in TRX straps.
BRILLIANT. EASY. BESPOKE.