8 simple exercises to enhance the overlooked gluteal muscles

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 8 simple exercises to enhance the overlooked gluteal muscles


1. Single leg standing test.

Put up your stance and raise your hands over your head. The two palm is opposite. Lift your right foot off the ground to see if your left buttock is sagging. If sagging, the left hip muscles are not strong enough. In this way, look at the gluteal muscles on the right side.

2. Stretch the bow step.

After standing, take a big step forward with your left leg and bend your knee 90 degrees parallel to the ground, knees over your ankles, and right knees down to the ground. After holding this position for 30 seconds, swap legs.

3. Hips

The left foot stands on a step or bench, at least 10 centimeters above the ground level, and the right foot is suspended. Putting your hands on your buttocks, you can intuitively feel the strength of your buttocks and keep your body in balance. Keep your left leg upright, without bending your knees, lift the right hip directly up, and then lower the right foot below the table. The left and right legs alternate.

4. Single leg hard pull.

Stand with your legs as wide as your hips, concentrate your weight on your right leg, tighten your shoulders back, keep your back straight, then bend your torso forward, your arms straight toward the ground, your left leg back up and gradually straighten up until your left leg is in the same plane as your back.

5, three way leg raising.

Put a resistance band over the knees of your legs, place your hands on your hips to balance, concentrate on your left leg, bend your right knee and move toward your chest. After feeling the resistance of the resistance belt, restore the original position and move the right foot backward. After restoring the original position, move the right foot to the outside direction of the body. After completing a complete set of exercises, change your left leg exercises.

6. One leg squat.

After standing, the weight is concentrated on the right leg, and the left leg extends from the ground to the front of the body. Bend your right knee, squat down, keep your left leg straight and your arms straight forward until your arms are parallel to your left leg. The right foot and the force will restore the body to its original position. Repeat several times before changing the left leg to do the same thing.

7, raise your legs on the side.

The left side of the body is on the ground, putting out a side posture, with straight legs. The left forearm and elbow support the body, lifting the right leg into the air, keeping the buttocks stable, and then restoring the original posture. After repeated several times, practice on the other side.

8, single leg hip Bridge

Lie on the ground, knees bent, feet fully against the ground, arms naturally on both sides of the body. Raise your right leg up and keep it straight. The two knees are on a horizontal line. Lift the hips up through the force of the left foot until the right leg and upper body are in the same horizontal plane. Then restore the original position. Repeat several times and Practice on the other side. The above training was carried out two times a week, and each training group adhered to 2-3 groups, 12-15 times in each group. The source of this article is NetEase sports writer: editor in charge of changing treasure: Yang Shuo _NS4396

Lie on the ground, knees bent, feet fully against the ground, arms naturally on both sides of the body. Raise your right leg up and keep it straight. The two knees are on a horizontal line. Lift the hips up through the force of the left foot until the right leg and upper body are in the same horizontal plane. Then restore the original position. Repeat several times and Practice on the other side.

The above training was carried out two times a week, and each training group adhered to 2-3 groups, 12-15 times in each group.