Strengthening Of Gluteus Maximus

 Strengthening Of Gluteus Maximus

Burpee Jump-Ups

Stand straight with your arms by your sides and your feet shoulder-width apart. Squat down with your palms face down on the floor. Then kick your legs behind you and do one push-up. Come back to the squat position by pulling your legs. Stand, and jump in the air with your arms raised above your head. Repeat 10 times.

 

Bridge

Lie down comfortably on your back with your knees bent and feet hip-width apart. Now bend your knees at a 90-degree angle so that your body is raised off the ground and your body weight is balanced between your feet and the upper back and arms. Squeeze your glutes for a few seconds and come back to the ground back to the initial position. Repeat a few times.

 

Pacing on a bench with (or without) dumbbells

It is a replica of going up and down the stairs in an organised manner with or without extra weights. Place your foot on a bench with your body weight at the centre of your foot, then push your hips to stand tall and hold. Come back to the ground and repeat with the other leg. Once you are comfortable with this pattern you can also do this with dumbbells.

 

Squats with (or without) dumbbells

Stand up straight with your feet should-width apart or slightly wider. Extend your hands forward for balance and sit back and down as you sit on a chair. Let your lower back arch slightly as you go down. Hold the position for a few seconds and come back to the original position. If your back allows you can do this with some weights.

 

Lunges with (or without) dumbbells

Stand straight with your hands on your hips (or with dumbbells in hands, whichever is the case). Take a long step forward. Push up into a standing position, bringing your back foot forward. Repeat with the other leg.

 

Cable kickback

Stand up straight in front of a cable machine and bring the arm of the machine at the level of your ankle. Put one foot in the cable handle and pull it behind you with the cable, using your glute. Hold the position and return to the original position. Repeat this a couple of times before switching legs.

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