The majority of us are sedentary, spending our days in a chair and have lost proper function in our glute muscles. When these muscles are not functioning properly, our bodies are forced to compensate during movement and activity. This can lead to knee pain, back pain, weakness and more. In order to get them working again, we must isolate the muscle group, get it firing and then slowly reintroduce more complex movement patterns.
In the video below, we have laid out, 13 exercises to get that booty firing.
The exercises go from beginner to advanced, so progress slowly and try each movement carefully.
If you are unsure about a particular movement, then simply avoid that movement until you have someone guide you through the proper technique.
Here is a list of the exercises shown above.
- Fire Hydrant
- Fire Hydrant – Straight Leg
- Dog Pointers
- Clam Shells
- Banded Glute Bridges
- Banded Lateral Step
- Banded Fwd/Bck Walks
- Single Leg Hip Extension
- Barbell Hip Extension
- Standing Hip Extension
- KB Deadlift
- KB Swing
- Rotational Sandbag Lunge
Hopefully you found these exercises interesting and beneficial. Used properly, they can restore proper function in your hips and glutes, reduce common aches and pains and transform your body.
Give them a try and let us know how it goes! (Leave a comment)
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