The research backed glute exercises.... - Hip thrusts - Single leg dead lift - Split squat - Side-lying hip abduction The glutes are the biggest muscle group in the body made up of the large gluteal muscles and the smaller piriformis. A strong butt not only looks awesome but also helps creates pelvic stability which in turn helps prevent problems such as runner's knee, shin splints and various other lower body strains. Here are some of the key exercises from research studies that involve high glute activation! - Hip thrusts. Definitely a favorite of my clients and myself, I think due to how quickly progress can be seen in just a few weeks. First, position the shoulders onto a raised surface such as a bench or plyo box and rest the feet flat on the ground. Place a barbell onto the hips and elevate the hips into a bridge position and then lower again. I recommend placing a foam pad on the hips to make this exercise a bit more comfortable! - Single leg dead lift or split squat. Both fantastic exercises that reduce the load on the spine that would occur during a heavy bilateral squat. However, just because there is less weight doesn't mean they are any less exhausting and I would keep these near the beginning of a workout. Check your form before having a go at these with weight. - Side-lying hip abduction (resistance band). Often used in rehabilitation, this exercise hits the glute medius very effectively without involving hip flexors. As it can be done without any equipment it is such an easy exercise to perform, so don't leave it out of your workout! Ryan Fearn: Personal trainer Canterbury References https://www.ncbi.nlm.nih.gov/pubmed/26214739 https://www.ncbi.nlm.nih.gov/pubmed/22007858 https://www.ncbi.nlm.nih.gov/pubmed/22034614 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/
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Canterbury Strength Weightlifting Club
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