Glute Exercises

Glute Ham Raises
Stiff Legged Deadlift
Good Mornings
Squats
Lunges

 

 




Glute Ham Raises
This exercise is a very innovative one that works the hamstrings and glutes
How to do:
  1. Position yourself on a Glut-Ham Chair or Roman Hyperextension Benchfacedown with the back of your ankles tucked under the foot pads.
  2. The mid part of your thighs should be resting on the rounded part of the seat.
  3. Lower your trunk until your the top of your head is pointing directly at the floor.
  4. Raise your upper body until it is approximately 45 degree above the horizontal.
  5. Relax and lower your body repeating the first part of the movement.




Stiff Legged Deadlift
This is an excellent exercise for the hamstrings, glutes and lower back when performed properly. When performed improperly, however, it can cause lower back pain and injury.
How to do:
  1. Stand with a narrow stance, legs and upper body straight.
  2. Slowly bend over until your back is parallel to the floor.
  3. Grip a barbell on the floor. Your hands should be slightly wider thanyour shoulders and your grip can either be overhand or mixed if you havea heavy weight.
  4. Inhale and hold your breath as you raise your body.
  5. When you reach an upright position, exhale and lower the weight.
  6. You may perform this exercise from a platform for greater stretch.




Good Mornings
his exercise helps strengthen and shape the muscles of the upper hamstrings, the lower back and the gluts.
How to do:
  1. Stand upright with a barbell on your shoulders. Your feet should be shoulder width apart and your hands wider to grip the balance the weight.
  2. Your knees can be slightly bent and your back should be arched slightly.
  3. Inhale, hold your breath and bend forward at the hips.
  4. When your upper body is horizontal, reverse your direction and exhale at the top of the movement.
  5. When you are at advanced stage in doing this exercise you may perform it straight legged.




Squats
This is the most popular exercise to develop the upper leg. It works the Quadriceps (thighs), the Hamstrings (back of leg) and the Gluteus Maximus (butt). The drawback to the Squat is that the main development occurs in the early part of the rise and that it never truly works the highly important vastus medialis muscle.
How to do:
  1. Get in a comfortable upright stance with your feet shoulder width apart. Your toes should be either pointed straight ahead or slightly outward, never inward or knee strain will result).
  2. Focus your vision straight ahead. Do not tilt your head backwards or raise your eyes in your head as this will disrupt your balance.
  3. Place the barbell squarely on your traps and shoulders (not the neck) and grip the bar comfortably with your hands slightly wider than your shoulders.
  4. Keeping your heels planted firmly on the floor, inhale and move your butt back and downward. Do not start by bending the knees.
  5. Continue downward, by bending the knees, but be careful not to allow your knees to move forward. This will save you stress on your knees.
  6. When the thighs reach parallel, begin exhaling and return to the starting position. There should be no sideways movement, especially in the knee or hip area.
  7. Squatting deeper than parallel to the floor will not damage your knees as many lifters believe. Knee damage is a result of raising your heels off the floor, not by lowering your butt to the floor. Be aware, however, the deeper you squat the more you call your hamstrings into play.




Lunges
Lunges are an excellent exercise to stretch and develop the Quadriceps, the Hamstrings and the Glutes as well as the muscles of the hips.
How to do:
  1. Stand upright with your feet shoulder width apart.
  2. Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward during the lowering and raising of the body.
  3. Keeping the upper body vertical, dip your lower body straight down until back knee comes close to the ground.
  4. Hold the tension in the front of your leg, then raise your body straight up and return to starting position.
  5. You may do repeated repetitions on a single leg before switching or alternate legs.