Amanda Biskのインスタグラム(amandabisk) - 2月22日 14時49分

GLUTE MAXIMUS, MEDIUS & MINIMUS ACTIVATION ⚡️⚡️⚡️ Here’s a breakdown of your 3 glute muscles (yep. You have 3!)...What they do and how you activate them to make sure you’re building your glutes evenly. Our biggest problem is usually over training glute max and forgetting glute med & min, which causes all sorts of issues! (Bad knees, tight quads, lower back pain etc) ?
?? 2 Rounds (20reps of each exercise)
1. GLUTE MAXIMUS
Primary Function: hip extension (eg. When you stand from a chair)
Exercises:
SQUAT - focus on squeezing your bottom & opening the hips at the top.
LYING BRIDGE - pull your belly button in at the top to prevent over activating lower back muscles (which will switch off glute max ??‍♀️)
2. GLUTEUS MEDIUS
Primary function: Hip abduction (like jumping your feet out in a jumping jack) & hip external rotation (turning your toes out like a ballerina)
Exercises:
HIP HIKES - stand through your heel and hitch opposite hip up (try not to lift the knee too high as this will over activate hip flexors)
SEE SAW - make sure your weight is in your heels and you lift chest up through the middle.
3. GLUTEUS MINIMUS
Primary function: Hip abduction (like glute medius) & hip internal rotation (pigeon toe action)
Exercises:
SIDE LYING LEG LIFTS (toe Ponting down) - only lift as high as you can keeping hips completely still (don’t let them roll back)
SIDE PLANK HIP ABDUCTION - keep your neck long, pull your bottom shoulder away from your ear & press forearm into the ground
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Try this routine before your workout or run! ??‍♀️??‍♀️ keep consistent & over a few weeks you will notice the difference in your whole body movement! ...even if you do 1 round ? Enjoy!
ab♥️x
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Music: Gecko (Overdrive) - Oliver Heldens x Becky Hill

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