On day 1 (of 5 this week) we'll look an exercise combination a lot of you have probably seen or performed made up of 2 separate exercises, but easily interchange into each other.
EXERCISE #1 - BAND SIDE STEP
The Band Side Steps hits the glute medius muscle which is located on the side of the hip so that's where you should feel this bad boy.
For any low level glute exercise like this (and the one to follow) it is imperative that you feel the muscle you're trying to training doing the work.
Some tips to ensure that for this exercise include:
- Keep your knees not fully locked but pretty close to, limit your knee bend
- Also keep your hips tall, don't let your bum point out behind you
- Start your feet somewhere around hip width apart, take your working foot wider then your starting position and when you bring your trail leg across to complete the rep, put it down at the same width you started with.
- Make your reps not super slow but at least controlled with constant tension applied to the working muscle (GM)
- Once you feel the specific muscle working, then start counting "working" reps
- Do not use a band tension so tight or strong that it doesn't allow for all of the above steps to be completed and a lighter/weaker band is better for these exercises.
There is a similar variation to this exercise called Mini Band Side Steps that uses a much shorter pilates type band that fits around your knees or ankles - use whichever variation./band you have available, no stress.
EXERCISE #1.1 - MINI BAND SIDE STEPS
EXERCISE #2 - BAND MONSTER WALKS
This exercise will also hit the glute medius region bt also a little more and a little bit differently.
The forwards and then backwards motion will result in some resisted hip extension as well so now your also hitting the glute maximus, the biggest glute muscle of them all.
The same tips from above apply for this exercise well.
Again there is a mini band variation and again use whatever band/variation you have available.
EXERCISE 2.1 = MINI BAND MONSTER WALKS
Your job for today and tomorrow is to give these 2 exercises test run and see how hard you can fire up those glutes with just these 2 exercises alone.
Let me know how you go or if you need any more tips and I'll be back tomorrow.
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