Workout Wednesday

The glutes are important muscles of the hips. They set the foundation for proper pelvic alignment and they promote the key movements of hip extension and external rotation. To get the most out of your glute workouts, be sure to include double-leg, single-leg and power movements to your routine.

— Sabrena Jo, ACE-Certified Personal Trainer

Glute-building Exercise #2

Weight Bench Hip Extension

Place your upper back on a weight bench and place a barbell on top of your hips. *Avoid positioning barbell directly on hip bone. Start with a light weight and progress load by 5 – 10 lbs. as you gain strength. *To modify, start with body weight only and gradually add weight. Ground both feet solidly into the floor, push up through heels, and extend hips upward to lift the bar. Stop when your hips reach full extension. *Avoid arching your low back. Squeeze your buttocks (gluteal complex), pause for 2 seconds, and slowly lower your hips to the floor.

Perform 10 – 15 repetitions

 

 

 

 

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About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Core Strengthening Exercises, Injury Prevention, Inspiration and tagged , , . Bookmark the permalink.

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