CRYSTAL STEIN FOR “SELF” delivers several sets of moves sesigned to strengthen glutes. She is identified by that source as an American College of Sports Medicine Fitness Specialist and Equinox NYC trainer. All three articles were from SELF, one appeared in MyFitnessPal, and were written by Bari Lieberman. The first set is likely the easiest and safest for beginners and those of us without excellent balance. The other sets are advanced and should be approached with caution if the moves are not those you safely have performed in previous exercises.
“50 Shades of Glutes: Table Exercises”. This first set utilizes a table such that persons with stability issues may not find them as difficult as exercises incorporating significant free-standing movement. Some are exercises that can be performed without table support, so if you need the table initially, as you gain strength and balance they could eventually be done without it and continue to be challenging. As you become comfortable with the moves using a full hand to steady yourself, if needed, try to use the table for less and less support. Progress to touching the table only with the fingertips, then one finger; and then try it hands free! Obviously you cannot do the bent-over leg extension or hamstring curl without a table.
- Table Hamstring Curl
- Curtsy kick
- Narrow plie’
- Narrow squat with foot raised
- Bent-over leg extension
- Wide plie’
- Quarter kick squat
- Assisted disco reach
- Quad stretch
- Figure 4 stretch
Check out these other exercise sets too. There’s no rule that you must do the ENTIRE WORKOUT demonstrated by a trainer who has not personally evaluated you. Even then, if the moves of any exercise recommended specifically for you cannot be accomplished with good form, you probably won’t get the benefit and will risk injury doing it with bad form. As strength, balance, and flexibility improve with other exercise work you can go back and attempt those that were initially too difficult, and possibly surprise yourself with the progress you’ve made! So look these over for one or two you can do.
“5 Medicine Ball Moves for the Ultimate Strong Body”: complex strength exercises for lower and upper body requiring a bit of cardiovascular effort. Most of the exercises incorporate a good deal of movement that will test your balance and provide some stability work too; they are advanced and not the best for beginners. The “bridge” exercise is safest; you can perform it without the ball if initially too difficult.
- Lunge drop
- Bridge with medicine ball squeeze
- The “Lionel Messi”
- Three point star
- Walking lunge, twist and slam
“These 5 At-Home Butt Exercises Help Prevent Knee Pain”. Strong hips help to prevent side-to-side movement during running that can take a toll on knees. Like the second set (above), any incorporating movement will require stability and are advanced. People WITH KNEE PAIN should receive strength exercises from a physical therapist that are deemed safe for them. The “bridge” exercise in this set is safest.
- Rainbow down dog
- Figure 4 bridge
- Clams with raised toes
- Crab extension
- Ice skate
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity.
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