Your gluteus maximus, or glutes, are powerful muscles located on the back of your pelvis which are responsible for extending your hip. Your glutes are very important in many athletic activities such as running, sprinting and jumping. Strengthening your glutes, along with specific jumping training, can help you jump higher. There are a variety of exercises you can perform to strengthen your glutes.
Lying Hip Bridges
Lie on your back with your legs bent and your feet flat on the floor. Place your feet as close to your butt as possible. Your arms should be resting on the floor by your sides. Push down through your heels and lift your hips up towards the ceiling. Contract your glutes as hard as you can and hold this position for two to three seconds before returning to the floor and repeating. To make this exercise harder, you can perform the same movement and then extend one leg out straight or, alternatively, hold a weight across your hips.
Stiff Legged Dead Lifts
Working your glutes, hamstrings and lower back together, stiff legged dead lifts are an effective exercise. Stand with your feet shoulder-width apart and holding a barbell at hip-level using an overhand grip. Keeping your knees slightly bent but rigid, push your butt back and lean forward from the hips to lower the barbell to below your knees. Make sure your lower back doesn't round out. Pause in the most stretched position you can comfortably manage for one to two seconds before pushing your hips forward and returning to the starting position.
Reverse Lunges off of a Step
Stand on a four-inch step with your feet shoulder-width apart and your hands by your sides. Take a large step backwards off of the step with your left leg. Bend both knees and lower your left knee to within one inch of the floor. Immediately drive back up and onto the step, returning to the starting position. Repeat the exercise leading with your right leg, and alternate legs until your set is completed. This glute exercise can be made more challenging by using a higher step or by holding dumbbells in your hands.
Split Squat Jumps
This explosive exercise will strengthen all of your jumping muscles, especially your glutes. Take a large step forward with your left leg. Bend both knees until your right knee is within one inch of the floor. Immediately jump into the air and change leg positions so that your right leg is now in front. Land, bend your knees and repeat this jumping action, switching lead legs jump by jump.
High Step Jumps
Using a step set to knee-height, stand with your left foot on top of the step and your right foot on the floor. Using your arms to help drive you up, push down hard with your left leg and jump into the air. Land with your left foot on the box and use your left leg to lower you back to the floor before repeating for the desired number of repetitions. Change legs and repeat the exercise using the right leg. You can make this exercise harder by holding dumbbells in your hands.
References
- "High-Performance Sports Conditioning"; Bill Faran; 2001
- "The Complete Book of Butt and Legs"; Kurt Brungardt, Mike Brungardt, and Brett Brungardt; 1995
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