The gluteus maximus, as well as the muscles that support your hips, make up what is sometimes called your posterior chain. These muscles provide power during jumps and other athletic activities. Strong hips and gluteal muscles may also increase running times, while improving the appearance of your lower body. Activities that extend the hips , move the leg away from the body's center or rotate the leg in the hip socket engage the hip and gluteal muscles.
One-Legged Glue Bridge
Gluteal muscle activation is the first phase of a butt and hip exercise program, explains strength and conditioning coach Bret Contreras, in an article on the T-Nation website. Contreras, often referred to as the "glute guy," suggests the one-legged bridge in the early phases of butt and hip training. Lie supine, with your knees bent, and your feet flat on the floor. Lift one leg, and extend it toward the ceiling. Slowly lift each vertebra from the floor, until your spine is in a bridge position. Squeeze your buttocks and hold the position for five seconds, and then role back to the starting position. Repeat 10 times. Add challenge by performing the exercise with your feet on a stability ball. Start with both feet on the ball, and progress to a one-legged exercise.
The Quadruped
The quadruped may be old-school fitness, but the results of a research study conducted at the University of Wisconsin, La Crosse indicate that it is still one of the most effective gluteal exercises. In fact, John Porcari, the lead author of this American Council on Exercise, reported that even when performed without weight, the quadruped, when compared to exercises such as the squat and lunge, elicited the highest gluteal muscle activity. Kneel on all fours. Squeeze your butt and lift one leg, keeping the foot perpendicular to the ceiling. Perform 10 repetitions, and then switch sides. Add challenge by placing a small weight in the groove of the knee, or placing a resistance band around your ankles.
The Clam
The gluteus medius is a hip muscle, which moves the leg away from the center of the body. Weakness of these muscles may cause outer knee pain. Physical therapists at the McKinley Health Center in Illinois recommends the Pilates-evolved clam exercise for these hip muscles. Lie on one side, with your knees bent, your hips stacked, and one leg on top of the other. Keep your heels together as you open your hip and rotate your top leg, so that the knee faces the ceiling. Return with control. perform 10 repetitions, and then change sides.
The Band Walk
The band walk is another hip muscle exercise. Since it is performed in a standing position, it has a direct transfer of training to sports that require lateral movement. Place a resistance band around your ankles. Take a step to the side with one leg, and then bring the other leg in to meet it. perform four sets of eight steps in each direction.
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