Three gluteal muscles make up the glutes. Because the glutes are not the only muscles that work to extend the hip, bending the knee during exercises helps to reduce the help from other muscles, like the hamstrings. Target exercises for the glutes assist in preventing pelvis and lower back instability injuries.
Bent Knee Leg Lift
Beginning on the floor on your hands and knees, place your hands directly under your shoulders and your knees under your hips. Swing your right leg backward, keeping the knee bent. With the heel of your foot parallel to the ceiling, push the leg upward toward the ceiling. Maintain the bent knee. Complete 12 to 15 repetitions with each leg, three times a day. This exercise will target the largest of the three gluteal muscles, the gluteus maximus.
Bent Knee Side Lift
Begin on your hands and knees on the floor. Keeping your knee bent, raise the right leg out to the side. Hold for five seconds and return the knee to the floor. Complete 12 to 15 repetitions with each leg, three times a day. This exercise targets the gluteus medius, which sits on the outer side of the buttocks.
Bent Knee Side Lift with a Twist
Stand perpendicular to a wall. Kneel down beside the wall so that your knees are your main support. With the leg farthest from the wall, shift the ankle that is resting on the floor a bit outward. Lift the leg out to the side while maintaining the bent knee and the outward position of the ankle. Complete 12 to 15 repetitions on each leg, three times a day. This exercise targets the gluteus minimus, which also sits on the outer side of the buttocks.
Resisted Kick Back
Start on the floor on your hands and knees, with a resistance band attached to the knee of each leg. Hold the middle of the band between your hands, which rest on the floor under your shoulders. Kick the right leg straight back. Hold for five seconds and return to the starting position. Repeat the motion with the left leg for 12 to 15 repetitions, three times a day. This exercise also targets the gluteus maximus, but increases the difficulty by adding resistance.
References
- "Trail Guide to the Body"; Andrew Biel; 2005
- "Encyclopedia of Muscle & Strength"; Jim Stoppani, Ph.D.; 2006
- "Muscles: Testing and Function with Posture and Pain"; F.P. Kendall, et al.; 2005
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