Creating The Shelf: Glute Medius Strength and Activation
1. Glute Exercises – Best Glutes Workouts for Muscle & Strength – athlean-x
athleanx.com
2. 3 Reasons Strong Glutes are Important – Nebraska Methodist Health System
bestcare.org
Sample Glute Workout
Warm-up:
Light cardio (5 minutes)
Dynamic stretches (5 minutes)
Workout:
Barbell Hip Thrusts: Targets the gluteus maximus. 1. Barbell Hip Thrust: The Gluteus Maximus’ Best Friend – PhysioU
www.physiou.health
Bulgarian Split Squats: Works the glutes, quads, and core. 1. Bulgarian Split Squat: 13 Benefits, Form Tips, Variations, Weights – Healthline
www.healthline.com
Romanian Deadlifts: Emphasizes hamstring and glute engagement. 1. How to Do a Romanian Deadlift—the Ultimate Hamstring and Glute Strengthener – Peloton
www.onepeloton.com
Glute Bridges: Isolates the glutes and improves hip mobility.
Clamshells: Targets the gluteus medius.
Fire Hydrants: Focuses on the gluteus medius. 1. Fire Hydrant Exercise (Glute Medius Muscle) – YouTube
www.youtube.com
Cool-down: Static stretches (5 minutes)
Important Considerations:
Form: Proper form is crucial to prevent injuries and maximize results.
Progression: Gradually increase weight or resistance as you get stronger.
Variety: Incorporate different exercises to target all glute muscles. 1. Glute Exercises – Best Glutes Workouts for Muscle & Strength – athlean-x
athleanx.com
Balance: Include exercises for both legs to prevent imbalances.
Rest: Allow adequate rest between sets to recover and grow.
Remember: It’s essential to consult with a healthcare professional before starting any new workout routine.