Name: Gluteus Maximus Isolated Activation
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 2 min 39 s

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https://stream.mux.com/4FWd012j4Ckpn9HbjQ9Fn802TgTVfpCz39RokaQPgJ7sw.m3u8

Learn how to properly perform a gluteus maximus isolated activation exercise in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely enhance gluteus maximus activation, improve hip extension strength and lumbopelvic stability, and support optimal lower-extremity mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve performance, and restore optimal movement mechanics while reducing injury risk.

Introduction to Glute Activation

Understanding Synergists in Glute Activation

Progressing Glute Activation Exercises

Incorporating Quadruped Position and Stability

Final Progression to Bridging Exercises

Gluteus Maximus Isolated Activation

Hi, my name is Brent, President of B2C Fitness LLC, and we're going to talk about gluteus maximus activation, a muscle that has a propensity to get weak in both lower leg, and lumbo pelvic hip complex dysfuction. I'm going to have Vinnie step in and help me demonstrate this exercise. Now, Vinnie is going to go ahead and lay flat on his belly. We have to keep our synergists that tend to get overactive in mind when we do glute activation. So the synergists that tend to get over active are going to be our lumbar extensors, our biceps femoris, and the posterior head of our adductor magnus. The way we can inhibit those is, I'm going to have Vinnie draw-in, activate his TVA, and scaps, I'm going to have him lock out his knee, and point his toe reinforcing triple extension mechanics, inhibiting his biceps femoris, and then as he's activating his glute which we'll do through hip extension, I'm going to have him abduct just a little bit, which is going to inhibit his adductor magnus. So, go ahead and hold that for two Vinnie, and then back down nice and slow, good, pull nice and tight for me, squeeze, extend, abduct just slightly, hold for two, nice and slow. We're going to do this once again for ten to twenty repetitions. Once this becomes easy and he can maintain all of his postural queues for the full amount of reps, we can go ahead and progress this exercise by first using just an ankle weight. First, just above the knee, then above the ankle, we can then progress this exercise further by adding a stability ball and putting him in quadruped position. So the mechanics all stay the same, the joint actions all stay the same, he just now is going to go through a little larger range of motion in a slightly less stable position. I'm going to go ahead and have him draw in, lock out his knee, point his toe, and extend and abduct. Good. Good, do that again for me Vinnie. Hold for two. We can then, once again, add our ankle weight above the knee, and above the ankle, we can then have him remove the stability ball, and do this through quadruped position. Now, if Vinnie manages to do ten to twenty reps with an ankle weight in quadruped position for his glute max activation we'll go ahead and progress him into a bridge. His bridge will be part of his core workout and we'll go ahead and phase this exercise out of his routine altogether. Assuming that in the bridge he can keep his glutes strong from that point forward. Thank you.

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Gluteus Maximus Exercises (Activation)

Explain to your client or patient where their gluteus maximus is located, what action it performs, palpating the muscle only if necessary for demonstration purposes.

Before asking your client or patient to lie face down, demonstrate the technique.

Instruct your client or patient to assume a prone position with hands under the forehead for comfort.

Ask your client or patient to plantarflex and extend the knee (contract the quadriceps) to reinforce triple extension mechanics (hip extension, knee extension, and plantar flexion) and reciprocally inhibit the 

Then ask your client or patient to draw the belly button toward the spine (drawing-in maneuver) to activate the transverse abdominis and reciprocally inhibit the 

 . It the lumbar extensors continue to activate before the 

 you may use a posterior pelvic tilt and some 

 activation (bracing) for further inhibition.

Cue your client or patient to "squeeze" their 

 and raise their leg off the floor; not their hip and pelvis. It is important to only allow hip extension to the end of hip range of motion, with no lumbar extension.

Add a small amount of abduction to reciprocally inhibit the 

 ; raising the leg obliquely, up-and-out into extension and abduction simultaneously.

Perform 12 - 20 repetitions through full available range of motion, with a 2:4:2 or 4:2:2 tempo, and move on to your next activation exercise. A second set may be performed if you desire and the client or patient is capable.

This exercise may be progressed by adding an ankle weight or band above the knee(s).

This exercise may be performed in a quadruped position supported by a stability ball under the abdomen, followed by quadruped position without support.

 or knee flexion, increasing lumbar extensor and 

An ankle weight or mini-exercise band placed around the ankles (below the knees) is not recommended; this often results in the client or patient attempting to flex the knee against the band, increasing 

Gluteus Maximus Isolated Activation

Quadruped Progression (Gali-peds)

Psoas Activation (Positional Isometric)

Quadruped Crawl

Hardest Quadruped Progression Ever Challenge

Quick Glute Activation Circuit

Quad Sets and Progressions

VMO Activation Progressions

Gluteus Medius Activation Progressions (Activation Circuit)

Transverse Abdominis (TVA) and Gluteus Maximus Activation and Progressions

Gluteus Medius Isolated Activation

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