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.