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Gluteus Maximus Isolated Activation

Learn how to isolate and activate your Gluteus Maximus with this step-by-step exercise tutorial. Ideal for those wanting to increase strength, range of motion, and reduce injury potential. Get ready to feel the burn!

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Transcript

00:03 - 00:08Hi, my name is Brent, President of B2C Fitness LLC, and we're going to talk about gluteus maximus
00:08 - 00:12activation, a muscle that has a propensity to get weak in both lower leg, and lumbo pelvic
00:12 - 00:13hip complex dysfuction.
00:13 - 00:17I'm going to have Vinnie step in and help me demonstrate this exercise.
00:17 - 00:20Now, Vinnie is going to go ahead and lay flat on his belly.
00:21 - 00:25We have to keep our synergists that tend to get overactive in mind when we do glute activation.
00:25 - 00:30So the synergists that tend to get over active are going to be our lumbar extensors, our
00:30 - 00:34biceps femoris, and the posterior head of our adductor magnus.
00:34 - 00:39The way we can inhibit those is, I'm going to have Vinnie draw-in, activate his TVA,
00:39 - 00:47and scaps, I'm going to have him lock out his knee, and point his toe reinforcing triple
00:47 - 00:52extension mechanics, inhibiting his biceps femoris, and then as he's activating his glute
00:52 - 00:58which we'll do through hip extension, I'm going to have him abduct just a little bit,
00:58 - 01:00which is going to inhibit his adductor magnus.
01:00 - 01:04So, go ahead and hold that for two Vinnie, and then back down nice and slow, good, pull
01:04 - 01:10nice and tight for me, squeeze, extend, abduct just slightly, hold for two, nice and slow.
01:10 - 01:12We're going to do this once again for ten to twenty repetitions.
01:13 - 01:18Once this becomes easy and he can maintain all of his postural queues for the full amount
01:18 - 01:25of reps, we can go ahead and progress this exercise by first using just an ankle weight.
01:25 - 01:29First, just above the knee, then above the ankle, we can then progress this exercise
01:29 - 01:35further by adding a stability ball and putting him in quadruped position.
01:35 - 01:40So the mechanics all stay the same, the joint actions all stay the same, he just now is
01:40 - 01:44going to go through a little larger range of motion in a slightly less stable position.
01:44 - 01:51I'm going to go ahead and have him draw in, lock out his knee, point his toe, and extend and abduct.
01:52 - 01:57Good. Good, do that again for me Vinnie. Hold for two.
01:58 - 02:02We can then, once again, add our ankle weight above the knee, and above the ankle, we can
02:02 - 02:09then have him remove the stability ball, and do this through quadruped position.
02:09 - 02:15Now, if Vinnie manages to do ten to twenty reps with an ankle weight in quadruped position
02:15 - 02:20for his glute max activation we'll go ahead and progress him into a bridge.
02:21 - 02:26His bridge will be part of his core workout and we'll go ahead and phase this exercise
02:26 - 02:27out of his routine altogether.
02:27 - 02:30Assuming that in the bridge he can keep his glutes strong from that point forward.
02:30 - 02:31Thank you.

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