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