Workout Wednesday 5/6 : Glute Exercises

By Max Semegran

     Welcome to Workout Wednesday! This is a great column for anyone looking to increase his or her strength, whether you are an athlete missing your spring season or someone looking to get in shape during quarantine. Each week we will go over a workout routine and a series of exercises that are quick and easy to do when stuck at home with limited equipment.

     In this column we will explore a variety of workout routines. Some will target specific parts of the body, such as this week’s hip/glute routine, and others will be a whole body workout, such as a high intensity workout. Thank you for joining me, and I hope you enjoy this week’s arm exercises!

​     If you have any concerns about an injury or medical condition affecting your ability to do an exercise please check with your medical doctor prior to starting.

Background Information

Today we are doing 6 exercises that specifically target the hips and glutes. Some secondary muscles targeted will be the lower back, hamstring, and obliques. Each exercise targets one or some combination of these muscles. 

For most of this week’s exercises you will not need weights. 
        A weighted object is optional for two exercises.    ​

The Exercises

1. Single Leg Hip Bridges 

Instructions: 
  1. Begin on your back with one leg bent and one leg extended. The foot on your bent leg should be on the floor and your extended leg should be raised off the floor.
  2. Drive your hips upward until your bent leg and hip form a straight line.
  3. Come down to the floor and repeat until repetitions/time is complete
  4. Repeat the exercise on the opposite side.

Common Mistake:
Arching your back. This position is damaging to your lower back and can result in injury. To fix this, activate your core and tuck in your pelvis.

How to decrease difficulty:
  1. Complete the exercise on both legs
  2. Allow your back to touch the floor after each repetition
  3. Decrease repetitions/time​

How to increase difficulty:
  1. Slow down the movement
  2. Increase repetitions/time
  3. Hold a weighted on your stomach



​Your weighted object can be anything from a milk jug to your baby brother. Get Creative! (I’m just kidding about the second one. Chieftain does not condone the enslavement of younger siblings.)
2. Side Lying Leg Lifts:

Instructions: 
  1. Start lying on one side with your legs stacked on each other and fully extended. Place one hand on your hip and one hand under your head
  2. Lift your top leg upward as high is comfortable
  3. Lower your leg and repeat until repetitions/time is complete
  4. Repeat on the opposite side

Common Mistake:
Rolling your pelvis backward. Make sure to keep your pelvis perpendicular to the ground.

How to decrease difficulty:
  1. Allow your leg to touch your other leg after each repetition
  2. Decrease repetitions/time​
How to increase difficulty:
  1. Do not allow your leg to touch your other leg after each repetition
  2. Point your toes down as your lift your leg up
  3. Slow down the movement
  4. Increase repetitions/time
3. Single-Leg Deadlift:

Instructions:
  1. To begin, stand with your legs together
  2. Raise one leg and bend it so your knee forms approximately a 90 degree angle.
  3. Simultaneously, kick back the raised leg and rotate your body from the hip of your planted leg. Your torso should be about parallel with the ground (It is OK if you cannot quite reach parallel at first)
  4. Using your hip, rotate your body back to the starting position. Repeat until repetitions/time is complete
  5. Repeat on the opposite side

Common Mistake:
Bending from the back. Bending from the back can cause injury to the lower back. To avoid this, during the movement focus on just using your hip. It can be helpful to imagine you are reaching to pick up an object that is a few inches off the floor, but your back is stuck in place and you can only use your hip. 

Helpful Tip:
If you find yourself losing balance to the left, push your weight into the big toe of your planted foot. If you find yourself losing balance to the right, push your weight into the pinkie toe of your planted foot.

How to decrease difficulty:
  1. Place the tips of your fingers against a wall for support (It can be your entire hand if you are struggling)
  2. Decrease repetitions/time​​
How to increase difficulty:
  1. Hold a weighted object (like a milk jug) in your hand opposite your planted leg. The further your arm is extended, the more difficult the exercise becomes
  2. Increase repetitions/time
4. Clams

Instructions:
  1. Start lying on one side with your legs stacked on each other and bent at approximately 90 degree angles. Place one hand on your hip and one hand under your head.
  2. Lift your top leg knee up and sideways from your hip. Keep the side of your top foot on your bottom foot as a pivot.
  3. Lower your top knee. Repeat until time/repetitions is complete
  4. Switch sides and repeat

Common Mistake:
Rolling your pelvis backward. Make sure to keep your pelvis perpendicular to the ground.

How to decrease difficulty:
  1. Decrease repetitions/time
  2. Allow your upper knee to touch your lower knee​

​How to increase difficulty:
  1. Increase repetitions/time
  2. Do not allow your upper knee to touch your lower knee and keep the hip engaged
5. Fire Hydrants:

Instructions: 
  1. Start on your hands and knees, with your hands and feet placed on the ground shoulder width apart. Your entire foot should not touch the ground, only the tips of your toes.
  2. Lift one leg sideways until it is approximately lined up with your pelvis. Maintain the bend in the knee.
  3. Lower the leg and repeat until the repetitions/time is complete.
  4. Repeat on the opposite side.

Common Mistake:
Bending the elbow on the side opposite the raised leg. Consciously make sure that your arm is straight throughout the entire movement.

​How to decrease difficulty:
  1. Decrease repetitions/time
  2. Allow your leg to touch the ground after each repetition

How to increase difficulty:
  1. Increase repetitions/time
  2. Do not allow your leg to touch the ground
  3. Slow down the movement
6. Donkey Kicks:

Instructions:
  1. Assume the same starting position as fire hydrants.
  2. Lift your leg as you would in a fire hydrant and drive the leg backward, combining both movements to make it a fluid motion.
  3. Once your leg is fully extended, drive your knee forward until it is back at starting position. Repeat until repetitions/time is complete.
  4. Repeat on the opposite side

How to decrease difficulty:
  1. Decrease repetitions/time
  2. Allow your leg to touch the ground after each repetition

How to increase difficulty:
  1. Increase repetitions/time
  2. Do not allow your leg to touch the ground
  3. Slow down the movement

The Routine

     This week’s hip/glute routine consists of the six exercises above, each exercise done once on each side. It should take around 20 minutes.This routine is flexible.The times are more recommendations than laws set in stone, so if it is too difficult you can include 10-20 second rests between each exercise or decrease the duration. If it is too easy you can increase the duration or repeat the routine.
1. Repeat 2-3 times depending on ability

2. Single Leg Hip Bridges Right
Duration: 30 seconds

3. Single Leg Hip Bridges Left
Duration: 30 seconds

4. Clams Right:
Duration: 30 seconds

5. Clams Left:
Duration: 30 seconds
6. Side Lying Leg Lift Right:
Duration: 30 seconds

7. Side Lying Leg Lift Left:
Duration: 30 seconds
​
​8. 30 Second Break (Optional):
Duration: 30 seconds

9. Single Leg Deadlift Right:
Duration: 30 seconds
​
10. Single Leg Deadlift Left:
Duration: 30 seconds
11. Fire Hydrants Right:
Duration: 30 seconds

12. Fire Hydrants Left:
Duration: 30 seconds13. Donkey Kicks Right:
Duration: 30 seconds

14. Donkey Kicks Left:
Duration: 30 seconds

15. Great Job!
You’re done!
Last updated: 5/6/2020, 10:07 pm