October 25, 2019
Only do high bar back squats, leg press and lunges to develop your glutes? If so, gives these exercises a go to add some variety into your program!Some of these can also serve as a preactivation drill if performed prior to doing any heavy squatting movements, in order get your posterior chain firing.
Double & Single leg hip thrusts
Not as common as its counterpart are SL hip thrusts. Performing them can help highlight any asymmetries in your R & L glutes, allowing you to work on the weaker side.
Low bar wide stance back squat
Compared to the conventional high bar squat, this variation increases trunk lean, thus increasing your hip hinge which in turn loads up your glutes more.
Side plank with clam shell + loop band
Focus on activating through the side of your top glute in order to lift your knee up.
Standing 3 plane leg lifts + loop band @ 90, 135 + 180 deg
Isolating the glutes from different angles ensures you work all 3 glute muscles (not just the main superficial one).
If you need help, reach out to our caring and friendly team at our Chatswood or North Sydney Physiotherapy Clinic. You’ll be glad you did!
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