Right Glute Max Facilitation in Left Hip Extension
Summary
TLDRThis instructional video script details a targeted exercise for the right glute muscles, emphasizing proper form and alignment. It guides the user through a side-lying position with a towel under the ribs, ensuring full hip extension without low back arching. The focus is on engaging the lower right glute by pressing the right foot into a wall and lifting the knee towards the ceiling while maintaining a tucked hip position. The script also addresses common mistakes, such as overextending the low back and incorrect knee positioning, to ensure the exercise is performed effectively.
Takeaways
- 🏋️♀️ The exercise focuses on the left glute and hip extension, aiming to recruit the right glute and create a pelvic turn towards the left side.
- 🛌 Begin in a side-lying position with a towel under the left low ribs, ensuring the hip can lay flat on the ground.
- 🦵 The left knee should be in full hip extension, aligning with the hip and shoulder, but adjust if needed to avoid discomfort.
- 🔄 Keep the right knee and hip bent at a 90-degree angle, with the right foot pressing against a wall for support.
- 🤏 Start with a slight hip tuck, engaging the glutes without over-tucking.
- 👣 Press into the wall with the right foot, focusing on the inner heel and big toe, to activate the right glute.
- 💨 Exhale forcefully while pushing the right knee forward and up towards the ceiling, engaging the lower right glute.
- 🤸♂️ Reach the right arm forward while maintaining a tucked hip position, ensuring the torso remains stacked.
- 🌬️ Inhale through the nose while expanding the right side, feeling the left oblique muscles engage as the towel compresses the side.
- 🚫 Avoid overextending the low back by keeping the hips tucked and the torso stacked during the movement.
- 🔄 Common mistakes include overextending the low back and not maintaining a 90-degree angle in the right knee, which can lead to discomfort and incorrect muscle engagement.
Q & A
What is the primary purpose of the described exercise?
-The primary purpose of the exercise is to recruit the right glute and create a turn of the pelvis towards the left side.
What position should the towel be placed in during the exercise?
-The towel should be placed underneath the left low ribs, not underneath the hips, allowing the hip to lay flat on the ground.
How should the left knee be positioned for this exercise?
-The left knee should be in relatively full hip extension, meaning the knee is in line with the hip, which is in line with the shoulder.
What should the angle of the right knee and hip be during the exercise?
-The right knee and hip should be bent at a 90-degree angle each.
What is the initial step before starting the main movement of the exercise?
-The initial step is to give a slight tuck of the hips.
What should the participant focus on when pressing into the wall with their foot?
-The participant should focus on pressing into the wall with the inner right foot arch, including the inner heel and big toe, ensuring the foot arch almost flattens against the wall.
What is the role of the towel in this exercise?
-The towel helps to create a slight compression in the left obliques, engaging the left bottom side abs.
How should the participant breathe during the exercise?
-The participant should exhale through the mouth as if fogging a glass to expel all air, and then inhale through the nose, feeling the right side expand.
What common mistake should be avoided when reaching the right arm forward?
-The participant should avoid overextending their low back and ensure they stay tucked and stacked while reaching the arm forward.
What is the correct position for the right knee relative to the wall?
-The right knee should be bent at a 90-degree angle with the foot pressing into the wall, not too far back or too far forward.
What cue can help if a participant is having difficulty feeling their lower right glute fibers?
-Focusing on pressing into certain parts of the foot differently, such as the inner right foot arch, can help participants feel their lower right glute fibers.
Outlines
🏋️♂️ Glute and Core Exercise Instructions
This paragraph provides detailed instructions for a specific exercise targeting the right glute and left hip extension. The exercise begins with a side-lying position, using a towel under the left ribs to ensure proper alignment. The focus is on recruiting the right glute muscles and creating a pelvic turn towards the left side. Key points include maintaining a 90-degree angle at the right knee and hip, pressing the right foot against a wall, and engaging the left abs during exhalation. The instructor emphasizes the importance of not overextending the low back and maintaining a neutral hip position. Common mistakes, such as overextension of the low back or incorrect knee positioning, are also addressed.
🔄 Correct Knee Positioning in Exercise
The second paragraph emphasizes the importance of maintaining a 90-degree angle at the right knee during the exercise. It highlights the need to avoid overextension of the low back and to ensure that the right knee is neither too far back nor too far forward. The paragraph also mentions the use of music as a background element, suggesting a rhythmic or paced approach to the exercise. The focus is on achieving the correct form to maximize the effectiveness of the glute and core workout.
Mindmap
Keywords
💡Glute
💡Hip Extension
💡Pelvis Turn
💡Side Lying Position
💡Towel
💡Knee Alignment
💡90-Degree Angle
💡Foot Arch
💡Hips Tucked
💡Exhale
💡Common Mistakes
Highlights
Introduction of an exercise targeting the left glute and hip extension.
Purpose of the exercise is to recruit the right glute and create a turn of the pelvis towards the left side.
Instructions for setting up the side-lying position with a towel under the left low ribs.
Ensuring full hip extension without arching the low back.
Positioning the right knee and hip at a 90-degree angle with the foot pressing against the wall.
Technique of tucking the hips and engaging the lower right glute fibers.
Cueing the sensation of foot pressure to activate the lower glute muscles.
Engaging the left oblique muscles by compressing with the towel.
Breathing technique involving exhaling fully and inhaling to expand the right side.
Maintaining a stacked posture with the right hand reaching forward.
Common mistakes to avoid, such as overextending the low back.
Ensuring the right knee is bent at a 90-degree angle for proper form.
The importance of foot contact with the wall during the exercise.
Cueing tips for feeling the lower right glute, including proper foot arch pressure.
Adjusting foot position on the wall to find the optimal angle for glute activation.
Avoiding the mistake of losing heel contact during the knee press forward.
Final summary of the exercise focusing on feeling the right lower glute, left ab wall, and maintaining hip extension.
Transcripts
[Music]
[Music]
[Music]
[Music]
this is the left sideline right glute
max in left hip extension activity the
purpose of this activity is to obviously
recruit the right glute but more
importantly to create a turn of the
pelvis towards the left side so to set
up for this activity we want to be in
this side lying position with a towel
underneath our left low ribs it should
be underneath the ribs but not
underneath the hips so this portion of
your hip should still be able to lay
flat on the ground it's really resting
right about here
now we want to make sure that the left
knee is in relatively full hip extension
meaning that the knee is in line with
the hip which is in line with the
shoulder
and if you don't have full extension on
that back left hip or it feels kind of
awkward what you can do is just bring it
a little bit forward and that's not the
end of the world but just work within
the limits of the hip extension you have
without arching your low back
so the last thing we want to think about
is keeping this right knee bent at a 90
degree angle and also the right hip bent
at a 90 degree angle so 90 degrees here
90 degrees here and then that right foot
is pressing up against the wall there
beautiful now step one is give yourself
a nice slight tuck of the hips very nice
now
trevor what i want you to do is feel
your knuckle of your big toe right here
and also your inner heel
and keep your whole foot flat despite
that good now i want you to press into
the wall with that and i want you to
push your right knee forward keeping
your hips tucked
and then push your right knee up towards
the ceiling good right there he should
feel his lower right glute fibers not a
lot of upper as much as the lower ones
now what he wants to do is trevor reach
your right arm forward very nice and
then exhale through your mouth as if
you're fogging a glass get all that air
out all that air out all that air out
good he should feel his left bottom side
abs engaged right here because that
towel is crunching him slightly to that
side
hold that compression in your left
obliques as you inhale through your nose
you should feel all this right side
expand good so when he's reaching with
that right hand it's keeping the ribs
back keeping that stack he shouldn't be
extending he should be nice and stacked
with the right hand reaching like so
looks really nice
now to summarize we should be feeling
the right lower glute the left ab wall
upon the exhale and holding as we inhale
and this left hip should stay in
extension sometimes people have a hard
time feeling their lower right glute
fibers and usually this is just a cueing
issue and they need to think about
pressing into certain parts of their
foot a little bit differently so if this
is you first make sure your hips are
tucked you don't want to over tuck but
just imagine that your hips are a bowl
of water and you don't want to spill it
out the front or the back too much just
neutralize your hips
the other thing to think about is to
make sure that you're pushing into the
wall first
with your inner right foot arch that
includes that inner heel and that big
toe should feel like your arch is almost
flattening out against that wall a
little bit
deal that first just give a couple
pushes in the wall don't even think
about your right knee at first
then once you do that push that right
knee forward slightly while maintaining
that pressure into the wall and then
slowly lift up but make sure you keep
that foot contact the whole time
that should help you feel more right
glute and that should also allow you to
create that reference with your right
foot arch so when your right foot arch
is pressing into the ground your right
glute is going to work the most common
mistakes we see on this activity is a
couple of things the first and most
common would be people overextend their
low back as they try to reach this right
knee forward so while we do want that
right knee to go forward and that right
foot pressing into the wall
we don't want to do it so much to where
we extend these ribs flare and now he
feels his low back instead of his right
glute we want to make sure we can stay
tucked and stacked
while still reaching the arm and also
that knee forward the other most common
thing we see is that this right knee
will not be bent at a 90 degree angle so
it'll be too far back and then he's
going to lose his heel as he reaches
that forward or it's going to be too far
forward with the foot relative to the
knee so this foot is going to be way
further on the wall a little bit further
forward there
and then if that's too far forward a
little bit more there
he's not going to be able to actually
get that right knee forward and it's
going to just feel really awkward and
then he's more likely to extend through
his low back here so we want to make
sure that it's nice and at 90 degrees
right about there
[Music]
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