Right Glute Max Facilitation in Left Hip Extension

Summary

This 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.