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.

Outlines

00:00

🏋️‍♂️ 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.

05:01

🔄 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.

Keywords

💡Glute

The glute refers to the gluteus muscles, specifically the gluteus maximus, which is the largest muscle in the human body. In the context of the video, the focus is on the right glute. The purpose of the exercise is to recruit the right glute, emphasizing its role in hip extension and creating a turn of the pelvis towards the left side.

💡Hip Extension

Hip extension is a movement in which the thigh is extended backward, away from the torso. In the video, the exercise aims to maximize hip extension activity in the left hip, which is crucial for engaging the right glute muscles effectively.

💡Pelvis Turn

Pelvis turn refers to the rotation of the pelvis in a specific direction. The video instructs the viewer to create a turn of the pelvis towards the left side, which is essential for setting up the exercise and ensuring the correct muscle engagement.

💡Side Lying Position

A side lying position is a common starting position in various exercises, where the body is positioned on its side. In this video, the exercise begins with the participant lying on their side with a towel under their left low ribs, ensuring proper alignment and support.

💡Towel

The towel is used as a prop in the exercise to help maintain proper body alignment. It is placed under the left low ribs to ensure that the hip can lay flat on the ground, which is crucial for the effectiveness of the exercise.

💡Knee Alignment

Knee alignment refers to the positioning of the knee in relation to the hip and shoulder. The video emphasizes that the left knee should be in line with the hip and shoulder, which is essential for achieving full hip extension.

💡90-Degree Angle

A 90-degree angle is mentioned in the context of the right knee and hip being bent at this angle. This specific angle is crucial for maintaining proper form and ensuring the correct muscle engagement during the exercise.

💡Foot Arch

The foot arch is the natural curve of the foot. In the video, the participant is instructed to press into the wall with the inner right foot arch, which helps in engaging the right glute muscles and maintaining proper foot contact.

💡Hips Tucked

Hips tucked refers to the position where the hips are slightly tucked under the body, avoiding overextension. The video emphasizes the importance of keeping the hips tucked to prevent low back strain and to focus the exercise on the right glute.

💡Exhale

Exhaling is a part of the breathing technique used in the exercise. The video instructs the participant to exhale through the mouth as if fogging a glass, which helps in engaging the abdominal muscles and maintaining stability during the exercise.

💡Common Mistakes

Common mistakes in the exercise are highlighted in the video, such as overextending the low back or not maintaining a 90-degree angle in the right knee. These mistakes can lead to incorrect muscle engagement and potential injury, making it important to follow the correct form.

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]