With you feet together in front of you, and knees bent at 90 degrees, place a dumbbell on the hips.Start by placing your upper back on a bench.Like the double leg hip thrust, the single leg dumbbell hip thrust is often performed with the back on a bench to increase the range of motion and force deeper ranges of hip flexion and extension. This is a great glute minimus exercise as well since it forces the glute minimus to stabilize the pelvis during this challenging unilateral hip thrust. The single leg hip thrust is a unilateral exercise that targets the glutes as a whole. Related Article: 11 Knee Friendly Glute Exercises (+ Form Tips For Safe Knees) 2. Lower yourself slowly as you sit down, and try to focus on using your glutes to stand up rather than the lower back. You can do pulse reps as well to keep tension on the glutes and not stand up all the way.Pause at the bottom of the movement, then stand upwards.The lower you go, the more glutes you will target.With the wide stance, sit down as low as you can, keeping the weight in your heels and staying as upright as possible.With the weight between the legs, have the feet turned out and in a wider than normal stance.Grab a pair of dumbbells, or grab a large dumbbell (one), and stand on a platform to create a deficit (2-4’).Together, these two variables can be a potent glute building exercise, and target the glute minimus. Taking a wider stance allows for the leg to be externally rotated at the hip, while the deficit allows for deeper angles of hip flexion. The deficit dumbbell sumo squat is a deadlift variation that has the lifter take a wider stance while also standing on a platform to increase the range of motion of the movement. Need a workout program? Try Fitbod for Free. Ideally, you can have that amount of focus with any exercise on this list, however some people struggle to do this with heavier loads and/or more compound movements, making cables, bands, and isolation exercises helpful. When looking to activate the gluteus minimus, or any muscle for that matter, you can perform movements with controlled speed and focus on feeling the muscle contract and stretch under load. Additionally, you will find 14 glute minimus exercises you can incorporate into any program to further improve your glute development, performance, and injury resilience. In this article, we will discuss in detail how you can train the glute minimus more effectively. In addition to doing most lower body training like squats and lunges, various banded exercises like lateral steps and monster walks can be done to further isolate the glute minimus. Strong glute minimus muscles help assist in glute and hip extension strength, knee stability, and can improve overall athletic performance. The glute minimus is often trained during squats, deadlifts, lunges, and glute specific work, however the gluteus minimus can specifically be targeted with hip abduction work and variations.
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