Floor hip extensions

Fascia lata

Quadriceps

Vastus lateralis Rectus temoris

Tensor fascia lata

Kneel on one leg and bring the other knee to the chest while leaning on the elbows or on the hands with the arms extended:

• Extend the bent leg back with complete hip extension.

With the leg extended, this exercise uses the hamstrings and gluteus maximus. With the knee bent, only the gluteus maximus is used and less Intensely.

This exercise can be performed with higher or lower amplitude during the last part of the extension. You can maintain an isometric contraction for a couple of seconds at the end of the movement. To Increase the intensity, use ankle weights.

Its ease of execution and its effectiveness has made this exercise popular, and it is frequently used in group classes.

Tibialis anterior Extensor digitorum longus

Biceps femoris, long head Semitendinosus

Gluteus maximus

THE MOVEMENT

Soleus

Gastrocnemius, lateral head Peroneuslongus

VARIATION ON A BENCH

Floor Hip Extension

BEGIN

IRIDGSil

THE MOVEMENT

Quadriceps

Vastus Intermedins Vastus mediaiis —

Vastus lateralis-

Rectus femora

Fascia lata, iliotiblal Tensor fascia lata lilac crest Gluteus medlus Gluteus maximus

External oblique

Floor Hip Extensions

Short head Long head

Biceps femoris

'Gastrocnemius, lateral head

Soleus

Peroneus brevls

BEGIN

THE MOVEMENT

BEGIN

Quadriceps

Vastus Intermedins Vastus mediaiis —

Vastus lateralis-

Rectus femora

Biceps femoris

'Gastrocnemius, lateral head

Peroneus longus

Soleus

Peroneus brevls

Fascia lata, iliotiblal Tensor fascia lata lilac crest Gluteus medlus Gluteus maximus

External oblique

Short head Long head

Lie on the back, with hands flat on the ground, arms alongside the body, and knees bent:

• Inhale and lift the buttocks off the ground, pushing down through the feet.

• Maintain the position for a couple of seconds and lower the pelvis without touching the buttocks on the ground.

• Exhale and begin again.

This exercise mainly works the hamstrings and gluteus maximus.

Perform this exercise in long sets, making sure to contract the muscles at the top of the lift, when the pelvis Is off the ground.

Comment: Because It is easy and effective, bridging has become part of most group exercise classes.

VARIATION ATA BENCH

[D Begin

Muscles Abdominal Floor

VARIATION ATA BENCH

[D Begin

Variation 1:

To perform bridging with the feet raised, lie on the back, with hands flat at the sides, arms alongside the body, thighs vertical, and feet resting on a bench:

• Inhale and raise the pelvis off the ground; maintain the position for two seconds and lower without touching the buttocks to the ground.

• Exhale and begin again.

This exercise works the gluteus maximus and especially the hamstrings. The hamstrings are used more in this exercise than when bridging from the ground. Execute this exercise slowly, and focus on the muscle contraction.

Sets of 10 to 15 repetitions provide the best results. Another variation Is to perform bridging with the calves resting on the bench. This isolates the hamstrings even more intensely and also requires strong work from the gastrocnemius. Variation 2:

Limit the range of the movement by not lowering the pelvis as far and create a bum.

Comment: Bridging Is actually extending the hips.

CABLE HIP ABDUCTIONS

GLUTEAL INSERTIONS AT THE OS COXA

Gluteus medius

Gluteus minimus

Gluteus, maxlmus

Latissimus dorsi

SECTION THROUGH A FEMALE HIP DISPLAYING THE GLUTEUS MEDIUS OVERLYING THE GLUTEUS MINIMUS

External oblique

Gluteus medius

External oblique Internal oblique Transversus abdominis

Gluteus maximus

Tensor fascia lata

Iliac crest

Os coxa, vertical and transverse cut Gluteus medius Gluteus minimus

Coxofemoral joint 1 lead of femur Neck of femur Greater trochanter

Greater trochanter

Semitendlnosus

Semimembranosus

Biceps femoris, short head

Sartorius

Lesser trochanter

Gastrocnemius, lateral head

Ischial ramus

Quadriceps, vastus lateralis-jfpj

Subcutaneous ^JpM. adipose layer Iffu

Gastrocnemius, medial head

GLUTEUS MINIMUS

GLUTEAL "DELTOID1

Stand on one leg with a pulley attached to the other ankle: • Raise the leg laterally as high as possible. This exercise mainly works gluteus medius and the deeper gluteus minimus. Long sets until you feel a burn are most effective.

Gluteus medius

Tensor fascia lata

Gluteal "deltoid"

Gluteus minimus

Gluteus maximus

Greater trochanter

Although located deep, the gluteus minimus contributes to the bulk of the upper buttock.

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