Hey guys its JP and in this video we are going to go over ways to work on the glutes at home.
Since most gyms are still closed at this time, I want to go over ways to continue to train
key muscles used in running. Now, the reason I chose the glutes, specifically the GLUTE
MAX, is that it is especially involved in the push off phase. This is the moment where
the foot pushes against the ground and moves you FORWARD. These muscles seem to contribute
more to this, especially as you run at high intensity speeds like sprinting. However,
due to the current situation with limited equipment available, you may find it difficult
to work on these muscles. While you may not be able to train the muscle at a very high
intensity, simply performing exercises that target the area at a moderate intensity still
may allow for improvements in strength for beginners as well as KEEP gains made for those
who are more experienced lifters.
So, now, lets go over some exercises that target the GLUTE MAX that can easily be incorporated
at home. The first exercise I will go over is the Marching Bridge. This is more of a
dynamic variation of the bridge that challenges the hips, including the glutes, a little more.
To do this one, you basically go into a bridge position, like so. Then, you perform alternating
marches while maintaining this position. Some things to remember to is try to keep the pelvis
in line with the body and don't let it drop. This will make sure you continue to engage
the glutes during the exercise. I typically start people with performing this exercises
for 30 seconds for 3-4 sets. Once you master this one, you can try a more advanced variation
of the bridge.
This is known as the Alternating Bridge with straight leg raises. This exercise challenges
the glutes more. This is basically the same as the previous exercise, but instead you
will keep the leg straight as you alternate between each side. Due to being a little more
advanced, there are some common compensations to look for. The first is one we have mentioned
before when performing these dynamic bridges by keeping the pelvis from dropping. The other
common compensation is raising the leg too high. This actually makes the exercise less
challenging for the glutes. So a good cue to follow is to keep the thighs in line with
each other. Now, similar to the last exercise, I typically look for people to intially perform
this for 3-4 sets for 30 seconds of straight leg raises.
The next exercise we will go over is the Deadlift. This a very popular and great way to train
the posterior chain muscles of the leg, especially the glutes. Now, even though you dont have
a barbell at home, you can perform this with any weighted object that you can safely carry
like a box as shown here or even a big bucket filled with items. When doing the deadlift,
make sure the weighted object stays close to the body. This will make the hip muscles
work more rather than the back itself. Now, as you lift the object, try to keep the back
straight and keep the core and trunk muscles engaged. Then, as you lift the object form
the floor, a good cue to follow is try to drive the feet through the ground. This will
help you engage the glutes. Then, once you get into a tall position, you can repeat the
exercise. For the deadlift, I typically start with having people lifting a moderately heavy
object for 3 sets of 10 reps. However, I should note that it is important to work on technique
before trying to lift heavier objects.
The last exercise I will go over is the forward step up. This is actually a variation of the
standard step up that biases more of the glutes rathers than the quads. To do this one, all
you really need is an elevated, stable surface like using the stairs. To do this, place your
foot on the elevated surface like so. Now, make sure to keep the back straight; however,
you will be bending forward from the hips as seen here. Then, push straight down through
the foot as you raise up; however, try to place most of the weight on your front foot
and try to compensate by pushing up from the back leg. Then, once you get into a tall position,
you can safely lower down and repeat. For this one, I typically start people with performing
this for 3-4 sets of 10 reps at a moderate intensity. If this feels to easy with your
current set up, you can try it at a higher, stable elevated surface or you can hold weighted
objects.
And those are a few ways to continue to train the glutes while being stuck at home. I hope
you guys found this one useful! Again, I'd love to hear your thoughts on the video and
any ideas you have for future ones. And as always, THANK YOU FOR WATCHING!