Glutes -- help!

[gvaughn]

Dear Cathe,

I've developed some muscular imbalance and need to strengthen my glutes to help out my poor overworked hamstrings and hip flexors. What rotation would you recommend for strengthening the glutes? Are there some good isolation exercises to fire them up? How many times a week?

I have all your strength videos. I shy away from lunges because they overtax my hip flexors.

Thanks for your help!

http://www.plauder-smilies.de/pyth.gif Gretchen

 

[Connie1]

Hi Gretchen!

I'm not Cathe, but I can think of 2 glute-specific exercises: step-ups onto a 12 inch (or ten to 14 inch) step, wall, platform or stool, and dead lifts.

Also, floor leg extensions, on hands and knees push the sole of one foot up to the ceiling. Then do the other one! 8-16 rep sets.

 

[Maribeth]

Hi Gretchen,
There are lots of glute exercises--the glute maximus is worked via hip extension, so any exercise that entails hip extension against gravity or other resistance will work the glutes.

The hip flexors aren't worked in lunges, though, other than the initial action of stepping forward. Do you mean the quads?
Maribeth