Posts Tagged ‘glutes’
Wednesday, October 2nd, 2024
Box jumps are a great exercise for your legs, and can be performed on just about any variable flat surface. They hit your posterior chain – calves, quads, glutes, and hamstrings – pretty hard.
Box jumps can be used for cardio workouts, neural activation training (NAT), high-intensity resistance training (HIRT), and high-intensity interval training (HIIT) circuits. They are often used in CrossFit WODs (Workout of the Day) and are a staple exercise in plyometric training. Plyometrics have a wide range of athletic and real sporting applications; they are used, for example, to increase jumping ability, leg strength, hip drive, and explosiveness.
Box jumps are a simple movement. They require you only to jump from one flat surface up onto another flat surface, then either step or jump back down, depending on the purpose of the exercise. These are our tips for performing them safely and effectively.
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Tags: ankles, box jumps, calves, glutes, hamstrings, hips, jumping, knees, legs, plyometrics, posterior chain, quadriceps, quads
Posted in Conditioning, Exercise Technique, Weight Training, Workout of the Day | 1 Comment »
Thursday, May 23rd, 2024
In weight lifting, the lower back does not always receive much attention, unless it is injured. Experienced athletes know enough to include deadlifts, stiff legs, good mornings, glute-hamstring raises, and pull-throughs into their routine, but maybe that’s not always enough. That’s where we introduce a game-changing exercise called Reverse Hypers (aka Reverse Hyperextensions) into our training program.
The posterior chain is used in many pulling and lifting movements, so making it a priority to strengthen the lower back will help prevent serious injuries in the future. Aside from those listed above, one exercise that can help strengthen, rehab, and prehab the lower back, is the reverse hyper. Additionally, the reverse hyper strengthens the entire posterior chain including the hips, spinal erectors, glutes, and hamstrings.
Let’s take a few minutes to examine why reverse hypers are so good for you, how to perform reverse hypers, and how to execute the movement without specific reverse hyper equipment.
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Tags: back, exercise technique, glutes, hamstrings, lower back, Weight Training, weightlifting
Posted in Exercise Technique, Weight Training | 1 Comment »
Thursday, September 8th, 2022
Whether you are a guy or a girl, it is always an asset to have nice, strong glutes. The main exercise that will help you develop your glutes the most is obviously the squat. Look at those who have the highest squat numbers. ‘Nuff said. However, there are a number of additional exercises such as these 5 best glute exercises and a few honorable mentions, that can get your booty into fighting shape.
How to Get Big, Strong Glutes
As mentioned above, barbell squats are the king of glute exercises. They are without a doubt the single best exercise you can use to develop your glutes. I would even go as far as saying that you would not even need to do another single exercise for them; squats are really that good! However, there are always some other exercises that would be good to experiment with such as this list of best glute exercises.
Before going on to mention the top exercises, let’s take a look at some of the more important details about the glutes.
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Tags: best exercises, butt, butt exercises, glute exercises, glute training, glutes, gluteus, Weight Training, weightlifting
Posted in Best Exercises, Bodybuilding, Weight Training | 16 Comments »
Tuesday, February 19th, 2013
Many women have misconceptions when it comes to the prospect of adding a weight routine to their exercise regimen.
For example, there seems to be a common myth that lifting weights will transform you into a bodybuilder, laden with bulky muscles. Although this is indeed a goal for some women, it takes a lot more than lifting weights to bulk up.
Ladies, you shouldn’t allow these virtually baseless rumors to hold you back, especially considering the many benefits you stand to gain by adding weights to your fitness routine.
Rather than paying heed to rumors, you might want to first discover just what will happen when you start lifting weights, and here are some positive side effects that could just have you heading for the weight bench, or more likely for the squat rack, the next time you go to the gym.
Here are 5 benefits of weight lifting for the girls:
Remember, building muscle does not mean getting huge. It actually means elevating your metabolism, tightening your buns, and firming your abs.
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Tags: benfits, bum, buns, butt, exericse, female, fitness, glutes, women, workout
Posted in Fitness Tips, Healthy Lifestyle, Women's Health | 2 Comments »
Tuesday, February 12th, 2013
When most women picture their ideal physique, there are a few body parts that are always the main focus in many ladies mind. A tight and toned mid-section, arms, legs and last but not least; their derriere. Female Fitness competitors such as Larissa Reis and pop stars such as Shakira have a back side that is desired by many women. Many a women also have the desire to have beautiful built glutes to show off in their bikinis, dresses, underwear or just about anything to show off their physique.
If you have a million and one questions and just simply feel lost amongst all the information or simply don’t know where to start, then hopefully this article will be perfect for you. With good research combined with personal experience this article shall be the saving grace you have needed.
Anatomy of The Glues:
To achieve a well-shaped and curved butt it is important to know basic information on the anatomy of the glutes. The glutes are made up of three muscles, which all need to be targeted.
- Gluteus Minimum: The gluteus minimus is the smallest and deeper of all the muscles.
- Glueteus Medius: This covers the outer surface of the pelvis.
- Gluteus Maximus: The biggest muscle of the gluteus muscle group, which contributes to the main muscle mass of the glutes.
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Tags: bum, buns, butt, exericse, female, fitness, glutes, women, workout
Posted in Best Exercises, Bodybuilding, Fitness Tips | No Comments »
Friday, March 12th, 2010
Increasing Your Vertical Jumping Ability
A single vertical jump for maximum height is one of the most intense exercises you can do.
Why? Because it requires you to utilize your entire lower body chain in a maximal effort contraction, to produce a maximal amount of force in a split second.
The important aspects of training to work on, to increase your vertical leap include:
- Squatting strength – Maximal leg strength transfers directly to a vertical jump. A strong 1 rep max = a big jump.
- Squatting speed – The faster you can squat, the more power you can generate, the higher you can jump.
- Squatting power – Tied in directly with speed and strength, squat heavier and squat faster and you will jump higher.
- Acceleration – You want to continue accelerating out of the hole all the way through the top of your jump.
- Single leg strength – To eliminate strength imbalances and to improve neuromuscular coordination, train your legs individually.
- Calf strength – Your calves are used at the end of the jump, so max calf strength can mean an extra inch on your vert.
- Sprint speed – Sprinting trains the Type-II Fast Twitch muscle fibers, which are what you need to attain your highest jump. Acceleration applies here as well.
- Hip drive – Your hips are responsible for a significant portion of jumping power from a parallel squat position to standing.
- Glute activation – Your glutes are responsible for driving you out of the hole at the bottom of a squat or jump.
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Tags: glutes, hips, jump squat, jumping, jumping rope, jumps, leaping, leg training, legs, plyometrics, squats, squatting, vertical
Posted in Conditioning, Fitness Tips, Weight Training, Workout Routines | 4 Comments »
