Ahhh……..aging ya gotta love it! NO really, cause there’s not a lot of choices. So in addition to scheduling your colonoscopy, joining AARP and meeting with your retirement planner. You need to start working on your glutes. You know the junk in your trunk!
IMPORTANCE OF STRONG GLUTES
Moving from a sitting to a standing position, propelling yourself forward when you’re walking, climbing stairs or avoiding a fall after slipping all require hip extension. The primary muscle responsible for this movement, gluteus maximus.
As we age we lose muscle mass, strength and power. Only part of this is due to the natural aging process; the quantity of loss depends on your activity level and the exercises you incorporate into your workouts. While many exercises like squats, lunges and deadlifts work the glutes to a certain degree. It’s not enough.
EXERCISES, SETS AND REPS
In the video and workout below, I’ll run you through several exercises that target the glutes. To insure you improve all the facets of this muscle, change the number of repetitions you perform and the load you use. If you have a history of low back problems or any pre-existing conditions that might be aggravated by starting an exercise program check with you physician before trying these.
Exercises Targeting The Glutes (click link to view video)
Week 1: 2 sets of 15 repetitions (2 x15) frogs, bridging (2 x a week)
Week 2: 2 sets of 20 repetitions (2 x 20) frogs, bridging (2 x a week)
Week 3: 3 x 20 frogs, bridging (2 x a week)
Week 4: 2 x 10 weighted frogs, single leg bridging (2 x a week)
Week 5 and on: Slowly work up to 3 x 20, and once you’re there increase the weight. Also add a third exercise, bird dogs, starting with 2-3 x 10 and continue performing the exercises 2 x a week.
THINGS TO KEEP IN MIND
- Intensity beats volume, make sure you’re contracting and squeezing the glutes at the top of the movement.
- Don’t go overboard with the weight! How much you increase the weight depends on your medical history and training level. Remember, it’s better to go too light then too heavy.
- Utilize these lifts at the end of the workout
- If it doesn’t feel right—STOP!
As usual, if you have any questions let me know.
- Tobeyis K and Mikeis J. Single Leg Glute Bridge. Strength and Conditioning Journal. August 2017.
- Force Vector Training by Bret Contreras on www.nsca.com