Gluteal Isometric
May 10th, 2023 9:31 AM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
N/AThe gluteal isometric exercise is a simple but effective exercise that helps to strengthen the gluteal muscles.
Proper form:
- Begin by standing with your feet shoulder-width apart and your arms at your sides.
- Tighten your gluteal muscles and hold the contraction for 5-10 seconds.
- Release the contraction and relax your gluteal muscles for 5-10 seconds.
- Repeat the contraction and relaxation for 10-15 reps.
How to reduce difficulty: If you find the exercise too challenging, you can try holding the contraction for a shorter period of time or reducing the number of reps.
How to increase difficulty: To increase the difficulty of the exercise, you can hold the contraction for a longer period of time or increase the number of reps.
Number of reps: Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps
Estimated time for exercise: 2-3 minutes
Body Group:
LegsMuscle Group(s):
GluteusMuscles used:
Primary:
Gluteus MaximusSecondary:
NoneTertiary:
NoneDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.