May 10th, 2023 9:31 AM Mr. Q Categories: Body Weight
The gluteal isometric exercise is a simple but effective exercise that helps to strengthen the gluteal muscles.
- 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