Tuesday Glutes & Hip Flexors Gym Workout

Tuesday Glutes & Hip Flexors Gym Workout

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Adductor / Abductor / Adduction Inner Thigh Machine

1. Set up an abductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position.
2. If fitted, grasp the handles on each side of the machine.
3. Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position.
4. While exhaling, press against the legs pads of the machine with your legs, by slowly spreading them.
5. When you feel a slight stretching in your abductors, pause fora count of one squeezing them as you do so.
6. In a controlled movement, return to the start position, inhaling as you do so.
7. Repeat.

Barbell Squats

1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your shoulders.
4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
5. Stand with your legs shoulder width apart.
6. Bend your knees forward and allow your hips to bend back as if sitting down,
7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Barbell Step-ups

1. Set up a barbell in a rack at shoulder height.
2. In front of the rack, place an aerobic or exercise step on the floor.
3. Position yourself under the barbell so it is resting across your shoulder. Not on your neck.
4. Stand up straight to lift the barbell from the rack and walk forward to the step.
5. Place one foot on the step and push down through your heel while straightening your leg to lift yourself up onto the step and place your other foot flat on the step.Hold fora count of one.
6. Step down with the opposite leg to the one you started the movement with.
7. Repeat all the repetitions of the set for your chosen lead leg befor changing to the other.

For novices or people with balance problems, this exercise can be performed using only body weight or dumbbells until you are confident and your strength has increased. You can also perform this movement by alternating between legs.

Bodyweight Squats

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

Barbell Snatch

• With your feet shoulder-width apart, bend down from the knees, driving the hips back and keep your back flat.
• Grab a barbell with an overhand grip that is shoulder width apart.
• Push off the floor while simultaneously lifting the barbell upward, keeping it close to your body.
• Explosively, pull the barbell up and push it above your head as you allow your hips to dip back towards the ground.
• Stand up to finish the movement.

Dumbbell Lunges

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
6. Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Fire Hydrants / Abductor / Adductor Knee Raises

1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
2. Try to relax your core so that your back and abs are in a natural position.
3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
4. Now raise your right thigh out to the side, keeping the hips still.
5. Kick your raised leg straight back slowly until it is in line with your torso.
6. Reverse the movement to return to the starting position.

Front Barbell Squats

1. Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up and under the bar. The bar should be resting on the front of your shoulders. Core is tight. Back is flat.
2. Maintaining control, lift the bar up. Bend your knees forward and allow your hips to bend back as if sitting down. Pause when thighs are parallel with the floor.
3. Return to the starting position and repeat.

Leg Press / Machine Squat Press

1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
2. Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
5. Repeat.
6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Lunge Twists

1. Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.
2. Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.
3. Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.

TRX Suspension Straps Squats

1. Secure a pair of suspension straps. Facing the straps, hold one handle in each handle.
2. Bringing your arms to your side, make sure the straps are tight.
3. Bend at the knees and slowly push your hips back while keeping your chest and head up. You core and lower back will remain tight.
4. Once your upper thighs are parallel with the floor, slowly return to the starting position, keeping the knees slightly bent. Repeat.

Weighted Glute Bridges

1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
4. Slowly lower your hips and repeat the movement.

Original article and pictures take workoutlabs.com site