These exercises are a way to build up the gluteal muscles. If you have some injury of the gluteal muscles it is for the best to seek medical advice so that the reason for inhibition of the muscles can be treated properly.
STRENGTHENING THE CONNECTION
Lay on your back and bent your knees. Your feet should be flat on the floor aligned with the knees, ankles and hips. Then, press the heel to the floor and focus on the contraction happening in the buttocks area. Do this one side at a time and if you feel that the calf is being too pressured, lift your toes up and press only the heels onto the floor.
Lying onto your back bent the knees and put your feet flat onto the floor aligned with the hips, ankles and knees. Engage the buttocks as in the 1st exercise. Then, put your pubic bone outwards and continue rolling up sequentially through the spine, onto the shoulders. Your abdominals should be participating as well. Afterwards, roll down to the beginning position from the spine top. Do not pressure the neck and shoulders excessively. One optional progression is to extent one leg toward the ceiling with a flexed foot. As you are lowering your hips, pull the knee of the leg which is extended to the chest and press the hips back up while you are pressing the heel of the extended leg back toward the ceiling.
Stand tall with the arches of the feet aligned with the outward parts of your hips. Include your buttocks and legs by making a “corkscrew” action- engage the legs’ muscles while you are keeping your feet in a firm position. Hands can be put on the back of the neck which will help in maintaining the upright position of the spine.
Bend at the hips by putting them straight behind you- this is the hip hinge which is a crucial function for proper flexing. While doing this, keep the torso in one place so that you become parallel to the floor in a straight back position.
Include the legs and buttock by pressing the hips forward in order to put the torso back to the starting upright position.
You can use a kettlebell or a weighted bar close to the body and once you can perform more accurately, try the single leg deadlift.
Step out with one leg as far as you can so that when you descend your knees are bended to an angle of 90 degrees and do not move forward beyond the ankles. Put the hands onto the neck and position your torso vertically. While descending, the back heel will lift and the back knee will lower down until it touches the floor. Moreover, your knees should not be pushed inwards to the midline of the body, but should be aligned with the ankles and hips.
Press down through the front heel and include the buttock in order to return to the beginning position and repeat this for as much reps you want and then change sides.
Additionally, you can rotate the torso toward the front leg and keep a steady base. Your arms should move opposing to the lower body.
Begin with one leg up on a step and the opposing arm is forward. Your hips, knees and ankles should be aligned and make sure that the hip of the leading leg is not pulled up. Press down into the heel of the leading leg and while you are stepping, move the rear leg forward with the knee bent at 90 degrees. What’s more, your arms should be switching naturally so that they are opposed to the lowered body which will maintain the balance. Stay in an upright position as you put the leg that is back down, to the beginning position. Repeat as much as you can and then change sides.
If you do not experience any shoulder related problems, use a kettlebell overhead in the opposite arm of the leg that is lifting from the back to upward position and maintain the arm in a neutral position during the entire exercise. What’s more, the arm should make a straight line over the body and your spine should maintain a neutral position.
Source: Health And Home Remedies