7 BEST Leg Exercises to Strengthen Glutes - Recipe To Longevity Pt 2 (Guided Exercise)

Описание: Jeanette's Recipe to Longevity is here! This program focuses on improving mobility, injury prevention, balance and overall well-being. Follow along this 8 part series where we will be focusing on improving these aspects for different parts of the body!

About Jeanette Summerville:
Jeanette is a NASM Certified PT/ Corrective Exercise Specialist at the Joint & Spine Wellness Center in Marlton, NJ. These videos are based off her extensive experience with hundreds of clients that she's helped over the years.

Part 2: Glute And Leg Strengthening
Get that peach pie started! 😂 These 7 exercises will help improve and strengthen the glutes and legs!

Chapters:
0:00 - 0:35 Recipe To Longevity Intro
0:35 - 0:55 Intro Song
0:55 - 2:09 Instructions
2:09 - 4:15 Exercise 1: Straight Leg Raises
4:15 - 6:18 Exercise 2: Side Leg Raises
6:18 - 8:11 Exercise 3: Clam Shells
8:11 - 9:35 Exercise 4: Fire Hydrants
9:35 - 12:22 Exercise 5: Rainbows
12:22 - 14:02 Exercise 6: Straight Leg Kicks
14:02 - 15:21 Exercise 7: Donkey Kicks
15:21 - 16:13 Modification Suggestions
16:13 - 16:33 Outro

Overview:

Jeanette's Recipe to Longevity is an 8 part video series. Follow along and try to do 2 sets of 10 repetitions of each of these exercises easily and pain-free. If you're a beginner and not very mobile, start out slowly; as you progress, you're going to have an increase in mobility and a reduction in pain. You can build this into a program by adding bands and weights so that you can improve even more. If you're medium to advanced, we're going to identify under-active muscles, over-active muscles, or imbalances to prevent injury in the future.

The second group of exercises is a series of glute and leg strengthening exercises. For each exercise, there will also be a standing version shown, in case you are unable to get on the floor.

Exercise 1: Straight Leg Raises- This strengthens the quads. The problem I often see is when people start to do this exercise on the weaker leg, they tend to cave the foot in. This will cramp the calf muscle. Keep the feet aligned.

Exercise 2: Side Leg Raises- Be careful, people usually do this one wrong. We're activating the glute medius. Don't activate the quad. Take your foot and put it slightly behind the other foot, turn the toes down, heel up, and raise from there. If it's uncomfortable, lay on your side.

Exercise 3: Clam Shells- Bend the legs, knees out. To increase difficulty, do this with the legs in the air. If one side is easier to do than the other, do more repetitions on the weaker side.

Exercise 4: Fire Hydrants- Also works the glute medius. Remember to keep a neutral neck position, don't lean your head back.

Exercise 5: Rainbows- Tap the toe forward, heel up, engage the glute medius. Bring the foot over to the back and tap again. Make sure you're getting a nice arc.

Exercise 6: Straight Leg Kicks- On all fours, extend the leg, flex the foot, lift straight up. Engage the glutes. Squeeze at the top. Don't forget to breathe, and don't extend so high that you engage your lower back.

Exercise 7: Donkey Kicks- Keep the heels pointed up, kick straight up, engage the glutes.

You can always add bands or weights to create more of a challenge. What about if it was too difficult? Remember, never work through pain. Even if you had difficulty doing the exercise, just the attempt is going to make you strong.

If you happen to be in the Marlton, New Jersey area, make a consultation appointment with me so that we can help work through some of these difficulties you're having. If you're not in the area though, it would be a great idea if you saw a corrective exercise specialist so that they can help you with your needs and tailoring the exercises to your body.

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