Gluteus Maximus
WITH M1
Lever Standing Hip Extension
Instructions
Preparation
- Stand on platform facing to one side and grasp the bar for support. Place the leg nearest the machine on the padded roller while standing on other leg.
Execution
- Lower lever by extending hip. Return until knee is higer than hip. Repeat. Continue with opposite leg.
Muscles
Target: The primary muscle intended for exercise
- Gluteus Maximus (Butt, Hips (Rear), Glutes)
Synergists: A muscle that assists another muscle to accomplish a movement.
- Hamstrings Thigh (Rear)
- Adductor Magnus Inner Thigh
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Erector Spinae Lower Back
- Obliques (Hips (Upper), Waist (Sides), Obliques)
- Gluteus Medius (Hip, Hip Abductor)
- Gluteus Minimus (Hip, Hip Abductor)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Rectus Abdominis (Waist (Belly), Abdominal, Abs)
WITH M2
Lever Lunge
Instructions
Preparation
- Stand between lever handles to sides. Squat down with feet flat on floor and grasp handles to the sides. Lift lever by extending hips and knees to full extension. Place one leg forward and the opposite leg to the rear.
Execution
- Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original straddle position by extending the hip and knee of the forward leg. Repeat. Continue with other leg in opposite straddle position.
Comments
- Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. With forward foot further forward: Gluteus Maximus is emphasized, Quadriceps are less emphasized.
Muscles
Target: The primary muscle intended for exercise
- Gluteus Maximus (Butt, Hips (Rear), Glutes)
Synergists: A muscle that assists another muscle to accomplish a movement.
- Quadriceps (Thigh (Front), Quads)
- Adductor Magnus Inner Thigh
- Soleus (Calf, Soleus)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Hamstrings Thigh (Rear)
- Gastrocnemius (Calf)
Lever Rear Lunge
Instructions
Preparation
- Stand between lever handles to sides. Squat down with feet flat on floor and grasp handles to the sides. Lift lever by extending hips and knees to full extension. Postition both feet slightly forward.
Execution
- Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating rear lunge with opposite leg.
Comments
- Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
Muscles
Target: The primary muscle intended for exercise
- Gluteus Maximus (Butt, Hips (Rear), Glutes)
Synergists: A muscle that assists another muscle to accomplish a movement.
- Quadriceps (Thigh (Front), Quads)
- Adductor Magnus Inner Thigh
- Soleus (Calf, Soleus)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Hamstrings Thigh (Rear)
- Gastrocnemius (Calf)
- Erector Spinae Lower Back
- Trapezius, Upper (Shoulder (Upper), Upper Traps)
- Trapezius, Lower (Back (Middle), Lower Traps)
- Levator Scapulae (Shoulder (Upper), Neck (Rear))
- Gluteus Medius (Hip, Hip Abductor)
- Gluteus Minimus (Hip, Hip Abductor)
WITH M3
Cable Standing Hip Extension
Instructions
Preparation
- Attach ankle cuff to low pulley. With cuff on one ankle, grasp ballet bar with both hands and step far back with other foot. Elbows remain straight to support body leaning forward. Attached leg is straight and foot is stretched off floor.
Execution
- Pull cable attachment back by extending hip. Return leg to original position. Repeat. Continue with opposite leg.
Muscles
Target: The primary muscle intended for exercise
- Gluteus Maximus (Butt, Hips (Rear), Glutes)
Synergists: A muscle that assists another muscle to accomplish a movement
- Hamstrings Thigh (Rear)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Erector Spinae Lower Back
- Obliques (Hips (Upper), Waist (Sides), Obliques)
- Gluteus Medius (Hip, Hip Abductor)
- Gluteus Minimus (Hip, Hip Abductor)
- Rectus Abdominis (Waist (Belly), Abdominal, Abs)