Exercise details

Target muscle: Gluteus Maximus
Synergists: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Adductor Magnus, Soleus, Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
Mechanics: Compound
Force: Push

Single Leg Bench or Chair Squat

Cliff Scherb · September 16, 2018

Begin by sitting on a bench or chair and elevate one leg while keeping the other foot, grounded and steady, on the floor.

Place your arms straight out in front of you, and lean slightly forward to transfer your body weight onto your grounded foot.
Using a combination of glute, quadricep, and hamstring strength, lift your body up to standing position.
Stand strong, briefly, before lowering yourself steadily back to the seated position.

Strength, no equipment

Weighted Squat

Cliff Scherb · September 16, 2018

GOAL: Improve force delivery to the pedal in cycling.

Strength, no equipment

Glute Bridge

Cliff Scherb · September 16, 2018

Lie on your back with one leg raised in the air. Thrust forward and raise your hips off the ground as high as you can. Slowly lower yourself to the floor.

Strength, no equipment

Gluteus Medius Strengthening - glute strength hip extension

Cliff Scherb · September 16, 2018

Start on all fours with your knees directly under your hips and your hands under your shoulders.

Keep your belly drawn in, shoulders back and down, and your spine in a long line. Place a light (3- to 8-pound) dumbbell in the crook of your left knee. (May be done with our without weights.)
Use the power of your right glute to balance and the power of your left glute to lift up your leg.
Flex your foot and raise your knee up a little higher than your hips. Maintain your balance by distributing your body weight equally over both hands and your lowered knee.

Strength, no equipment

Single Leg Deadlift - hip and glute strength

Cliff Scherb · September 16, 2018

NOTE: This may be done with our without weights. If you are not able to have dumbbells, or kettlebell, you may use any object of similar size and weight. 2-10lbs. Place one kettlebell on a stool approximately six to twelve inches high. Stand in front and slightly under the stool with the feet a couple of inches apart. Begin a single leg hip hinge by reaching back with one leg and creating a straight line.

Grasp the kettlebell firmly making sure that the shoulder girdle is depresses and retracted. Keep the spine perfectly aligned by engaging the lats and push the static foot into the ground with the big toe and heel. Slowly hip hinge and stand back up with straight arms as the kettlebell move to the sides and the feet come together.

Return the kettlebell to the bottom of the stool by reversing the movement. Repeat this movement for the desired repetitions and then change legs.

swiss ball, home equipment, GYM

Feet on Ball Hip Thrust

Cliff Scherb · September 13, 2018

Lie face-up and rest your feet on the ball. Bend your knees 90°, rolling the ball toward you a bit. Brace your abs, and drive through your heels to raise your hips into the air until they’re in line with your torso.

no equipment

Single-leg glute bridge

Cliff Scherb · September 13, 2018

Lie face-up on the floor and place your right heel on the floor and extend the left leg. Brace your abs and contract your glutes to bridge your hips off the floor while simultaneously raising your left leg in the air until it’s in line with your right thigh.

GYM, home equipment, swiss ball

Butterfly hip thrust

Cliff Scherb · September 13, 2018

Lie back on a Swiss ball so your upper back is supported, and your butt is in front of the ball hovering above the floor. Place the soles of your feet together, and rest them on the floor in front of you. Brace your abs, push your knees out, and drive your feet into the floor to raise your hips until they’re level with your torso.

home equipment, GYM, swiss ball

Stability ball hip lifts

Cliff Scherb · September 13, 2018

Lie face-up and rest your feet on the ball. Bend your knees 90°, rolling the ball toward you a bit. Brace your abs, and drive through your heels to raise your hips into the air until they’re in line with your torso.