Seated Glute is an excellent exercise for stretching and strengthening your glutes. It is performed in a seated position with your knees bent and one ankle crossed over the opposite knee. Your partner will stand behind you and brace your shoulders with their hands. You will then attempt to push your torso back for 10-20 seconds while your partner prevents any actual movement of your torso. After 10-20 seconds, your partner will increase the stretch by gently pushing your torso forward for 10-20 seconds. This exercise is great for improving strength and flexibility in the glute muscles.
To incorporate the Seated Glute exercise into your workouts, follow these steps:
1. Warm up: Begin your workout with a dynamic warm-up to prepare your muscles for exercise. This can include activities such as jogging, jumping jacks, or leg swings.
2. Find a partner: This exercise requires a partner to assist with the stretch and provide resistance. Find a workout buddy or ask a friend to help you with this exercise.
3. Set up the position: Sit on a sturdy chair or bench with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a figure-four shape with your legs. Your partner should stand behind you, ready to brace your shoulders with their hands.
4. Starting position: Lean forward slightly, keeping your back straight and your core engaged. This will be your starting position.
5. Push back against resistance: Begin by attempting to push your torso back for 10-20 seconds. Your partner should apply resistance, preventing any actual movement of your torso. Focus on engaging your glute muscles and maintaining proper form throughout the movement.
6. Relax and increase the stretch: After the initial push, relax your muscles while your partner gently pushes your torso forward, increasing the stretch. Hold this position for another 10-20 seconds. You should feel a deeper stretch in your glutes.
7. Repeat and switch sides: Complete the prescribed number of repetitions on one side before switching to the other leg. Aim for 2-