One-Legged Glute Deadlifts - Do Your Thighs Invariably Take Over When Coaching Glutes? Not Anymore!
By: nikky Howard
Submitted: 2010-07-29 03:50:48 | Word Count: 794
If you have got trouble feeling your glutes working in any of the lower body exercises you are doing, this can be an exercise you are going to induce a heap out of...it targets the glutes with minimal thigh involvement and it may be your key to a WAY better butt!
This one looks suspiciously sort of a Bulgarian Split Squat but while not the squatting.
The Bulgarian Split Squat exercise is completed along with your back leg up on a bench then you come back down in the lunge position (aka split squat).
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With this new exercise, but, you are going to basically be doing a one-legged stiff-legged deadlift with your back leg up on the bench.
I used to be really quite amazed at how strongly this one targeted the glutes...the most effective part is, it hits the glutes without involving knee flexion to any substantial degree.
What THIS means is that you'll build bigger glutes (and/or maintain glute size) when you have got knee problems or injuries that forestall you from squatting or lunging.
Now you have got no excuses...unless you've came problems, too, then you are totally messed, after all (simply kidding:)
Therefore here's what the exercise looks like...you'll need 2 dumbells and a bench for this one. Set the dumbells in front of the bench (I am using a couple of 85 lb dumbells - start lighter than this when you try these the first time).
Currently set your ENTIRE SHIN on the high of the bench. You'll need this for some degree of stability. We tend to're not attempting to form this exercise unstable, per se. What we have a tendency to're making an attempt to try to to is get your body in the correct position to force the glutes to activate.
You may would like to slide the dumbells forward a bit. Set your front foot in between the two dumbells, get into position on the bench (like you were going to try and do that split squat movement). Both knees should be bent but held in that very same position throughout the exercise.
Bend forward and grab the dumbells. Keep your core tight.
Now pick the dumbells up off the floor. The pressure ought to be on the heel of your front foot and your glute ought to be feeling it. Your glute will not solely be providing the hip extension that gets you to the upright position, it is also contracting isometrically to maintain that bent-knee split position - double whammy!
Come back all the up till your torso is vertical then lower the dumbells slowly back off and set them on the ground. Repeat the movement, lifting the dumbells off the bottom - setting them down allows you to reset your body position and keep your lower back well stabilized.
Do your reps on one leg then switch legs. I like lower reps with this exercise since the glutes are powerful muscles and would like to be hit exhausting (5 to seven reps per set is good)
The primary time you do it, don't go too serious though, as you'll wish to bring your lower duplicate to hurry before pushing to use heavier weight.
It is important to recollect, you're setting the dumbells completely on the floor in between reps. Breathe out on the way up and keep your core tight. Strive to keep an arch in your lower back throughout the movement as well.
Once you've done your reps on one leg, switch to the other leg.
This exercise increases lower back and glute involvement significantly. You are maintaining a bend in the front leg and solely moving at the hip, which essentially utilizes the glutes from the OTHER direction (referred to as hip extension). Instead of pushing down against one thing, you're using the glutes to tug your higher body up.
As a result of there's no active knee flexion, individuals with knee problems do not expertise the same issues as with lunging or squatting exercises but still get glorious glute, hamstring and lower back work.
So if a higher butt (or a bigger butt!) is something you have continuously needed but found your thighs invariably took over the exercises you were doing for that purpose, THIS is an exercise you will wish to strive out.
Author Resource:- Bob has been writing articles online for nearly 2 years now. Not only does this author specialize in Arthritis, you can also check out his latest website about:
