BE TV Episode 3: Glute Work That Actually Works! (Adaptations for the Ante/Post Natal Client)

Burrell Education TV Episode 3

As I'm not the biggest fan of floor-based work for the Ante/Post Natal population and that includes the humble Clamshell ;-), I've been very interested in lots of great blogs flying about the internet dedicated to which 'glute' strength exercises actually give the best bang for buck, muscle fibre recruitment and ACTUALLY WORK for runners and other 'heavy' recreational or professional athletes but not many with adaptations/considerations for the Pregnant or Post Natal client that I know most of you serve....so here goes with my round up of the best info that's passed by my screen in the past few weeks.....and a great video where I go through the adaptations of some of my faves using land-based move and the Power Plate.  I think we've all 'got' that functional glutes are a major part of the Pelvic Floor/Core Function puzzle and of course optimal function of the global system....in short, we need all hands to the pump for local and global functionality and a 'lazy' bum won't cut it 😉

Burrell_Ed_TV3

So, from varying sources, it appears that there's a bit of a cross-over in moves that are great for firing Glute Max and Med and quite a few of the 'single-leg' exercises that we typically associate with Glute Med, rating pretty high for Glute Max activation too.  But the eagle-eyed among you will also spot that the Clamshell also came out OK for Glute Med activation but I'm sticking with my vertical exercises as my first choice - afterall, that's the position that we do most of our moving and living - #getthosemomsmatchfit!

Moves that Work - Glute Med

  1. Single Leg Squat
  2. Single Leg Deadlift
  3. Resisted Abduction
  4. Single Leg Bridge
  5. Forward Step Up (weighted + high)
  6. Pelvic Drops
  7. Resisted Abduction

Moves That Work - Glute Max

  1.  Wall Squats
  2.  Single Leg Deadlifts - 'Storks'
  3.  Forward Step-Ups
  4.  Sumo Deadlifts
  5.  Bulgarian Lunge
  6.  Forward Step Ups (weighted + high)

glute Max activation

View the rest of the blog from: The Physio Running here - http://www.running-physio.com/glutes2/

 

A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises - http://www.tandfonline.com/doi/abs/10.3109/09593985.2011.604981

Bret Contreras (The Glute Guy)https://www.t-nation.com/training/dispelling-the-glute-myth

Bret Contreras:  Strong Curves: A Woman's Guide to Building a Better Butt and Bodyhttp://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642

Link to Episode 1

Link to Episode 2

You might also be interested in these previous blogs, full of great videos:

Free The Hips And Activate The Glutes For A Stronger Pelvic Floor

5 Wonderful Ways to Free the Piriformis – Video

Working on Your Diastasis Mummy Tummy? Don’t Forget Your Bum! (Videos)

 

How To Supersize Your Strength Work For Gluteus Medius (Video)

workshop series with me

If you like this blog, I bet you'd be interested in my tour this year in collaboration with Fitpro.  I'll be travelling from Southampton to Scotland to deliver a 1-Day Workshop titled:  Adapting Modern Functional Fitness Tools For The Pregnant & Post Natal Client.  Check out the dates and details by clicking the link.  Hope to see you live this year!

Client_Outdoors_web

And there's LOTS more of this forward-facing programming for the Ante/Post Natal client in the Working Outdoors with the Pregnant and Post Natal Client On-Line Certification too!  Take a look, it's revolutionary!

 

 

 

 

 

 

 

 

 

 

 

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