 The Glutes have long been a body part that most men and women at some point, think about toning, tighting,and building. Most of us would love to have " Buns of Steel". You may or may not have see that tape, however; most of us can paint a great mental picture of Monica Brant or Jay Cutler. All buns are differently not created equal, so we will be covering a few exercises that will help shape and add to the look you are trying to achieve. Do you want great Glutes? Are you willing to work hard to get them? Get ready to make some changes in the way you look and the way you are training.
This months special feature is Susan Desantis. She is an awesome role model for any women interested in competing in Figure contest. She is currently a Professional Fitness Trainer at Gold> '> s Gym in Stuart, FL
In this kinesiology segment we are taking a look at a few major muscles in the gluteal region. This region consist of nine muscles and they are the following: Gluteus maximus, gluteus medius, gluteus minimus, pyriformis, obturator internus, gemellus superior, gemellus inferior, quadratus femoris, obturator externus. We will be concentrating on the first three mentioned: Gluteus maximus, Gluteus medius, and Gluteus minimus. The following exercises, will also involve other muscle groups of the front and back of the leg. For example: Quadriceps muscles, (Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius) and the Hamstrings muscles (Biceps femoris, Semitendinosus, Semimembranosus).
This segment will help supply you with the proper information, to help improve or even change your existing workout. The exercises that we will cover are as follows: I. Smith Machine Front Squats, II. Smith Machine Lunges, III. Smith Machine Plea Squats, and VI. Dumbbell Stiff legged Deadlifts. In these different exercises, we will cover muscles that are emphasized (Heavy & Moderate) , execution, form, muscleology, and the anatomy of each exercise.
Remember to always start out light and slow when attempting any exercises in the Muscleology articles. Always consult a professional trainer (PT), if you are having any problems preforming these exercises. Remember that proper technique with light to moderate weight will always give you better results apposed to sloppy training with heavy weight. This segment should provide you with some great exercises to give you the look you are trying to achieve. Until the next issue, remember there are three things that will always help make you successful in your training. Commitment, Dedication, and Consistency. Train Hard and Train Smart. GOD BLESS
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| Advanced Only ( *This movement is for advanced lifters only )
Exercise 2: Smith Machine Lunges
Emphasized Muscles:
Heavy Use: Gluteus Maximus and Vasti Group, Semitendinosus, Semimembranosus
- In the Quads the Vasti Group becomes more active because of the forward positioning of the feet.
- The Glutes & Hamstrings become more involved when you squat 90 degrees or below
Moderate Use: Gluteus medius & minimus, Rectus femoris, Biceps femoris
Muscle Position and Execution:
- Feet together- Approximately 12 to 18 inches in front of bar * the taller you are the farther in front your feet should be
- Hand position is a little wider than shoulder width
- Place bar on upper trap "not in the bend of your neck" (use pad in increase comfort)
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| Keep knees slightly bent, and upper torso tight, take a breath, bend knees into squat |
1/4 of way into movement, sit back rotating at the hip, keeping low back arched, butt out-(just like sitting in a chair) |
Breaking the 90 degree plane activates the glutes (make sure to keep your hips tight) |
Is a deeper movement that requires more flexibility, and could put more stress on lower back & knees * This movement should be done with the assistance of a personal trainer |
| Tips and Form: |
- Although your feet are flat more pressure needs to be placed towards the balls of your feet
- Always keep a tight grip - to keep bar from moving or slipping off your back
- Keep your eyes straight ahead "Never look Up" and "Don't Look Down" (This form can cause spinal injury when you are handling moderate to heavy weights)
- Do not exhale your air to early, wait until you have passed the 90 degree point during "Up Phase", then release the air slowly and controlled
- It is very important to keep the normal curvature in your spine throughout this movement
- Do Not BOUNCE at the top or bottom of exercise
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| Muscleology: |
| The Gluteus Maximus acts is the major support of the pelvis. It bring the upper thigh into line with the body, and also allows the leg to externally rotate. The Gluteus medius and minimus act as a major support of body when you are on one leg. It's action is to abduct (move the leg outward) the thigh when it is in an extended position. These three muscles give amazing strength, mobility and stability to the hip and the hip-joint. |
| Muscle Anatomy: |
| The Gluteus maximus is a very coarse, broad and dense muscle mass in which the fiber bundles lay parallel with each other. The direction of the fibers run downwards and outwards. It arises from the superior curved line of the ilium, and terminates in a thick tendinous material that is inserted into the fascia lata covering outer side of the thigh. The Gluteus medius is a wide, dense, and radiating muscle that lies on the outer surface of the pelvis. It arises from the gluteal aponeurosis, and terminates into a flat tendon that inserts into the oblique line. The Gluteus minimus (the smallest of the three muscles) is a thin narrow, fan shaped muscle. It arises from the outer surface of the illium that terminates in a tendon, which is inserted into a small impression on the front border of the great trochanter. |
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