My previous two posts demonstrated two exercises you should be doing
to strengthen the deeper gluteal muscles. Now I am prescribing an
exercise that requires a lot of balance and stabilization around the
hip. This is by far the hardest of the three exercises. You may find
it difficult to perform even 1 repetition, so begin with just doing 1
repetition on each leg at a time. Accumulate 5 reps on each side in a
single training session. Gradually work your way up to performing 5
repetitions on each side in a row, for 5 sets, with approximately 1
minute break between sets.
Performing the 3 gluteal
exercises as a warmup prior to your swings, squats, and deadlifts will
prime the system for optimal performance, as well as prevent problems in
hip stability and strength. You will surely notice a difference in
mobility and strength in a matter of 3-4 weeks practice. So get to
work!
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