TROUBLE SPOTS

Targeted Muscles: Lumbar extensors – longissimus, iliocostalis, multifidi

From an all-fours position, extend one leg and the opposite arm so that they are parallel to the floor. Hold this position for seven to eight seconds, and then repeat with the opposite arm and leg.

Training Points to Emphasize
• Maintain neutral spinal alignment throughout the exercise.
• Maintain a mild contraction of the abdominal wall to help ensure spine stability.
• Avoid “hiking” the hip, which twists the spine.

Benefits:
Strengthens Back stabilizers.
This exercise can be done over a Swiss Ball.

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Workouts for problem areas—- Focus Butt

Isolating the Glutes:

How should I train my glutes?

The bridge is an excellent starting exercise which functionally trains the glutes. By adding a resistance band such as the Band Loop to this exercise resistance to turning the hip, thigh and knees outwards will help you achieve a greater isolation of the gluteus maximus than could be otherwise be accomplished.

Starting position:
• Lay on your back and place the band loop around your thighs just above your knees
• Place your feet directly under your knees
• If necessary tie a knot in the band to allow for more resistance
The exercise:
• Maintain normal respiration (avoid holding your breath!)
• Squeeze your glutes tightly
• Push your knees outwards against the band
• Slowly lift your tailbone, then buttocks, and then lower back up in sequence
• Slowly lower the bridge from the top down
• Relax
Repetitions:
• Perform 12-15 repetitions very slowly twice a day (up to 10 seconds/repetition)
• Increase to 3 sets over time

Backward walking lunge
• Stand with you feet shoulder width apart
• Step back with your left leg into a lunge (lower body till knee is 90 degree)
• Perform 12-15 Reps moving backward or reverse lunge for each leg
Step Down
• Place a light barbell on your back and step up into a bench – bench should be knee height
• Step backward with your left leg off the bench and onto the floor.
• Perform 3 sets of 10 reps for each leg… Resting 30 seconds between sets.
References:
1. Kankaanpää M, Taimela S, Laaksonen D, et al. Back and hip extensor fatigability in chronic low