![]() ![]() Begin by lying on one side and supporting the head with the arm or hand.Side-lying hip abduction exercises are effective for strengthening the gluteus medius muscle. A small-scale 2017 study found that split-squats had the highest impact on the gluteus maximus, compared with deadlifts and good-mornings. To increase the intensity, hold weights in the hands while squatting.Īnother variation is the split-squat, during which a person performs squats with their legs apart.The back should be straight, and the knees should not travel out in front of the toes. Slowly lower the butt as close as possible to the floor, without losing balance.If it is not possible to perform one-leg squats, regular squats are also effective. Repeat several times before switching to the right leg. The back should be straight and the left knee in line with the left foot. Slowly lower the butt as close as possible to the floor while keeping the leg elevated. ![]()
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