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GLUTEUS MAXIMUS – STRENGTH & MUSCLE MASS

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NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.

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ANATOMY

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• LOWER BODY .
  • GLUTEUS MAXIMUS-MEDIUS-MINIMUS MUSCLES .

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TRAINING the GLUTEUS MAXIMUS

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• 5 VIDEOS + 3 LINKS – GLUTEUS MAXIMUS . √  
  • 16 GRAPHICS + 3 RESEARCH ARTICLES – GLUTEUS MAXIMUS . √  

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UNILATERAL EXERCISES for the GLUTEUS MAXIMUS + OTHER MUSCLES

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1 LEG SQUATS – VERTICAL MOVEMENT

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• 6 VIDEOS – SINGLE LEG SQUATS – [P]REHAB . √
• 4 VIDEOS – SINGLE LEG SQUATS . √   
  • 5 GRAPHICS + 3 RESEARCH ARTICLES – SINGLE LEG SQUATS . √
• 1 VIDEO – BAND EXERCISE – SINGLE LEG STANDING PRESSDOWN . √  

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STEP-UPS

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• 3 VIDEOS – STEP-UPS – [P]REHAB . √  
• 4 VIDEOS – STEP-UPS – FRONT or FORWARD . √   
• 3 VIDEOS – STEP-UPS – SIDE or LATERAL . √  
• 1 VIDEO – STEP-UPS – BACKWARD . √
  • 4 GRAPHICS + 3 RESEARCH ARTICLES – STEP-UPS – FORWARD .√
  • 5 GRAPHICS + 3 RESEARCH ARTICLES – STEP-UPS – SIDE .√

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SPLIT SQUATS – BOTH FEET ANCHORED

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• 6 VIDEOS – SPLIT SQUATS – [P]REHAB . √ 
• 4 VIDEOS – SPLIT SQUATS – BACK FOOT ON THE FLOOR . √  
  • 4 GRAPHICS + 3 RESEARCH ARTICLES – SPLIT SQUATS – BACK FOOT ON THE FLOOR . √
• 4 VIDEOS – SPLIT SQUATS – BACK FOOT ELEVATED – BULGARIANS . √
  • 9 GRAPHICS + 2 RESEARCH ARTICLES – SPLIT SQUATS – BACK FOOT ELEVATED – BULGARIANS . √

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LUNGES – ONE or BOTH FEET MOVE

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• 1 VIDEO – LUNGES – FORWARD & BACK – [P]REHAB . √
• 7 VIDEOS – LUNGES – FORWARD & BACK . √  
  • 10 GRAPHICS + 8 RESEARCH ARTICLES – FORWARD LUNGES & BACK . √
• 1 VIDEO – LATERAL LUNGES – [P]REHAB . √
• 4 VIDEOS – LATERAL LUNGES – PUSH OFF & PULL IN . √
  • 7 GRAPHICS + 4 RESEARCH ARTICLES – LATERAL LUNGES – PUSH OFF & PULL IN . √

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HIP EXTENSION – STRAIGHT LEG – STANDING or PRONE

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• 1 VIDEO – HIP EXTENSION – GLUTES . √
  • 11 GRAPHICS + 5 RESEARCH ARTICLES – HIP EXTENSION – GLUTES .√

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HIP EXTENSION – BENT KNEE – SWINGBACK, KICKBACK or KICK-UP

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• 6 VIDEOS – SWINGBACK, KICKBACK, KICK-UP .  √
  • 9 GRAPHICS + 6 RESEARCH ARTICLES – SWINGBACK, KICKBACK, KICK-UP .√

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BILATERAL EXERCISES for the GLUTEUS MAXIMUS + OTHERS MUSCLES

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HIP THRUST & GLUTE BRIDGE

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• 4 VIDEOS – HIP THRUST & GLUTE BRIDGE – [P]REHAB . √  
• 5 VIDEOS – HIP THRUST . √
  • 9 GRAPHICS + 2 RESEARCH ARTICLES – MUSCLES WORKED . √
  • 16 GRAPHICS + 6 RESEARCH ARTICLES – MUSCLE COMPARISON TO OTHER EXERCISES . √
  • 3 GRAPHICS – HIP THRUST TECHNIQUE . √ 

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BACK (TRUNK) EXTENSION – GLUTE FOCUS

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• 1 VIDEO – BACK (TRUNK) EXTENSION – GLUTE FOCUS .
  • Also see – POSTERIOR CHAIN – HAMSTRINGS-GLUTES -SPINAL ERECTORS – Straight Leg Exercises

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SQUATS 

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• 5 VIDEOS – 2 LEG BAR SQUATS . √  
• 4 VIDEOS – 2 LEG BODYWEIGHT SQUATS . √  
• 4 VIDEOS – GOBLET SQUATS . √
  • 6 GRAPHICS + 2 RESEARCH ARTICLES – LOAD .√
  • 8 GRAPHICS + 2 RESEARCH ARTICLES – FRONT vs BACK .√
  • 6 GRAPHICS + 1 RESEARCH ARTICLE – STANCE WIDTH or HIP AB·DUCTION .√
  • 4 GRAPHICS + 1 RESEARCH ARTICLE – ANGLE OF THE FEET or HIP EXTERNAL ROTATION .√
  • 17 GRAPHICS + 4 RESEARCH ARTICLES – DEPTH – FULL vs. PARALLEL vs HALF .√
  • 10 GRAPHICS + 3 RESEARCH ARTICLES – MUSCLE COMPARISON vs. OTHER EXERCISES .√
    • 3 GRAPHICS – 2 LEG SQUATS .
    • 4 GRAPHICS – ANKLE MOBILITY .
    • 5 GRAPHICS – LONG LEGS .

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LEG PRESS

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• 2 VIDEOS – LEG PRESS .
  • 6 GRAPHICS + 2 RESEARCH ARTICLES – LEG PRESS .√

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DEADLIFT

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• 6 VIDEOS – DEADLIFTS .
  • 16 GRAPHICS – DEADLIFTS .
  • 1 ARTICLE + 3 GRAPHICS – MODIFYING DEADLIFTS for HIP PAIN . 

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