LB-GLUTEUS-MAXIMUS-STRENGTH-MUSCLE-MASS

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STRENGTH & MUSCLE MASS
– Gluteus Maximus, Medius, Minimus, Quadriceps, Ad-ductors etc.

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NOTE: Research Articles are informative and fun to read. However, they can have varied results so learn what works best for you. 

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ANATOMY

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• Lower Body Anatomy .
  • Gluteus Maximus-Medius-Minimus Anatomy .

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TRAINING the GLUTEUS MAXIMUS

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• 5 Videos + 1 Link – Gluteus Maximus Training .   
  • 25 Graphics + 4 Research Studies – Gluteus Maximus Training . 

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UNILATERAL EXERCISES 

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1 LEG SQUATS – VERTICAL MOVEMENT

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• 4 Videos – Single Leg Squats .    
  • 6 Videos – [P]Rehab – Single Leg Squats . 
  • 1 Video – [P]Rehab – Single Leg Standing Pressdown with Band .   
  • 6 Graphics + 3 Research Studies – Single Leg Squats . 

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STEP-UPS

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• 5 Videos – Forward or Step-ups .    
• 3 Videos – Lateral or Side Step-ups .   
• 1 Video – Backward Step-ups .
  • 4 Graphics + 3 Research Studies – Forward Step-ups .
  • 6 Graphics + 3 Research Studies – Lateral or Side Step-ups .

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SPLIT SQUATS – BOTH FEET ANCHORED

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• 5 Videos – Split Squats with Back Foot on the Floor .
  • 6 Videos – [P]Rehab – Split Squats .   
  • 19 Graphics + 5 Research Studies – Split Squats with Back Foot on the Floor . 

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  4 Videos – Split Squats with Back Foot Elevated – Bulgarians .
  • 10 Graphics + 2 Research Studies – Split Squat with Back Foot Elevated – Bulgarians . 

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LUNGES – THE FEET MOVE

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• 5 Videos – Forward & Backward Lunges .   
  • 1 Video – [P]Rehab Forward and Backward Lunges .  
  • 30 Graphics + 9 Research Studies – Forward Lunges . 

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  2 Videos – Lateral Lunges – Push Back to Center . ex: Side to Side  
• 2 Videos – Lateral Lunges – Lead Leg Leads – ex: Side Walking Lunges
  • 1 Video – [P]Rehab Lateral or Side Lunges . 
  • 19 Graphics + 4 Research Studies – Lateral Lunges . 

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HIP EXTENSION – STRAIGHT LEG or KNEE FLEXED

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• 8 Videos – Kickback – Swingback | Donkeykick – Kickup .     
  • 31 Graphics + 10 Research Studies – Kickback – Swingback – Donkeykick – Kickup . 

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BILATERAL or UNILATERAL EXERCISES

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HIP THRUST & GLUTE BRIDGE

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• 7 Videos – Hip Thrust .
  • 4 Videos – [P]Rehab – Hip Thrust & Glute Bridge .   
  • 19 Graphics + 3 Research Studies – Muscles Worked . 
  • 20 Graphics + 7 Research Studies – Muscle Comparison to Other Exercises . 

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BACK (TRUNK) EXTENSION – GLUTE FOCUS

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• 1 Video – Back (Trunk) Extension .    
  • Also see – Posterior Chain – Hamstrings-Glutes-Spinal Erectors – Straight Leg Exercises

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BILATERAL EXERCISES

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SQUATS 

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• 4 Videos – Squats .
  • 1 Video + 3 Graphics – Squats – Moment Arms . 
• 2 Videos – Bodyweight Squats .   
• 5 Videos – Squat Variations – Goblet Squats, Squat straddling 2 boxes, Landmine Squat
  • 16 Graphics + 1 Research Review – Squat .  
  • 9 Graphics + 3 Research Studies – Stance Width . 
  • 4 Graphics + 1 Research Studies – Angle of the Feet or Hip External Rotation .
  • 22 Graphics + 8 Research Studies – Depth – Full vs. Parallel vs. Half vs. Quarter . 
  • 7 Graphics + 3 Research Studies – Load .
  • 14 Graphics + 3 Research Studies – Front vs. Back .
  • 17 Graphics + 4 Research Studies – Muscle Comparison vs. Other Exercises . 
  • 9 Graphics – Various Squat Topics . Ankle Mobility, Long Legs

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LEG PRESS

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• 3 Videos – Leg Press .
• 1 Video – Leg Press Rehab for Knees . Keeley Physio   
  • 6 Graphics + 2 Research Studies – Leg Press .

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DEADLIFT

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• 7 Videos + 3 Links – Deadlifts .
  • 22 Graphics + 3 Research Studies – Deadlifts . 
  • 1 Article + 3 Graphics – Modifying Deadlifts for Hip Pain . 

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