BUTTOCKS
There are three muscles that make-up your buttocks: gluteus maximus,
gluteus medius, and gluteus minimus. The gluteus maximus is the biggest
and most noticeable of the three. The medius and minimus aren't as noticeable--both
are located around your ilium, the large bony part of the pelvis. Together
these three muscles help you move your thigh out to the side of your body
(abduction), as well as rotate and extend your leg behind you. A strong
buttocks helps in most all explosive/power activities, such as football,
basketball, and hiking.
| Muscles stretched: |
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hips, buttocks, and lower back |
| Instructions: |
- Sit on the floor with both of your legs extended in front of you.
- Bend your right leg over your left leg, keeping your right foot flat
on the floor outside the left knee.
- Place your left elbow on the outside of your right knee, and extend
your right arm behind you with your palm flat on the floor for support.
- Slowly twist your upper body to the right while looking over your right
shoulder.
- Lightly apply pressure with your left elbow on the outside of your
right knee as you twist. Be sure to keep your upper body straight.
- Once you feel a comfortable stretch in your hips, buttocks, and lower
back, hold this position for at least 15-30 seconds.
- Switch sides and repeat.
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 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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