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The glutes (Gluteus Maximus and Minimus) are activated in almost all leg exercises and are one the strongest muscle groups in the bodyat this time. The glutes are the prime movers in most of the hip and knee joint movements you perform. However, the glutes also contribute significantly to shoulder rotation during most exercises. If you're not using the glutes when performing a shoulder rotation movement, then you are probably going to hurt yourself. Exercise 2: Shoulder Rotations Here is an example of a shoulder rotation exercise. I like to have a partner hold each of my arms at the sides and I can rotate at the end of either arm. However, I don't like to have it in such a long straight line, so I have the partner holding his hand on both of my arms at an angle. Try holding a plank as if it were an arm extension. This is a good exercise to practice because it works the shoulder complex and has a nice challenge factor. How long should your arm rotation be? As much as you can handle. It's usually around 2 - 3 times your elbow joint flexion range. You're trying to maintain good shoulder mechanics and not get injured because of it! Exercise 3: Side Curls Side Curlis are a hip hinge strengthening exercise. They can be done in a few different ways. The most common method is to have the partner on either side of you while you do the curl at your side. This is a great exercise for people looking to make changes to their squatting or deadlifting form. Don't worry about having good form when you do this exercise. It doesn't matter if you're doing 5 sets or the entire workout. The key is to keep the lower back rigid during the curl. Exercise 4: Side Rollouts Side Rolls are a great exercise for people trying to develop some hip stiffness in their quads. I do them by having the partner pull you down with the hands while you roll on your heels. Keep your back flat, bend your knees, and keep the torso and feet tight. These are a great exercise for people like me who are unable to develop core stability or strength in their glutes. The most popular workout I like to do, especially for my clients is this one: Perform 5 sets of 50 reps per leg with 5 min rest between sets when performing these exercises. Now, take your time and practice these exercises if you have any interest in improving your glutes or improving your core stability. If you have specific issues with these exercises, I recommend finding Similar articles: