TRAINING: GLUTES


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Cable Lateral Kick: Abduction alone will not improve the gluteal muscles when performing this exercise. It should be pointed out that the gluteal muscles are more active during hip extension and external rotation than abduction. Some small deep muscles (sup/inf gamellus, quadratus femoris, iliacus, pirifirmis) surrounding the hip joints also assists in external rotation. Though not quite visible superficially, they are important for hip stability. Abduction alone stimulates the tensor fascia latae (outer side of the leg). To stimulate the glutes with it, one should add hip rotation when performing this exercise. Here, I begin by positioning my leg across the other with foot internally rotated. I externally rotate the hip on my way out, then hold the position at the end of the range.

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