Resistance Band Gluteus Maximus sequence

The sequence of movements below form PART of either a dynamic warm up or activation and strengthening program.  The main focus is facilitation of the hip extensor muscles but dynamic control and strength of pelvic motion will also be developed.

The effectiveness of this sequence is due to the horizontal line of pull created by the band, this causes activation of both the hip extensors and lumbo-pelvic stabilisers.  ROM is encouraged at the hip with the cue of backward-forward pelvic motion.

Rep range and tempo will be client and objective dependant.  The sequence should run as follows,

1- Bi-lateral squat
2- Uni-lateral squat
3- Posterior lunge with step through

Progressions into more dynamic and challenging movements are obviously possible and will be posted at a later date.

Thanks to Alex Wilson, appearing in the shots above.