Exercício: Afundo e Hip extension

Forward Lunges

This is a great exercise for neuromuscular coordination and general strength building. The long step version is frequently used by women to tone up gluteal muscles quickly. Both versions of the exercise (short step and long step) stimulate the calf, knee and hip and involve the gluteus to a varying degree depending on the length of the step.

Instructions Stand up with your feet spread to shoulder width. Take a step forward keeping your torso as straight as possible. Bend the forward knee to form a slightly narrow angle or a right angle. Pushing with the front leg, return to the starting position. Warning: The breadth of the step forward varies the weight distribution on the various muscle groups. You can do this exercise in two ways: 1.Taking a short step: Strongly stimulates the quadriceps and reduces the load on the gluteus. 2.Taking a long step: Strongly stimulates the gluteus maximus and the ischiocrural muscles which consequently lengthens the rectus femoris of the rear leg. Common mistakes: 1.Resting the knee of the rear leg on the ground. 2.Curving the back after taking the step forward. 3.Standing with the legs too far apart which causes instability and balance problems during the exercise.

Concentrated hip extension

This is an advanced exercise for training the glutes and, in fact, it requires a significant resistance by the muscles of the glutes. It is designed to provide a specific and intense workout for the glutes. The benefits of this exercise for muscle tone are increased by workouts with a high number of repetitions.

InstructionsOne leg raised from the floor and completely extended to form a horizontal line. Lift the leg about 30°-40° and contract the muscles of the glutes at the same time. Return to the starting position and bring your leg to form a horizontal line with your pelvis.