Glute Progressions
Core Progressions
Do 1-3 sets of 10-20 repetitions
SIDE LYING GLUTE STRENGTHENING
AB-HOLD POSITION PROGRESSIONS
Beginner (ab-hold position) Beginner (side lying glute single leg raises)
Lie on your side with a neutral back and hips fully extended. Raise the leg up-and-down while keeping the toes point straight ahead. You should raise your leg up to the side about 2 feet. Place an elastic band around the ankles to create resistance. Raise your leg up as high as you can against the resistance of the band.
Lie on your back and bend your knees to align over the hip. The heel and knee should be parallel to the floor. Bring your shoulder blades off the ground so you are in a core flexion position. Maintain neutral neck with the lower back against the floor and hold.
Intermediate (ab-hold position with single leg push out) Intermediate (side lying leg circles)
Lie on your side with a neutral back and hips fully extended. Raise the leg up, to the front, down and to the back creating a circular motion, then reverse. Toes point straight ahead throughout the exercise.
Lie on your back and bend your knees to align over the hip. The heel and knee should be parallel to the floor. Bring your shoulder blades off the ground so you are in a core flexion position. Maintain neutral neck with the lower back against the floor. Push the heel out so one knee is extended. Hold the leg above the ground. Switch legs and repeat the motion. Lightly tap the heel to the ground to increase difficulty.
Advanced (ab-hold position with double leg press)
Advanced (side lying hip flexion/leg raises)
Lie on your side with a neutral back and hips fully extended. Flex the hip forward to create an L position with the legs, keeping toes pointed. Raise the leg up and down while the hip is flexed.
Lie on your back and bend your knees to align over the hip. The heel and knee should be parallel to the floor. Bring your shoulder blades off the ground so you are in a core flexion position. Maintain neutral neck with the lower back against the floor. Push both heels out with the feet together and knees extended. Hold both legs above the ground. Repeat the bend and straight motion. Lightly tap heels to the ground to increase difficulty.
2019 USA Gymnastics Fitness Program
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