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Anatomy Of The Glutes

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There are many muscles of the glute area, three of the main players: gluteus maximus, gluteus medius and gluteus minimus.

Donkey Kick

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• Keep your leg straight and extend your hip.
• As you raise your leg behind you, bring it up higher than your spine. 
• Concentrate on lifting the leg with the hip in extension and not simply swinging the leg, which is ineffective.
• Relax your neck during this exercise.

2 to 3 sets of 10-15 repetitions of these exercises, with or without weights.

Elbow To Knee

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• Lie on your side, arm up, in a side plank.
• Bring your elbow and knee to the centre, hold for 2 seconds and release.
• Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.
• Swap sides and repeat.

2 to 3 sets of 10-15 repetitions of these exercises.

Side Straight Arm Hip Abductions

• This exercise is simply a static position with a slight lift of the hips.

2 to 3 sets of 10-15 repetitions of these exercises.