Pilates Exercise of the Month: Glute Press
Aim
To strengthen the abductors, adductors and hamstrings whilst maintaining a neutral lumbar spine
Starting Position
Lie prone with the knees bent at 90 degrees. Place the ring in between the ankles.
Action
Inhale - to prepare.
Exhale - engage the core abdominals and push the pubic bone into the floor to prevent the lower back from arching. This will engage the gluteals. Squeeze the ring.
Inhale - to return to the starting position.
Target Muscles
Gluteals, hamstrings and adductors
Watchpoints
· As you squeeze the ring, keep the pubic bone pressed down to avoid the tendency to over arch the lumbar spine
· Try to keep the angle at the knee joint even throughout (knees above ankles)
· Ensure the neck stays long and the shoulders stay away from the ears
· Keep the abdominals engaged
· Try to squeeze evenly from both sides. If the ring twists to one side, it is because one leg is pressing harder than the other
· Maintain an equal length on both sides of the waist
Contra Indictions
Variation One
As you squeeze, you may push the ring towards the floor, thereby changing the joint angle at the knee
Variation Two (Progression)
As you squeeze the ring, you may lift the thighs off the floor challenging the gluteals further (N.B. This variation places more stress on the lumbar spine so may not be suitable for certain back problems)
Variation Three (Progression)
As you squeeze, you may add in a small back extension to work the upper body
No contra-indications are usually experienced with the normal version except in the case of excessive lordosis. In this case, a small cushion may be placed under the hipbones to lessen any discomfort. Some lumbar discomfort may be experienced with some of the variations. In this case, the normal version should be performed.
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