Fitness

Moves that shape your side butt and improve your side kick

Since side kicks are a must in Capoeira and Kickboxing training I decided to take special care of my behind aka booty. I normally train my posterior chain muscles with deadlifts, squats, lunges and Co., exercises that involve major muscles but since I want to speed up my learning in these martial arts I got myself into couple gluteus activation drills. Here are two moves that will improve your martial arts kicks and will shape and strengthen your side butt. These I normally use as part of my warm up  and sometimes part of some finisher circuit.

SIDE STEP-UP LEG RAISE

The side step-up leg raise is a great drill to activate your side butt

MUSCLES INVOLVED

Adductor Brevis, Adductor Longus, Adductor Magnus, Biceps Femoris, Erector Spinae, External Obliques, Gastrocnemius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilius, Internal Obliques, Multifidus

HOW TO

1.- Stand on the floor with your right leg next to a bench

2.- Place your right foot on the bench and turn your toes about out 45°

3.- Step up onto your right leg and lift your left leg out to the side

4.- Bring your left leg back in towards your right leg and lower it to the ground

Complete one set of 10 to 15 repetitions with your right foot on the bench and then change to the other side and repeat for 3 sets each leg

BENEFITS SIDE STEP-UP LEG RAISE

Obviously increase your power in your side kicks for your chosen combat sport martial arts such Capoeira and Kickboxing in my case. It improves balance and coordination. It levels up your combat game, and shapes our side butt for a better look. It also improves your strength in your squats and deadlifts as an athlete and your aesthetics as gym goer.

side step ups with leg raise

side step ups 1

Sport BH & Leggings: HM Sports Sneakers: Oysho Photos: Markus Haas

REVOLVED HAND TO FOOT POSE

The revolved hand to toe or foot pose is a great stretching after your lower body workout routine. It wraps up your posterior chain muscles exercises.

MUSCLES INVOLVED

Core muscles; quadriceps, hamstrings, lower back muscles and abdominals:

Adductor Brevis, Adductor Longus, Adductor Magnus, Biceps Femoris, Erector Spinae, External Obliques, Gastrocnemius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilius, Internal Obliques, Multifidus

BENEFITS OF REVOLVED HAND TO FOOT POSE

Opens the hips and stretches the deep gluteus muscles, strengthens and lengthens both legs, detox the digestive system, improves strength in the shoulders, improves balance and concentration.

post workout gluteus stretch

 

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