Compex Workout: Gluteus
The following video is designed to show you how to set up pad placement for the Glute muscles as well as recommended exercises to use while performing with your Compex Electric Muscle Stimulation device.
PLEASE NOTE: the electrodes being placed on the shorts is just for demonstration purposes. All electrodes should be placed directly on the skin.
The glutes are a big mover in the posterior chain. They help with explosive movements and support the pelvis, hips, and back. The gluteal muscles are a group of three smaller muscles, the gluteus maximus, the gluteus medius, and the gluteus minimus.
Compex’s Electric Muscle Stimulation can be incorporated into a glute strengthening routine to progress your workout further and increase glute strength faster. Place four electrodes on the bulk of the glute muscles. Bring the intensity of the system up to a 7/10, 10 being the point where you want to pull the machine off because it’s so uncomfortable. This level of intensity will allow for the most muscle fiber recruitment at a tolerable level.
The recommended entry-level exercise to begin strengthening the glutes is the hip bridge. The hip bridge is a glute burning exercise, which also engages the use of the core giving you a full toning of the mid-body. To perform the bridging exercise:
Lie face up on a mat, with your knees bent and your feet flat on the ground. Place your arms and hands flat on either side of your body.
On the “contraction phase” of the Compex, squeeze your glutes and engage the core, lifting the hips completely off the ground.
Slowly lower in a controlled movement back down to the starting position. Relax on the “rest phase” of the Compex unit. Repeat 10-12 times for 2-3 sets.
The suggested exercise for those more advanced athletes is the lunge exercise. In addition to targeting the glutes, the lunge also works most major muscles of the legs. To correctly complete a lunge:
Stand tall, with your feet hip-width apart. Place your hands on your hips.
Keeping the torso upright, step one foot backward on the “contraction phase.”
Bend your back knee directly under your hip, and bend the front leg’s knee directly overtop of your ankle.
Drive through the heel of your front leg back up to the starting position. Rest during the “rest phase” of the Compex. Complete 10-12 repetitions for each leg and for 2-3 sets.
Start your workouts with an appropriate 5-10 warm-up. This will get the muscles warmed up and prime the body for your workout. Always make sure to consult with your local healthcare professional before starting any exercise program, especially if you have any previous medical conditions or injuries. Follow the end of your workout with a simple cooldown including static stretches to reduce post-workout soreness.
Compex’s Electric Muscle Stimulation can ensure you are activating the appropriate muscles during exercise. It can further help gain strength faster via higher muscle fiber recruitment. Incorporate Compex into your next workout, taking your strength training to the next level.
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