Supine glut sets exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine glut sets )

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Name of exercise  Iso hip gluteal sets supine
Other names of exercise Supine glut sets
Description of exercise Supine glut sets exercise is a simple yet effective exercise that targets the gluteal muscles, also known as the buttocks. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes and lift your hips off the ground, making a straight line from your shoulders to your knees. Hold this position for a few seconds and then slowly lower your hips back to the ground. This exercise helps to strengthen and tone the gluteal muscles, which can improve posture, balance, and overall lower body strength. It is a great addition to any workout routine and can be modified for different fitness levels.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with legs straight.
  • Squeeze buttocks together.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Static
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Abduction, Elevation, Retraction, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved hip mobility
  • Strengthened glute muscles
  • Reduced lower back pain
  • Increased core stability
  • Improved posture
  • Enhanced athletic performance
  • Improved balance and coordination
  • Increased range of motion in the hips
  • Improved muscle activation and control
  • Reduced risk of injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Supine glut sets should be avoided if you have any lower back or hip injuries or pain. This exercise puts pressure on these areas and can exacerbate any existing issues. Additionally, if you are pregnant, it is best to avoid this exercise as it can put strain on the abdominal muscles. If you are new to exercising or have not done this exercise before, it is important to start with caution and gradually increase the intensity to avoid any strain or injury. If you experience any discomfort or pain while doing this exercise, stop immediately and consult a healthcare professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a stable and flat surface for lying down
  • Keep the legs straight and feet flat on the ground
  • Engage the abdominal muscles to support the lower back
  • Avoid arching the back or lifting the hips off the ground
  • Start with small and controlled movements
  • Do not overextend or hyperextend the legs
  • Keep the neck and shoulders relaxed
  • Breathe continuously throughout the exercise
  • Stop if you feel any pain or discomfort
  • Gradually increase the intensity and duration of the exercise.

    • Helpful in Diseases

  • knee pain
  • hip pain
  • sciatica
  • osteoarthritis
  • patellofemoral pain syndrome
  • ankle sprain
  • plantar fasciitis
  • Achilles tendinitis
  • hamstring strain
  • low back pain

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    Frequently asked questions

     

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