Strip 18 Glute Raise
Firm up the backside with the Strip 18 Glute Raise. Squeezing the ball between the knees throughout the entire set ads training benefits and contractions beyond what may be expected at the first look. Work to fully contract the glutes on the top of the exercise while holding medicine balls of different widths and weight loads.
Strip 18 Glute Raise
Hold the Squeeze
Squeezing the glutes together on top of the Strip 18 Glute Raise for two to three seconds will intensify the movement especially when a challenging weight load medicine ball is used. Remember that the weight load can be reduced during the set by replacing the medicine ball with a lighter ball or using no ball at all to finish the set.
Partner Work
Having a partner slap the ball during the set will work as a physical reminder to squeeze the ball with great force during the entire set. It can be hard to see the partner manipulating the ball which ads to the challenge of squeezing throughout the set.
Notice the position of the hips in the picture above. Leigh Jitt an expert trainer in Belfast Northern Ireland gets her glutes within a couple inches of the floor on bottom of the Strip 18 Glute Raise movement to earn full range of motion.