Tag Archives: Gluteus maximus muscle

Pre-Workout Warm Up Exercises 11: Step Up and Step Down

 step up step down

This is one of easiest warm up exercise, which you can perform in gym or in home if you plan your workout there.

Take a wooden block of 1 ½ – 2 foot. Stand straight, with your chest forward. Take a step on block with your right foot. Then step down with same foot. Repeat it 10 times. Now repeat procedure with left foot. By taking each steps also move your hands and arm as you move them in march parade, this would warm up your shoulder muscles. If moving your arms are difficult, then place them on your hips.  If you don’t have a wooden block you can perform this workout on stairs. This exercise covers your thigh, glutes and hip muscles.

You can increase intensity of this exercise by increasing wooden block size or taking two stairs at times.


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Pre Work-Out Warmup Exercise 3: Lunges

 forward lunge

It’s hard to think of one exercise that provides more benefits to distance runners or workout routine involving lower body than the lunge. It strengthens key running muscles, such as your glutes, while stretching others, such as your hip flexors. It can help naturally lengthen your stride and improve your single-leg balance.

Forward Lunge:

To perform the forward lunge, start with a straight standing position. Then step forwarddynamic forward lunge into the lunge form with the right foot and contract your left glute muscle. Return to starting position. Then perform this exercise by stepping forward with your left glute and contract your right glut muscle. Make sure you maintain the posture throughout the exercise, and contract the back glute muscle while stretching, don’t let the front knee slide past the foot, and don’t let the back foot touch the ground when you are stepping for next lunge, and keep your chest up and back straight.

Take five steps with each legs and increase gradually day by day increasing its intensity.


Hi Fitness Instructor