{"id":10629,"date":"2019-09-26T08:52:33","date_gmt":"2019-09-26T06:52:33","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=10629"},"modified":"2021-07-29T17:59:42","modified_gmt":"2021-07-29T15:59:42","slug":"fit-for-winter-gluteal-muscles","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-gluteal-muscles","title":{"rendered":"Fit for winter #2: Gluteal muscles"},"content":{"rendered":"<p>Did you know that the gluteal muscle is the human muscle with the largest volume? This muscle is in constant use in everyday life; whether for standing up, walking or jumping.&nbsp;<!--more--><span style=\"font-size: 1rem;\">Also skiing and snowboarding require a lot from this muscle, so for those who prefer not to have muscle ache in their nether regions after skiing, it\u2019s best to begin to train for your next skiing trip as soon as possible. Experienced ski instructors together with <\/span><a style=\"font-size: 1rem;\" title=\"SportboXX\" href=\"http:\/\/shop.sportboxx.eu\/\">SportboXX<\/a><span style=\"font-size: 1rem;\"> &#8211; founder G\u00fcnther Matzinger have developed <\/span><a style=\"font-size: 1rem;\" title=\"Fitness exercises for winter\" href=\"https:\/\/www.checkyeti.com\/blog\/en\/tag\/fit-for-winter\"> a range of effective exercises<\/a><span style=\"font-size: 1rem;\"> designed to prepare you for the piste.<\/span><\/p>\n<p>The programme:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"#how\">How it works<\/a><\/li>\n<li><a href=\"#single\">Single leg knee bends<\/a><\/li>\n<li><a href=\"#lunge\">Lunge<\/a><\/li>\n<li><a href=\"#sideways\">Sideways lunge<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\">&nbsp;With <a title=\"Ski lessons with Ingrid Salvenmoser\" href=\"https:\/\/www.checkyeti.com\/en\/ingrid-salvenmoser\">Ingrid Salvenmoser<\/a><\/p>\n<p style=\"text-align: center;\">Ski school director, Scheffau, Tirol<\/p>\n<figure id=\"attachment_10631\" aria-describedby=\"caption-attachment-10631\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10631 size-thumbnail\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-150x150.jpg\" alt=\"Ski school director Ingrid Salvenmoser.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-768x768.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-1024x1024.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser.jpg 1920w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-10631\" class=\"wp-caption-text\">Ingrid Salvenmoser<\/figcaption><\/figure>\n<blockquote><p><i>&#8220;Skiers who like to get moving need strong gluteal muscles to help cushion blows from the<\/i> piste.&#8221;<\/p><\/blockquote>\n<h2 id=\"how\">How it works:<\/h2>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><strong>Warm up<\/strong> before every workout to make sure your muscles are warm<\/li>\n<li><strong>Choose the number of exercises <\/strong>you want to practice, according to your abilities and the desired intensity<\/li>\n<li>Ideally start training about 3 months before your ski holiday and do <strong>2 to 3 sessions a week<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure id=\"attachment_10651\" aria-describedby=\"caption-attachment-10651\" style=\"width: 1359px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10651 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours.jpg\" alt=\"The colour-coded levels give an overview of the three stages of difficulty.\" width=\"1359\" height=\"421\"><figcaption id=\"caption-attachment-10651\" class=\"wp-caption-text\">Use the colours to define the number of exercises you need to perform according to your level of fitness<\/figcaption><\/figure>\n<h2 id=\"single\">Single leg knee bends<\/h2>\n<figure id=\"attachment_10669\" aria-describedby=\"caption-attachment-10669\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10669 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-single-leg-knee-bends.jpg\" alt=\"The single leg knee bend exercise.\" width=\"2000\" height=\"1000\"><figcaption id=\"caption-attachment-10669\" class=\"wp-caption-text\">Single leg knee bends are ideal for strengthening the gluteal and thigh muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Starting position: take a large step forwards<\/li>\n<li>Sink the pelvis, so that the front knee almost touches the floor<\/li>\n<li>Relax<\/li>\n<li>Repeat the exercise as recommended according to the 3 levels of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 id=\"lunge\">Lunge<\/h2>\n<figure id=\"attachment_10670\" aria-describedby=\"caption-attachment-10670\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10670\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-lunge.jpg\" alt=\"The lunge exercise.\" width=\"2000\" height=\"1000\"><figcaption id=\"caption-attachment-10670\" class=\"wp-caption-text\">The lunge is considered THE exercise for training the gluteal muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Place your feet shoulder-width apart, your hands on your hips<\/li>\n<li>Take a big step forwards and sink your backside until your front knee is at a right angle and your front thigh is parallel to the floor<\/li>\n<li>Make sure your front knee does not over bend over the toes<\/li>\n<li>Relax<\/li>\n<li>Repeat the exercise as recommended according to the 3 levels of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 id=\"sideways\">Sideways lunge<\/h2>\n<figure id=\"attachment_10668\" aria-describedby=\"caption-attachment-10668\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10668\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-sideways-lunge.jpg\" alt=\"The sideways lunge exercise.\" width=\"2000\" height=\"1000\"><figcaption id=\"caption-attachment-10668\" class=\"wp-caption-text\">The sideways lunge additionally strengthens the inner thigh muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Place your feet shoulder-width apart, your hands on your hips<\/li>\n<li>Take a big step sideways and sink your backside until your knee is bent to a right angle and your thigh is parallel to the floor<\/li>\n<li>Make sure you do not over bend your knee<\/li>\n<li>Relax<\/li>\n<li>Repeat the exercise as recommended according to the 3 levels of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>With these training exercises, you can get closer to your goal. Well done!<\/p>\n<p>Stay motivated for your ski training by reading this <a title=\"Interview with G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-interview\">interview with SportboXX founder G\u00fcnther Matzinger.<\/a><\/p>\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Did you know that the gluteal muscle is the human muscle with the largest volume? This muscle is in constant use in everyday life; whether for standing up, walking or jumping.&nbsp;<\/p>\n","protected":false},"author":18,"featured_media":10717,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_generate-full-width-content":"","footnotes":""},"categories":[136],"tags":[522],"coauthors":[468],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fit for winter #2: Gluteal muscles<\/title>\n<meta name=\"description\" content=\"Fit for the winter: The best exercises for strengthening the gluteal muscles and to save yourself for getting muscle aches when you next go skiing.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-gluteal-muscles\" \/>\n<meta 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