Venus Williams Shared Her Easy Mini-Band Exercise For Bulletproof Glutes

In the course of the preliminary COVID lockdown, tennis sensation Venus Williams started sharing home workouts on Instagram so followers might get a peek into how she retains her physique primed for the game — and greater than two years later, she exhibits no indicators of stopping. We’re psyched, as a result of the exercises Williams shares are strong.

Living proof: on Tuesday, Could 10, Williams shared a collection of resistance-band glute workouts she does to stabilize her knees and hold her decrease physique robust and transferring properly on the courtroom. “You understand why we will do glutes? As a result of I have to do glutes,” she says within the video posted on Instagram. “I’ll present you a few of the glute progressions I have been doing to play tennis and [which are] additionally serving to my knee.” Williams says she does devoted glute work “like 4 occasions every week” as a result of it is necessary for her knee well being and rehab. (ICYDK, Williams not too long ago suffered knee and ankle accidents during the Australian Open in February 2021, however has documented knee points going back to 2010.)

“Glutes are one in every of my favourite issues to do with y’all as a result of glutes are essential to lowering your knee ache,” she says within the video. And she or he’s spot-on. Your glutes play a significant function in serving to to stabilize your knees and in addition contribute to core stability; strengthening your glutes usually results in much less knee ache and higher management on the hip and knee joints, Leada Malek, DPT, CSCS, previously told POPSUGAR.

Need to give it a strive? Seize a exercise mat and a mini resistance band — and if you do not have one, no worries; Williams affords some modifications as she goes. She additionally added an necessary caveat: “Keep in mind that you need to do each train with out ache,” she says within the video. “When you’re having ache, you wish to modify the train. If the ache continues, cease. Please do not get harm right here.” However do anticipate to really feel some goodness in your glutes. “You are gonna discover some burning, and that is OK,” she says.

Fortunately Williams additionally supplies a cute distraction from the difficult strikes within the type of her canine, Harry, who makes a number of cameos: “There’s Harry — all the time watching, by no means working,” Williams jokes. How about you — able to work? If that’s the case, here is a breakdown of Williams’s exercise.

Venus Williams’s Resistance-Band Glute Exercise

Tools Wanted: Exercise mat and mini resistance band (however each are non-obligatory).

Instructions: Do every of the next strikes for the variety of reps and units listed beneath. After the exercise, calm down with these glute stretches.

Standing Clam

  • Stand with ft collectively and the mini band looped round each legs simply above your knees. Elevate your left foot off the bottom. That is the beginning place.
  • Holding your proper knee fully secure and your hips sq., draw your left knee a number of inches away out of your proper. Then return to the beginning place.
  • Do 10 reps, then repeat on the opposite aspect.

Diagonal Standing Clam

  • Begin in the identical place because the standing clam.
  • Holding your proper knee fully secure and your hips sq., draw your left knee a couple of inches backward at a diagonal. Then return to the beginning place.
  • Do 10 reps, then repeat on the opposite aspect.

Step-Out

  • Stand with ft collectively and the mini band looped round each legs simply above your knees. Clasp your palms in entrance of your chest and bend barely on the knees and hips in an athletic stance. That is the beginning place.
  • Take a step backward together with your proper leg, pivoting your torso and hips open to the precise, with out permitting your left knee to buckle inward.
  • Step your proper foot subsequent to your left to return to the beginning place.
  • Do 10 reps, then repeat on the opposite aspect.

Crab Stroll

  • Begin standing together with your ft collectively and the mini band looped round each ankles.
  • Take a step to the precise together with your proper foot, and slowly step the left foot over to satisfy the precise. Repeat, taking 5 or 6 steps in the identical route, then 6 in the other way.
  • Repeat 5 occasions.

Mendacity Clam

  • Lie in your proper aspect, together with your arm outstretched and your ear resting in your biceps. Bend your knees at about 90 levels, holding your ft in step with your hips, with the mini band looped round each legs simply above your knees. That is the beginning place.
  • Squeeze your left glute to raise your left knee a couple of inches, holding ft collectively and hips secure. Decrease your left knee to return to the beginning place.
  • Do 10 reps, then repeat on the opposite aspect.

Mendacity Clam (Variation 1):

  • Begin in the identical place because the mendacity clam, mendacity in your proper aspect, however pull your knees and ft barely nearer to your hips. That is the beginning place.
  • Squeeze your left glute to raise your left knee a couple of inches, holding ft collectively and hips secure. Decrease your left knee to return to the beginning place.
  • Do 10 reps, then repeat on the opposite aspect.

Mendacity Clam (Variation 2):

  • Begin in the identical place because the mendacity clam, mendacity in your proper aspect, however lengthen your hips so your knees are in a straight line down out of your hips. Bend your knees at a 90-degree angle so your ft are immediately behind your knees. That is the beginning place.
  • Squeeze your left glute to raise your left knee a couple of inches, holding ft collectively and hips secure. Decrease your left knee to return to the beginning place.
  • Do 10 reps, then repeat on the opposite aspect.

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