glutes manual en

Z U M B A ® G L U T E S I N S T R U C T O R M A N U A L

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Zumba® Glutes Table of Contents

I Introduction……………………………..……………………….……………3

What are the glutes…………………………………………………..3

Why the glutes? ……………………………………………………..3

II Anatomy and Kinesiology…………….…….………………………………...4

The “Gluteators”…………………………………………………….4

The “Gluteator Cousins” …………………………………………….5

The “Dominator” – Hamstrings or Gluteals?………………………..6

III Maximize Your Glutes……..…….…………..……………………………...7

Glute Moves…………..…………………………………………….7

IV Incorporating Zumba® Glutes.……….………………………………….....10

The FITT Principle…………...…………………………..………..10

V Application.....…….………………...………………………………………11

Progression and Regression………..……………………………...11

VI Variables…….…........……………………………………………………..12

Variety is the spice of life! ..………………………………………12

VII Sequencing – When and Where? …….….………….………………...14

VIII Tips …….……………......….………………………………………….…15

IX Common Questions……….....…….…………….………………………16

Booty Q’s…………………..……………………………...………16

X Terms to Know………….……………..……….…………………………..17

XI References…………………………………………………………………18


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NOTE: Nothing herein purports to provide you with any certification with respect to exercise sciences

or fitness instruction. This manual is a reference guide for educational purposes only, and is meant to

assist you in understanding this Zumba Fitness® specialty. The contents should complement your

existing fitness knowledge, and should further assist you with instruction of this specialized modality

of fitness. You should always make sure to obtain and maintain the appropriate fitness and/or

dance instructor certifications required by your country, state, locality or employer.

This Zumba® Glutes Manual is the intellectual property of Zumba Fitness, LLC located in Hallandale,

Florida. No part of this manual may be copied or reproduced in any manner without the express written

authorization of Zumba Fitness, LLC.


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I. Introduction

A shapely posterior has long been sought after by both men and women. No one wants their glute and

the top of their hamstring to “merge”! Zumba® Glutes is here to bring up the rear! Zumba Glutes provides

the choreography as well as the science behind (no pun intended) the importance of toned glutes. This

course will help you integrate glute specific moves into your Zumba® Fitness classes without losing any of

the fun and flavor you already deliver to your participants!

By completing this course you not only add a badge to your profile, but you also gain specific knowledge

of the anatomy and kinesiology (body mechanics) involved in the toning of the glute muscle group. It is

essential that you learn safe and effective techniques for improving the glutes and help your participants

understand the important role they play in the stabilization of the body and its impact on their daily living

activities.

What are the glutes?

The glutes are made up of 3 primary muscles; the gluteus maximus, the gluteus medius, and the gluteus

minimus. Their action is to extend and to laterally rotate the hip, and also to stabilize the trunk.

Why Glutes?

It is well documented that sixty to eighty percent of adults will experience low back pain at some point in

time in their lives. It is one of the most common medical problems reported in Western society. Weak

glutes can be the cause of low back pain as well as hip and leg pain. Often, low back pain can be caused

by tight or shortened hip flexors (front of the hip) which can lead to inhibition of the gluteus maximus. (1)

This can result in what is called “glute amnesia” caused by the dominating tight hip flexors and

hamstrings that take over the role of the gluteus maximus. (2)

Several studies have shown that females, in particular, suffer from knee pain, illiotibial band syndrome

(ITBS) and anterior cruciate ligament (ACL) injuries due to weak glutes and hip muscles. (3, 4) “The body

works as a whole and when certain body regions are inefficient, the body will find a way to make the

movement happen using another muscle or joint in a way that is not intended.” (5)

Although the hamstrings act as a synergist (assistant/helper) for the glutes, if it becomes the agonist

(prime mover) in hip extension it can lead to pre-mature fatigue and overuse resulting in hamstring

strains, cramps and SI (sacroiliac) joint pain. (2)

The gluteal and core muscles work together and are integral for stabilizing the pelvis. The gluteus

maximus is important in many daily activities such as lifting, walking, and running. This is key in injury

prevention. Injuries such as hamstring strains, patellofemoral knee pain (runners knee), medial tibial

stress syndrome (shin splints) are almost always due to weak support from the glutes. “In almost all

cases of lower body injury-the glute muscles are the weakest link.” (6)

At this juncture you should be convinced of the essential role that strong and toned glutes play in our

overall health. Now let’s meet the players!


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II. Anatomy and Kinesiology

The “Gluteators”

GLUTEUS MAXIMUS: appropriately named as is it the largest and strongest muscle in the body.

It originates along the pelvic bone crest and attaches to the rear of the femur. (see picture 1-a)

Function: agonist (primary mover) for hip extension and external hip rotation.

GLUTEUS MEDIUS: lies underneath the gluteus maximus. It originates at the crest of the pelvic

bone and attaches at the rear of the femur. (see picture 1-b)

Function: agonist for hip abduction or to move the femur away from the midline of the

body as well as internal hip rotation.

GLUTEUS MINIMUS: lies underneath the gluteus maximus. (see picture 1-c)

Function: synergist (helper) in hip abduction and internal hip rotation.

Picture- 1

1-a.) Gluteus maximus 1- b.) Gluteus medius 1-c.) Gluteus minimus

Reprinted with permission. Lawerence A. Golding, The Fitness Professional's Guide to Musculosketetal Anatomy and

Human Movement. Companion Software.


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The “Gluteator Cousins”

ADDUCTORS: the brevis, longus and magnus adductors are located on the inner thigh. They

originate from the pubis and attaches into the femur. (see pictures 2- a, b, c)

Function: hip adduction or to move femur toward the midline of the body. The primary

actions are external rotation, hip flexion and hip extension.

ABDUCTORS: tensor fasciae latae originates at the ilium and attaches in the tibia just under the

lateral side of the knee. (see picture 2-d)

Function: hip abduction and external rotation (7)

Picture- 2

2-a.) Adductor brevis 2-b.) Adductor longus 2-c.)Adductor magnus

2-d.) Tensor fasciae latae


Human Movement. Companion Software.


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The “Dominator”-Hamstrings or Gluteals?

As mentioned earlier, a majority of the population has glute “amnesia.” Their glutes are on permanent

shut down mode or they may have glutes that “fire” correctly but are weak; and thus the hamstrings

become dominant. Try the following test to evaluate whether you are hamstring or glute dominant is the

prone hip extension: (8)

Lie face down (prone) with your legs extended.

Now place the palm of your hand on your glute and the finger tips at the top of your hamstring.

As you lift your leg, observe if your glute or hamstring contracts first.

If your hamstring contracts first then you are hamstring dominate and it’s time to work on those

glutes!


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III. Maximize your Glutes

Glute Moves

In this next section we will discuss typical glute moves, guidelines for proper technique and why these

particular exercises are important to include in your Zumba® classes. The application and integration of

these moves will be demonstrated on the DVD.

SQUATS: A compound, total body movement that includes hinging at the hips and knees utilizing larger

muscles of the legs especially, the glutes.

The squat is considered a closed chain activity, which means the end point of the limb is fixed against

something and the force is generated from the fixed object. In the case of the squat, the floor is the fixed

object. An open kinetic chain activity would be a leg press in which the plate moves away from the body.

Because the squat is a closed chain exercise, it puts less stress on the knee, particularly the ACL. (9)

Proper form is paramount in any exercise in order to avoid injury and the following are guidelines for the

proper form for the squat outlined by ACSM (10):

1. Approximately shoulder-width foot stance.

2. Descend in a controlled manner

3. Ascend at a variety of speeds.

4. Exhale after the major effort on the ascent.

5. Avoid bouncing or twisting in bottom position.

6. Maintain a normal lordotic posture with erect spine.

7. Descend to the point where tops of thighs are parallel to floor.

8. Keep feet flat on the floor.

9. Knees do not go beyond the toes.

10. Consider fatigue to be a risk factor in squatting.

11. Maintain proper form throughout.

Squats are an important to include in your Zumba® Fitness class, because they are highly functional. We

squat in our everyday activities; such as, picking up a baby, getting out of bed, and going to the restroom!

By adding squats in your class, you will be helping your participants to easily perform activities of daily

living (ADL).

LUNGES: Similar to squats, lunges are total body movements that require hinging at the hips and knees

but they occur in a split stance.

Lunges are a very effective way to target the glutes. You can use a variety of lunges such as:

forward lunge

reverse lunge

side lunge

curtsey lunge

The technique in performing the lunge is similar to a squat in regard to proper knee alignment and

engagement of the core. However, there seems to be controversy about the most effective and safe way

to perform lunges. The American Council on Exercise has provided research to help dispel common

myths. They state, “It is correct to avoid excessive forward movement of the knee during lunging


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movements. It is a myth however that you should never let you knees go past your toes while doing a

lunge.”(12) This myth was developed over years of group exercise cueing when instructors said “don’t let

your knees go over your toes.” It began as an effective way to coach a large number of participants to err

on the side of caution. “The truth is that leaning forward too much is more likely what is truly causing the

problem or injury.” (12)

In order to prevent premature forward movement of the knee, the emphasis should be on beginning the

movement by pushing the hips backward before they lower to the floor. As the movement proceeds

downward, this “hip-hinge” will create a healthy hinge effect on the knee. But, there will come a time,

especially for those with long limbs that the tibia will begin to move forward in order to maintain balance.

“Any attempt to prevent this forward motion will result in increased loads on the low back.” (12) If you

think about climbing stairs, your torso will naturally lean forward for balance and propel you up and

forward. Thus by teaching correct technique, you are training your participant’s neural pathways and

muscles correctly.

An excellent way to understand the proper hip-hinge required to perform the lunge (and the squat), is to

try this drill. (12)

1. Place a broomstick behind your back with the stick at your head, along your spine to your

sacrum. Use one arm to hold the stick at your head and the other to hold the stick at the

curve of your back.

2. Push your hip backwards without bending your knees too much and maintain contact with the

broomstick at your head, thoracic spine, and sacrum.

This drill will teach you to initiate the lunge and squat from the hips rather than the forward motion of the

knees.

STANDING HIP EXTENTION: the action of the gluteus maximus is hip extension therefore; if done

correctly, it gets the most use in this exercise. The core muscles must be “squeezed” or engaged for this

movement to be done correctly. Doing so will prevent excessive low back arch and actually allow the

glutes to perform the movement. Additionally, this movement requires balance which recruits some of the

gluteal hip stabilizer muscles.

1. Stand tall with your left leg supporting your body weight with slight bend at the knee.

2. Brace spine by drawing your lower abdomen in.

3. Maintaining proper posture, start movement by extending the right hip and leg behind the body.

4. Check alignment and positioning and repeat hip extension.

5. It is important not to let your back arch at any time during the movement.

6. Keep support foot flat on the floor to maintain balance and stability.

SIDE LEG LIFT: hip abduction moves will strengthen the gluteus medius and gluteus minimus which are

used in all lateral movements, thus important in all fitness activities. The gluteus medius plays an

important role in walking and running by keeping the pelvis level. “When the gluteus medius is weak, your

hips will drop on the side of the swing leg and in time will cause back pain.” (14)

Hip abduction moves are effective in strengthening this area and can be performed easily by lifting the leg

to the side away from the midline of the body. The supporting leg should remain slightly bent.


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IV. Incorporating Zumba® Glutes

The FITT principle

The FITT principle, which stands for Frequency, Intensity, Time and Type, is used to guide the

development of a fitness program to cater to the needs of the participants. We use this principle in

Zumba® Glutes to assist you in the creation of choreography for your classes.

FREQUENCY: How often you workout. In a typical strength training program, it is recommended that

there is a day of rest between workouts. Zumba® Glutes movements do not train the glutes in isolation or

to the point of failure, so the frequency in which you can integrate the program can be more than a typical

strength program. You can use this program each time you teach a Zumba® fitness class!

INTENSITY: The level of exertion. It is important to introduce your students to glute or pelvic work by

starting with low intensity moves and then progressing to higher levels of exertion. The intensity will be

driven by your participant’s ability to perform the exercises as well as class design. More will be

discussed in regard to progression and regression in the application section of this manual.

TIME: The length or duration of the workout. As the instructor, you will need to determine the length of

the glute integrated work based on your participant’s abilities. It is very important that the quality of the

movement be emphasized in order to maintain effectiveness and prevent injury.

TYPE: The selected modality of exercise. This is a Zumba® class that integrates glute movements into

the choreography. It not only provides stationary glute moves, but also incorporates dynamic patterns to

maintain the cardiovascular benefit.


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V. Application

Progression and Regression

It is important for fitness instructors to understand the principal of progression and regression when

leading classes. You must be able to demonstrate an exercise at its most basic level and then progress it

as appropriate for the fitness capacity of your participants. Reversely, if you see your participants unable

to perform an exercise properly you would need to regress the exercise from advanced to basic. This

allows the participant to perform the exercise safely and to feel successful.

You can apply this principle to the integration of glute work in your Zumba® Fitness classes. For example:

1. Reverse lunges right leg 2 times

Reverse lunges left leg 2 times

2. 2 side steps left, reverse lunges right leg 2 times

2 side steps right, reverse lunges left leg 2 times

3. 2 travelling squats left, reverse lunges right leg 2 times

2 travelling squats right, reverse lunges left leg 2 times

4. 2 travelling squats left, curtsey lunges right leg 2 times

2 travelling squats right, curtsey lunges left leg 2 times

The above combination is an example of the principle of progression. You will have to observe your

participants ability to perform each move correctly and safely. If you notice they are unable to perform the

curtsey lunge, for example, you can regress them back to the simpler move of the reverse lunge.

Remember quality over quantity: quality equals effectiveness!!!! And ultimately success for your

participants!


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VI. Variables

Variety is the Spice of Life!

The ability to manipulate the following list of variables, allows you to create interesting classes, while at

the same time preventing muscle overuse and fatigue.

*Repetitions-accumulate repetitions over the course of the class…not ALL AT ONCE!

*Levers-long or short

*Tempo-using the beat of the music in different ways.

*Planes-not the kind you fly on! But different planes of motion

*Range of Motion-small or full range.

*Travelling patterns

REPETITIONS: Creating overload on a specific muscle group is necessary for an adaptation to occur

neurologically as well as physiologically. Repetition is one principle that can be used to create overload

for the glutes (or any other muscle group). However, we would not do a hundred reps of reverse lunges

on one leg. Not only would that be painful, but it would also compromise form, alignment, muscle integrity

and performance. We can accumulate reps that target the glutes over the course of the entire class by

integrating different variables and exercises. This is easily achieved by using the Zumba® formula with

your songs! You might have a Salsa with a chorus move that includes reverse lunges. Later in class,

you might have a Cumbia that includes a squat during the verse. Both moves train the glutes, but you are

not performing the reps all at once. Ahhhh….exercise in disguise!

LEVERS: Levers refer to the length of the limb. For example, if you lift your leg straight out to the side

(abduction), that would be a long lever. And for someone who might be six foot tall, this would be a

REALLY long lever. You can perform the same exercise with a shorter lever by slightly bending the knee.

This decreases the workload on the abductors significantly. A key point to remember is the longer the

lever, the more time you will need to perform the move safely and effectively; therefore, it needs to be

done slower.

TEMPO: As a ZIN™

member, you have access to great music that includes a variety of rhythms. By using

those different rhythms and beats, you can create variety. Tempo refers to the rate or speed of the

movement. For example, a merengue can have a very fast tempo or beat which would make performing

a full range squat challenging. You can slow the move down by moving at half tempo. This gives the

participant time to perform the squat with full range of motion, safely and with proper technique! That

equals effectiveness!! A full range movement that is performed slowly and properly will always result in a

more effective move!


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PLANES: Our bodies move in three different planes of motion: sagittal, frontal and transverse.

Sagittal Plane: the sagittal plane divides the body into right and left halves. Think about “where

you live”. When you walk, you are walking in the sagittal plane. A forward lunge or reverse lunge are

performed in the sagittal plane.

Transverse Plane: the transverse plane divides the body into upper and lower halves. Putting

your seatbelt on is an example of a move performed in the transverse plane. A glute specific move in the

transverse plane would be a leg sweep such as done in a Tango!

Frontal Plane: (sometimes called the coronal plane): the frontal plane divides the body into front

and back halves. Sitting down in a chair is performed in the frontal plane. A squat or plié are performed

in the frontal plane.


Human Movement. The body planes, pg 9, Figure 101

RANGE OF MOTION: Range of motion refers to the amount of movement performed in the exercise. A

full squat with thighs parallel to the floor is full range, verses a squat that is performed with the thighs

above parallel. Either move will engage the glutes. You can create combinations that use full and small

ranges of motion. An example might be to do three small pulses in a squat position and complete the

pattern with one full range squat.

TRAVELLING PATTERNS: During your Zumba® B1 instructor training, you learned how to use travelling

patterns to create variations. You can use these patterns with glute targeted moves to increase the

intensity of the workout! For example, add traveling squats to your merengue two step.


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VII. Sequencing

Sequencing-When and Where?

Zumba® Glutes movements can be integrated into your class at any time after a proper warm up. These

moves and patterns are planned in your choreography and flow together in your routine. This is great

time to begin using some of the basic glute specific moves. Examples of how you can fuse some glute

specific movements into a class are:

Instead of using alternating knee lifts in your routine, use single leg kickbacks/ hip extensions

Hold your squats and lunges for slower longer tempos

Single leg movements require more pelvic stability, forcing attendees to “squeeze” their glutes for

balance

Sequence certain movements back to back to emphasize the posterior side. For example

sequence exercises like lunges and squats back to back.

The Zumba® Glutes DVD will provide you with excellent choreography ideas to integrate with your

Zumba® Fitness class.


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VIII. Tips

Tips:

G-Good form. Be sure to use good form to ensure safety and effectiveness of the exercise.

L- Lunges. Initiate the movement hinging from the hips to avoid premature forward motion of the knee.

U-Utilize all variables to keep the workout interesting and avoid overuse or stabilizer fatigue.

T-Teach it, don’t perform it. Be sure to use good instructional techniques when demonstrating glute

moves.

E-Evaluate the ability of your participants at all times in insure safety and success.

A-Add travelling patterns when applicable to increase the intensity.

L- Look for ways to employ moves that are used in daily living activities.

S- Squats. Be sure to keep chest lifted and maintain a normal lordotic posture.


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IX. Common Questions

Booty Q’s

Can you train the glutes without any weights?

Yes! You can achieve great results from the use of glute specific body weight exercises that can be

integrated into a Zumba® Fitness class. This type of exercise works on the principle of muscular

endurance which allows the participant to increase muscular stamina and the ability to perform pain free

activities of daily living (ADL).

Will Zumba® Glutes help me to lose fat on my “bottom line?”

Yes and no. The glute specific moves will help you tone the derriere and the cardiovascular workout that

you receive from Zumba® Fitness will help you to burn calories! But you cannot spot reduce! The bottom

line is “calories in/calories out” and you have to create a caloric deficit in order to lose fat. By following

a sensible diet and attending your Zumba® Fitness classes…you will be able to see a change in your

“bottom line.”

Sometimes when I do squats, I feel pain in my low back, what am I doing wrong?

Without a visual assessment of your movement, it is difficult to determine the exact problem. However,

there are common mistakes that can create low back stress while performing the squat. Typically there is

improper alignment of the spine by not maintaining a normal lordotic posture and keeping the chest lifted.

This usually leads to poor core engagement as well. Stabilizing through the scapula (the shoulder

blades) by pulling the shoulders down and back can usually correct improper body alignment. You can

also place your hands on the top of your thighs during the movement to add forward support if you still

experience pain in the low back.


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X. Terms to Know

Hip abduction - Moving your leg away from the midline of the body or your centerline. Think of the root

word “abduct” is to take away.

Hip adduction - Moving your leg toward the midline of the body. Think of the word “add” as it “adds” to

the body.

Hip extension - Moving your leg straight behind you to increase the angle between your torso and thigh.

Hip flexion - Moving your leg straight in front of you to decrease the angle between your torso and thigh.

Internal hip rotation - Rotating your upper leg and pelvis to the inside of your body’s midline.

External hip rotation - Rotating your upper leg and pelvis to the outside of your body’s midline.

Agonist - known as the "prime mover", since they are the muscles primarily responsible for generating a

specific movement.

Antagonist - is a classification used to describe a muscle that acts in opposition to the specific movement

generated by the prime mover (agonist). Antagonistic and agonist pairs are generally located on opposite

sides of a joint or bone.

Synergist - muscles that perform, or helps perform, the same set of joint motion as the agonists.

Congratulations on completing the Zumba® Glutes e-learning training! Once you have completed the test

you will be ready to add Zumba® Glutes to your repertoire of moves for your class! If you do not know an

answer, feel free to review your manual!


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XI. References

1. Thomson, B., 2013, “A weak Gluteus maximus is a Cause of Hip and Leg Pain”,

http://www.easyvigour.net.nz/finess/h_gluteus_max_hip_pain.htm (Feb. 28, 2013)

2. Evidence Based Fitness Academy’s Blog, 2011, “Synergistic Dominance of Hamstrings and Low

Back Pain”, http://blog.evidencebasedfitnessacademy.com/2011/01/23/synergistic-dominance-

low-back-pain.htm (Mar. 12, 2013)

3. Fredericson, M., et al, 2000, “Hip abductor weakness in distance runners with illiotibial band

syndrome”, Clincial Journal of Sports Medicine, Vol.10, Pgs. 169-75.

4. Robinson, R. & Nee, R., 2007, “Analysis of Hip Strength in Females Seeking Physical Therapy

Treatment for Unilateral Patellofemoral Pain Syndrome”, Journal of Orthopaedic and Sports

Physical Therapy, Vol. 35, Number 5, Pgs, 232-238.

5. Princeton University Athletic Medicine, “Pelvic Stabilization, Lateral Hip and Gluteal

Strengthening Program, http://www.princeton.edu/uhs/pdfs/PelStabHip-StrenPro.pdf, (Feb. 28,

2013)

6. Wilson, J., et al, 2005, “A structured review of the role of gluteus maximus in rehabilitation”, New

Zealand Journal of Physiotherapy, Nov. 2005, Vol. 33, 3, Pgs.95-100.

7. Moore, P., 2010, “Getting the Maximus From Your Gluteus”, Triathlete Europe, http;//triathlete-

europe-competitior.com/201/11/10/maximus-gluteus, (Feb. 28, 2013)

8. Tortora, D., 2011, Principles of Anatomy and Physiology, 13th ed., Wiley and Sons

9. Higher, Faster Sports, 2013, “The Plague of The Mediocre Athlete”, http;//www.higher-faster-

sports.com/noglutes.html (Mar. 12, 2013)

10. Hamiliton, N. et al, 2008, Kinesiology Scientific Basis of Human Motion, 11th Ed., McGraw-Hill

Publishing, New York, NY, Pg. 413.

11. Chandler, J., Ed.D, CSCS, FACSM, et al, 2013, American College of Sport Medicine, “Safety of

the Squat Exercise”, www.acsm.org/docs/currentcomments/safetysport.pdf, (Feb. 28, 2013)

12. Comana, F, MA, MS, ACE-CPT, ACE-LWMC, CSCS & McCall, P., MS, ACE-CPT, American

Council on Exercise, “Knee Movement & Proper Form during Lunge Exercises”,

http;//www.acefitness.org/article/2589, (Mar. 14, 2013).

13. Carr, K., 2011, “Correcting and Progressing The Single Leg Dead Lift”,

http://coachkevcarr.com/2011/01/28/correcting-and-progressing-the-single-leg-dead-lift/, (Mar. 14,

2013)

14. Yessis, M. Dr., 2009, “Hip Joint Adduction”,

http://kinesconnection.com/exercisepdfs/HipJointAbduction.pdf, (Mar, 23, 2013)

15. American College of Sports Medicine, “ACSM Releases New Guidelines for Quality and Quantity

of Exercise”, http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-

issues-new-recommendations-on-quantity-and-quality-of-exercise, (Mar. 14, 2013).

http://www.easyvigour.net.nz/finess/h_gluteus_max_hip_pain.htm

http://blog.evidencebasedfitnessacademy.com/2011/01/23/synergistic-dominance-low-back-pain.htm

http://blog.evidencebasedfitnessacademy.com/2011/01/23/synergistic-dominance-low-back-pain.htm

http://www.princeton.edu/uhs/pdfs/PelStabHip-StrenPro.pdf

http://www.acsm.org/docs/currentcomments/safetysport.pdf

http://coachkevcarr.com/2011/01/28/correcting-and-progressing-the-single-leg-dead-lift/

http://kinesconnection.com/exercisepdfs/HipJointAbduction.pdf

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

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