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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 Qs.....16
X Terms to Know......17
XI References18

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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 lets 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
Reprinted with permission. Lawerence A. Golding, The Fitness Professional's Guide to Musculosketetal Anatomy and
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 its 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 dont 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 participants 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 participants 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 participants 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 classnot 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 pli are performed
in the frontal plane.


Reprinted with permission. Lawerence A. Golding, The Fitness Professional's Guide to Musculosketetal Anatomy and
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, dont 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 Qs
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 classesyou 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 bodys midline.
External hip rotation - Rotating your upper leg and pelvis to the outside of your bodys 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 Academys 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, 13
th
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, 11
th
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).