Best Exercises for Gluteus Medius & Minimus (TOP 3!)
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- Опубліковано 12 вер 2022
- Have you ever been told you had trouble activating your glutes? In this video, I'm going to be demonstrating my top 3 exercises to target those gluteus medius and minimus muscles to help you improve your hip stability and strength for injury prehab and rehab reasons.
Take control of your hip, knee, or ankle pain with these 3 exercises to strengthen your gluteus medius and minimus!
The exercises included in this video include:
1. Lateral Step Ups
2. Hip Hikes
3. Side Lying Hip Abductions
Comment below which of these best glute exercises you would like to try out!
If you are local to Vancouver, BC Canada, be sure to check out Form Physiotherapy (the clinic space used in this video) on West Broadway!
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Super explanation n no unnecessary talk ….. on point awesome …!
This was wonderful!!
Seven years after knee surgery, I find it a necessity to continue what i learned from physical therapy. Its always good to add and rotate new exercises to keep from boredom or stagnation.
Thank you, Jenn! Great video.
Thank you for your support!! :)
Thanks. Very helpful
Thanks Jen! Just subscribed, you explained everything so nicely
Awee that means the world to me ! Thank you for your kind words!! :)
Simple, Str8 to the point, and extremely useful. Thank you.
I hardly ever leave comments, but I had to give you kudos! Keep ‘em coming!
Aww thank you so much for your kind words!! Really appreciate it!
super helpful and simple thanks!
Thanks for your kind words!!
Love the simplicity, not too many to remember😀
Thank you so much for your kind words!!
Thank you. Clearly and calmly explained. 😊
Thank you so much for your kind words!!
Appreciate the video, Jenn ✌️
Awee thank you so much for the kind words and thank you for watching the video!! :)
Brilliant! Best glute medius/minimus exercises you could wish to find......🙏
awee thank you for your kind words and support!!
I like your video - thank you
Your explanations are very comprehensive. I like to know the why and feel that it helps me focus better on the goal of the particular exercise. Thank you!
thanks for your kind words!! 🥰
I love the last exercise. Definitely what I needed to learn about gluteous medius. Yes, I felt the burn!
So simple yet soo effective!! :))
Great advice! Thank you. I am a runner so these definitely help strengthen those areas. Any suggestions for strengthening hip flexors?
Thank you !
Thank you for taking the time to watch it!! Hope the cues in the video helped ya! :)
Simple exercises. Great prompts to ensure right muscles are being used. 👍
Awee thank you for the kind words and for taking the time to watch the video!! Appreciate you!!
Thanks for keeping the momentum’s simple.. can’t wait to try, both side have been feeling stiff especially after sitting also I play golf and turning into left side is difficult..
Oh yes, I see so many golfers who have weak glute mediuses! These would be great to strengthen yours ! Better glute med function = Better golfing ;)
Thanks girl!!! ♡♡♡
Thank you so much for commenting! means so much to me!!
Great video! You have a new subscriber!
Awee thank you so much! Looking to put out more content very soon . just been too busy with clinical work!!
Thank you
Super great
Awwee thank you for your kind words and appreciate you for taking the time to watch the video!!
Nice!
Thank you for taking the time to watch the video!! Appreciate you!
nice to hear you
Thank you for your support! :)
Can you make a video like this for the maximus glute muscle please:):) this was really helpful thank you:):)
Sure thank you for watching and subscribing!!
Single leg bridges are good at targeting both as well I've heard.
Thank you for showing a more proper way for the side laying abductions. There doesnt seem to be much movement with your version. The other way may target it as inefficient, but would it target more of the glut med/min muscle with a fuller range of motion?
You can increase the range of motion by laying on a bench so you allow your leg to drop down a bit more but I just find too many people compensating by using their QL and oblique with the movement that I usually like this reduced range of motion version better. If you are very good with your mind-muscle connection, you can certainly work on a higher range of motion hip abduction movement, but ultimately it is that inner range (top of the movement) that is the most important!
Love this! I’m a massage therapist, and these are commonly weak muscles. Thank you!
Yes !! I find myself using these cues on my clients sooo soo often!! Thank you for taking the time to watch the video :) love that you are a massage therapist . we appreciate you!!
I'd love to have my tfl and glut medius massaged right now. So painful
For the 3rd exercise you demonstrated, am I understanding correctly to target the TFL keep the top leg straight, but for the glutes do as you have shown?
wow it work
So glad the cues worked for you! Thanks for watching :)
Yessssss I found that last exercise and I noticed I need to bring that leg back more to feel it in the right spot!! Thanks so much for the great exercises and confirmation!!!
So glad you can feel the difference! You are most welcome!! Thanks for you kind words!
Thanks
Thank you so much for leaving a comment! means so much to me :))
Thank you for exercises, I have osteoarthritis, I've had bad pain in leg when I lift it, a recent MRI showed gluteus medium tendinitis, would exercises fix this thanks
Yes!
if you are able to do these exercises without much pain or discomfort, you can definitely give these exercises a try! If they aggravate your symptoms, then you might want to gradually increase your reps and sets and the range of motion . They would be great for glute medius tendinitis if the exercises don't aggravate!
For the first two exercises, a dumbbell on the trailing side (step-up exercise) and non-stance leg side (hip hike exercise) would be good for strengthening, right?
You got it! And you can progressively increase the weight to improve core strength :)
Ty i knew i was doing something wrong!
glad i could help! thanks for watching!! :)
In order to truly gain from stepping up for stability , you should end the step up balancing on a single foot. The acceleration/ deceleration is beneficial towards the stabilizing aspect of the hip complex. This applies to any non externally loaded ( weights ) motion involving a riser.
Yep for sure, there is truth to that. Sometimes balance is needed for those who might need to work on getting better foot intrinsic muscles and improving on ankle stability so that's why I was ok with getting people started on using some support in the beginning and can ultimately get to stepping up and down on a single foot without balance support. I just didn't want to deter people from starting the exercise because there is benefit with even just starting to do the exercise with some external support
doing the exercise without external support is definitely the ultimate goal though!
what elevation works well for the Lateral Step Ups to start
Does lateral band side walks work the glute medius muscle?
waiting Dr
it should be up now! :)
With the last one I feel tension near my shin, and I don't know how to avoid it. But it discourages me from these kinds of leg lift exercises
I would get it checked out by a physiotherapist in your area and see if there are specific exercises you can do first without straining your shin :) exercise modifications are always a case by case scenario!
You know its effective when I barely need to lift my leg to feel it, the last exercise is really good with resistance band.
ahhahah! yes so simple yet soo effective when you get the technique just right!! :))
Mam this excercise do for neck of femur fracture post surgery
Depends on the acuity of the surgery! I would work with a physiotherapist to best rehab that femur fracture
How do you build hip size. Like if someone wants to increase hip width ..... would this exercise be good ?
oh YES definitely! Training your Gluteus medius and minimus are key to developing the width - They are the lateral hip muscles so will help your booty pop if you train in the correct rep range and with consistency!
@Jenn Chew, MPT thank you doc! I like your style and videos. So simple and honest instructions
@@jawharadavid8979 aww thank you so much!! much appreciate your kind words :)
Hi doc
Hi there! My apologies for the delay in responding 🤣🤣
Just a warning for those who are dealing with SI dysfunction, don't do the step up or the hip hikes. it made my problem worse.
Oh yes SI dysfunction every case is different but you typically want to find hip/core stability first before trying these exercises where it requires more movements and range of motion. Thanks for your comment!
@@jennchewmpt i have been feeling better so I was stupid and wanted to "branch out" from the exercises the PT gave me for activating glutes!! Well I learned my lesson 😂
@@emmaanthony4056 life is just full of lessons😆 . we live and we learn 🤭
Are these good for ppl with a torn labrum?
with a torn labrum i would definitely recommend working alongside a physiotherapist in person. if the exercises dont cause discomfort, you can gradually try them out but i would not do them if they cause you any pain or discomfort since every labrum tear's presentation can be quite different . hope that helps!
how to reduce TFL in side plank?
It is likely your positioning that needs modification if you feel your TFL in a side plank. Make sure you are not leaning too far forward with your torso and keep everything straight when holding the plank. Go on your knee first for a modified side plank to make sure you feel what you want to feel and get stronger in that position first!
Can we do step exercises on staircase?
Step exercises are great for overall leg strengthening and for cardiovascular health; you will likely be using a bit of your glutes but they won't be targetting your glutes so ultimately depending on what you are doing the step exercises for. is it for overall health or is it to target the glutes? hope that helps!
@@jennchewmpt Mainly for glutes. I pulled my groin muscle almost 3 years ago. I have a problem with my stability moreover I don't like any one putting their hands on me even a slight weight on my body could strain my lower back. I went to Neurophysican, he recommended me for a physiotherapy. I go and visit my physiotherapist time to time. Like once or twice in a month. He told me that I have weak core muscles and plus my obesity is responsible for all of these muscle spasms. I did your glutes minimis and maximus exercises. I literally felt powerful after doing them, it took a lot of stress from my lower back. Plus, I felt relieved from my externally rotated foot. I went soon to bed afterwards and felt a strain on my groin and strain on my right quad.
@@jennchewmpt plus one more thing when ever I do my glute bridges, I don't feel my glutes but it strains my hamstrings
@@hungrykittie5103 That is likely your glutes being too weak so your hamstrings taking over. I would suggest you doing more glute isolation exercises for 4-6 weeks then try the glute bridges again!
@@jennchewmpt Glute isolation exercises ? . Can you recommend them some?. Do you have any advice for lordosis ?
Wil these help to reduce the size and the fat around it?
Doing these exercises will help to strengthen your hips but not so much reduce the size and fat around it unfortunately. but if you build muscle while doing these exercises, you can potentially increase your metabloism to help reduce fat! to lose fat, you've gotta be in a caloric deficit. hope that helped!
I can barely get my leg up on the last one😩
🤣 These exercises are so simple yet sooo effective!! I always feel the burnnn too 🥵🥵
She’s cuuuute
🤗🥰
Great tips thanks you unfortunately,
I think I'll have re-watch something in the mirror kept distracting me
🤣 what is distracting you? My videographer??🤣
Yeah, your videographer is Absolutely perfect 😉 @jennchewmpt
@@guslopez2735 he is going to be in another video real soon ;)
I hate when the music is so loud you can't focus on the information provided #adhd
Oh no.. Ill keep that in mind for my content in the future!
Ha yep doing last one wrong
Now you know!! :)
The bloody music sucks!! I can hardly hear you!!