4 Strengthening Exercises for Gluteus Medius
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- Опубліковано 16 тра 2024
- Today's video covers strengthening exercises for gluteus medius and gluteus minimus, which are important abductors and stabilizers of the hip joint. These muscles are implicated in several clinical conditions including low back pain, patellofemoral pain, IT band syndrome, hip impingement, gluteal tendinopathy and ACL tears.
This video shows four of my favorite exercises for strengthening gluteus medius and minimus. These exercises could be used as a part of a injury prevention program or with someone who is suffering from one of the clinical conditions mentioned above. I would aim to complete these 2-3 times per week and perform 3 sets of 10-15 reps.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including programs for several hip and low back conditions (gluteal tendinopathy, hip arthritis, low back pain, sciatica, SI joint pain, disc herniations, and many more). Click the link below to learn more and order a copy!
Amazon Link: a.co/d/1q3BjgP
00:00 Introduction
00:33 Rehab Science Book
01:14 Exercise 1: Sidelying Hip Abduction
02:34 Exercise 2: Single-Leg Bridge
03:18 Exercise 3: Pelvic Dip
04:20 Exercise 4: Skater Squat
These gluteus medius exercises and more are included in the hip and low back rehab programs in my book. My book has comprehensive programs for the 50 most common injuries and all of the programs have pictures of me doing the exercises. Click the Amazon link below to learn more about my book. a.co/d/0rw9tWd
Glad I found this channel to aid in my chronic hip and knee issues. Your videos are thorough and easy to understand. Will add the skater squat to my routine. Looking forward to receiving the book this week. Thank you again.
Wow thanks for this! I've been suffering achilles tendinitis for a while which my physio showed me is due to weak gluteus medius and VMO. These exercises are now on my to-do list!
No problem! I’m glad the video was helpful!
Thank you
You’re welcome!
thanks
Welcome 👍
Thanks for giving us another useful video 😊 You do explain things very well, easy to understand for everyone. I really encourage people to try these exersices, hip muscles and glutes are so important to strengthen - both for prehab and rehab. Health is wealth 🙏 Best of luck with your new book! And God bless you, Tom!
Thank you so much! I am so glad to hear that my videos are helpful and easy to understand!
How can i buy ur book ?
Here is an Amazon bookstore link: a.co/d/4yDoxi1@@dr.harpreetkgill4391
I am rehabbing my IT band syndrome… these look good to complement the exercises you shown for IT band. Can I mix them up?
Yes, these often help with IT band syndrome and can be mixed in with the other exercises.
@@RehabScience Thanks, you’re the best
HELP! I posted this on an older video, so I thought a posting on a more recent would might help as well. Thanks in advance!......
I need some advise on which direction to go. it's gonna start off like its off topic but trust me... lol I have been concealed carrying a gun for about 8 years and for the past 6 years it has been every day, all day. I carry an inside the waistband holster made of kydex which is a hard plastic shell. I carry at about the 3oclock position on the right side which puts the pistol tightly against this muscle. About a year or so ago I noticed in the mirror that the top of my outer thigh on my right side has a significant dent in it wear my gun usually sits. there is no such deformation on the left side. I assume this is from having the gun pressed against the muscle all time. Have you ever heard of this? Can this be reversed in your opinion?
Have a hip replacement on my right hip in 2007 will be having left hip done January 17 . Also have lumbar DDD and stenosis. Already doing these exercises using ankle strap with bands. Any other things I can do to help??
In preparation for a hip replacement, these are some of the best exercises to perform, but it is recommended to strengthen the hip in all planes of motion. Here are a few of my other videos that may be helpful to you. Also, also, my new book has a comprehensive hip joint pain program that would be useful before surgery and after surgery. I will also include a link for my book.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/2mHCjya
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2nd and 4th exercises are more to gluteus maximus, then medius, no? Its like saying that bench press trains shoulder stabilisers whereas its a chest exercise.. does this make sense?
Previous research has shown that gluteus medius and minimus are highly active in those exercises. Even though those movements aren’t their direct action, the stabilizing effect means that they are highly recruited.
@@RehabScience Then why doing additional external rotations with the bend, as example, if we can train those shoulder stabilisers with basically any pushing movement
It's usually beneficial to have movements that specifically target the primary action of the muscle in question as well as movements where the muscle works as a stabilizer. The isolation movements are great for directly loading the muscle, but don't always include positions or movements that are relevant to everyday function.@@romansokolov4589
Is there a connection between glute medius and plantar fasciitis?
Yes, there can be a biomechanical connection between these two in some cases.
@@RehabScience thank you for taking the time to reply
Go sore how to do it
This exercise good for si joint pain for weak glutes medius? Si joint pain curable? 😢
Yes, SI joint pain is curable and gluteus medius exercises do often help.
i had meniscus surgery about 9 months ago, the knee is still swollen after consistent rehabbing, any thoughts?
Getting rid of swelling can take a long time and be quite challenging. You might talk to your orthopedic surgeon about draining the swelling if it is bothering you a lot.
@@RehabScience thanks for the reply! he claims he never saw this before. gave me a cortisone shot which was useless, going for MRI