Hello fellow UA-cam viewer! I hope you found this video to be helpful! If you’re in need of top-level recovery equipment, would like to save money, and are interested in supporting this channel, you may want to check out a really cool website and company called Recovery For Athletes. These are some really cool folks I have an affiliation with, who are a one-stop shop for physical recovery devices and strength training equipment. You can save 5% off ANY of your purchases using my discount code “RESURGENCE” at checkout. Or, you can simply use the following link, which will automatically apply the discount for you: www.recoveryforathletes.com/discount/resurgence Any purchases made through this link help support this channel through a small commission I receive at no extra cost to you! Thank you for your consideration in supporting this channel! Keep making great things happen!
I know all too well what hip problems can feel like and how frustrating they can be! Stay tuned because I’ve got an another outstanding hip exercise video that I’ll be releasing in just a couple of days! It’s one of my favourites and has helped tremendously with my hip. Stay strong and keep making great things happen! 💪
It was much enlightening watching the tutorials. Profuse appreciation and affectionate thoughts. . . Btw I’m a senior Medical slowly healing from a Bisphosphonate induced post traumatic subtrochanteric fracture of my left femur. In a revision surgery it was fixed with a PFN and now I’m on LIPUS (Exogen) therapy. Currently I walk with single crutch in the other hand but I have gross Trendelenburg gait. Wonder if I may get a specific advice for overcoming this pattern. I’m nearing to be 76 next month. Thanks and kind regards, Dr Mubarak Mehdi (Former) Senior public Health Consultant WHO
2 місяці тому
Great exercises, I’ll definitely do them tomorrow. Your exercises expand on those I’ve found elsewhere on YT and appear to target them more precisely, so I think they’re going to be just what I need! Sleeping glutes, asymmetrical hips, hip dips, etc. I think what you’ve got here will be the solution. Great channel and your humour is spot on, smarty pants!
Glad you enjoyed them! They’re definitely some of my favourites, and as someone who deals with chronic hip issues myself, they’ve been invaluable to me over the years. Stay strong and keep making great things happen! 💪
Yes, I've started adopting exercises to target my medius and minimus, as well as hip rotation exercises to strengthen my hips and improve hip mobility, and it has already improved my hip stabilization (mitigating hip popping) and eliminated my back pain (along with 20 min flexibility each night).
That first exercise is a life saver!! I wished I learned it 20 years ago when my back first started hurting. Awaiting bands to arrive to try the other exercises. Great explanations on the exercises!
Glad it's helping! Yes, that first exercise is an absolute money maker for hip strengthening. I give it to my patients all the time in the clinic. Stay strong and keep making great things happen!
Hip dips are due to musculoskeletal structure-- they're genetic. You can be fit, skinny, muscular, and still have them. Like the way your cheekbones look, it's part of the way you're inherently shaped. Hip dips are not due to underdeveloped muscles, but how your muscles attach to your bones naturally, plus how your body fat is distributed.
Pistol squats will recruit more of your larger muscles (glute max, quads, hams). These are for isolating your small stabilizers like the medius and maximus.
This video is typical of all the exercise videos posted on youtube by physical therapists.All these exercises are way too complicated and precise.Could we please come up with more compound,functional and practical exercises that promote how body. actually moves in time and space.Like a squat or a farmer carry or step ups.
Precision is often the name of the game for various orthopedic issues, so yes, this is my approach here for many of my rehab-oriented videos. Lots of great stuff here on the YT platform though for classic compound training and exercises. Stay strong! 💪
Great question! I often don’t cover this in my videos since it can be highly variable. If you were looking to put any of these exercises into a workout routine, I’d put it into a lower body day and perform it more at the start of the routine. The theory would be that the hip muscles will be stimulated and more “ready to go” for any following exercises, though it depends on how many exercises you do, the current state of your hips, etc. I’d keep it general for starters, maybe 2 sets of each exercises for the first week or so, and performing your repetitions slowly enough so that you tire out around the 10-15 repetition mark. A general range to shoot for is to be able to slowly perform a set of repetitions for around one minute without taking any breaks. If you can’t get this, start with 30 seconds or 45 seconds, etc. Assuming each repetition is done slowly enough that it takes around 5 seconds, you’ll be near the one-minute mark for a set of ten repetitions. Depending on the intensity you perform these exercises at, and the state of your hip health/strength, a decent starting point for frequency would be around 3 times per week, but this is not set in stone; there is room to fine-tune based on your needs. Hope this helps! Stay strong! 💪
When implementing Exercise #1 (Single-Leg Mini Squat), are you strengthening the glute medius on the leg you’re standing on? I have an internally rotated leg and hip drop (tight psoas etc) on the right side, should I be strengthening the left gluteus medius more than the right? Any feedback is greatly appreciated
How can you tell which leg needs more help? Or which is weaker? I know that the hip that seems to have pain might not always indicate it’s the one with the problem. Should I be doing less reps for one vs. theThe other leg?
Hey man, really enjoy your channel since discovering it. Is there any way you could explain the difference between the 2nd and last exercise? Aren't they the same thing but body positioning is different? Thanks!
It's like the difference between doing abduction while standing (one leg at a time) vs while in a squat. All the exercises in this video technically do the same thing--strengthen the hip muscles. They just target those muscles at different angles and different intensities.
Yeah, ask your surgeon, but i think you shouldnt stress it to much at least half a year. Or of you really want to exercise it(probably helps with healing), only something light.
If you were to stand and then squeeze your butt really hard, you’ll feel that your lower back flattens out, and that’s the movement you want to do when laying on the floor - flatten your lower back BUT try to do so without actually squeezing your butt. This flattening movement of the lower back causes the hip bones to rotate backwards, which is called a posterior pelvic tilt. If that tilt were to go on forever, you would see your tailbone start to curl upwards between your legs. That’s what I was trying to explain. The reason why you want to try and do this for the exercise is that it helps to isolate more of the muscular effort into the glute medius and glute minimus muscles, as least theoretically. Hope this helps!
You bet: find hip exercises that you feel are meaningful to you; ones that you can really feel the challenge with and are able to see how they might benefit you with activities that you enjoy and want to keep doing. The more meaningful and enjoyable exercises are to someone, the more likely they are to do them on a consistent and sustainable basis, which is the key to making sure that the exercises have enough time to take effect and even out any of the unevenness that you may have. Hope this helps!
Defer to Strength Resurgence, but might also suggest, from my many years of receiving rehab: > Focus on one-side-at-a-time exercises like in this great video. > Consider some isometric exercises. I've been told that isometrics exercises are good for overcoming maladaptive accommodations that can develop where your body recruits the "wrong" muscle to compensate for weak ones (pretty common with hip muscles from what I'm told). With isometrics, there is "nowhere to hide" for the weak muscles so it can help rewire the proper neural pathways to help change the pattern to fire the proper muscles.
Hello fellow UA-cam viewer! I hope you found this video to be helpful! If you’re in need of top-level recovery equipment, would like to save money, and are interested in supporting this channel, you may want to check out a really cool website and company called Recovery For Athletes.
These are some really cool folks I have an affiliation with, who are a one-stop shop for physical recovery devices and strength training equipment. You can save 5% off ANY of your purchases using my discount code “RESURGENCE” at checkout.
Or, you can simply use the following link, which will automatically apply the discount for you:
www.recoveryforathletes.com/discount/resurgence
Any purchases made through this link help support this channel through a small commission I receive at no extra cost to you!
Thank you for your consideration in supporting this channel! Keep making great things happen!
I started running last year at age 49. My hips have been giving me problems. I'm glad I just found your channel.
I know all too well what hip problems can feel like and how frustrating they can be! Stay tuned because I’ve got an another outstanding hip exercise video that I’ll be releasing in just a couple of days! It’s one of my favourites and has helped tremendously with my hip. Stay strong and keep making great things happen! 💪
5 years of pain going away right now, thank you. This is a level beyond Athlean x
love the hip smoke! Great video ;-) These exercises are helping me feel into building greater stabilization & strength.
It was much enlightening watching the tutorials. Profuse appreciation and affectionate thoughts. . .
Btw I’m a senior Medical slowly healing from a Bisphosphonate induced post traumatic subtrochanteric fracture of my left femur. In a revision surgery it was fixed with a PFN and now I’m on LIPUS (Exogen) therapy. Currently I walk with single crutch in the other hand but I have gross Trendelenburg gait. Wonder if I may get a specific advice for overcoming this pattern. I’m nearing to be 76 next month.
Thanks and kind regards,
Dr Mubarak Mehdi
(Former) Senior public Health Consultant WHO
Great exercises, I’ll definitely do them tomorrow. Your exercises expand on those I’ve found elsewhere on YT and appear to target them more precisely, so I think they’re going to be just what I need! Sleeping glutes, asymmetrical hips, hip dips, etc. I think what you’ve got here will be the solution. Great channel and your humour is spot on, smarty pants!
Glad you enjoyed them! They’re definitely some of my favourites, and as someone who deals with chronic hip issues myself, they’ve been invaluable to me over the years. Stay strong and keep making great things happen! 💪
Thank you definitely doing these
Glad you like them! Stay awesome!
Thank you so much for your video. Could the popping of my hip and lower back pain be due to the fact that it's weak?
Yes, I've started adopting exercises to target my medius and minimus, as well as hip rotation exercises to strengthen my hips and improve hip mobility, and it has already improved my hip stabilization (mitigating hip popping) and eliminated my back pain (along with 20 min flexibility each night).
So glad we found your channel! Great examples of exercises!
You deserve high 6 figures subs.
That first exercise is a life saver!! I wished I learned it 20 years ago when my back first started hurting. Awaiting bands to arrive to try the other exercises. Great explanations on the exercises!
Glad it's helping! Yes, that first exercise is an absolute money maker for hip strengthening. I give it to my patients all the time in the clinic. Stay strong and keep making great things happen!
These seem to be effective. Thanks! I have to try these.
These are great exercises. I think they’ll target the spot that gives me grief!
Thank You! You have changed my life for the better.
I don't really understand the last one. I felt it in the top of my hip, not glute med/min.
Scoot forward or backwards a little bit while sitting.
Also make sure it's a small band around your feet, not your ankles
Great series of exercises, well thought out and practical 👏
Does this help to fill hip dips in time?
Hip dips are due to musculoskeletal structure-- they're genetic. You can be fit, skinny, muscular, and still have them. Like the way your cheekbones look, it's part of the way you're inherently shaped. Hip dips are not due to underdeveloped muscles, but how your muscles attach to your bones naturally, plus how your body fat is distributed.
@@oedalisi wonder if they can gripped when having keks, on skinny individuals , for extra grip.
Wonderful video. Well done.
Whats the difference between this and just progressing your pistol squats?
Pistol squats will recruit more of your larger muscles (glute max, quads, hams). These are for isolating your small stabilizers like the medius and maximus.
This video is typical of all the exercise videos posted on youtube by physical therapists.All these exercises are way too complicated and precise.Could we please come up with more compound,functional and practical exercises that promote how body. actually moves in time and space.Like a squat or a farmer carry or step ups.
Precision is often the name of the game for various orthopedic issues, so yes, this is my approach here for many of my rehab-oriented videos. Lots of great stuff here on the YT platform though for classic compound training and exercises. Stay strong! 💪
I asked the same question on another of your videos. How should this be implemented, on lower body days as assistance? Thanks!
Great question! I often don’t cover this in my videos since it can be highly variable. If you were looking to put any of these exercises into a workout routine, I’d put it into a lower body day and perform it more at the start of the routine. The theory would be that the hip muscles will be stimulated and more “ready to go” for any following exercises, though it depends on how many exercises you do, the current state of your hips, etc.
I’d keep it general for starters, maybe 2 sets of each exercises for the first week or so, and performing your repetitions slowly enough so that you tire out around the 10-15 repetition mark. A general range to shoot for is to be able to slowly perform a set of repetitions for around one minute without taking any breaks. If you can’t get this, start with 30 seconds or 45 seconds, etc. Assuming each repetition is done slowly enough that it takes around 5 seconds, you’ll be near the one-minute mark for a set of ten repetitions.
Depending on the intensity you perform these exercises at, and the state of your hip health/strength, a decent starting point for frequency would be around 3 times per week, but this is not set in stone; there is room to fine-tune based on your needs. Hope this helps! Stay strong! 💪
When implementing Exercise #1 (Single-Leg Mini Squat), are you strengthening the glute medius on the leg you’re standing on? I have an internally rotated leg and hip drop (tight psoas etc) on the right side, should I be strengthening the left gluteus medius more than the right? Any feedback is greatly appreciated
Ever do assisted airplanes?
How can you tell which leg needs more help? Or which is weaker? I know that the hip that seems to have pain might not always indicate it’s the one with the problem. Should I be doing less reps for one vs. theThe other leg?
Do the same for each side, exercise for muscular symmetry, and you'll notice which one is weaker with practice.
If you have only one side with higher hip than the other go and train the leg with lower hip
I have been looking for this for a long time, clear and effective! 🙌🏻
Excellent! Thank you.
Tq
Thank you for these exercises. I will start implementing them immediately!!! 🙂
You’re very welcome! Keep making great things happen!
Tough routine love it
Glad to hear it! Stay strong and keep looking after yourself and making great things happen! 💪
Hey man, really enjoy your channel since discovering it. Is there any way you could explain the difference between the 2nd and last exercise? Aren't they the same thing but body positioning is different? Thanks!
It's like the difference between doing abduction while standing (one leg at a time) vs while in a squat. All the exercises in this video technically do the same thing--strengthen the hip muscles. They just target those muscles at different angles and different intensities.
I just had my gluteus minimus reattached, surgically. Im wondering how long I need to let it heal before adding these movements....
Maybe ask your surgeon?
Yeah, ask your surgeon, but i think you shouldnt stress it to much at least half a year. Or of you really want to exercise it(probably helps with healing), only something light.
Re: the prone internal rotations- could you clarify the tailbone curl ? I’m not sure what you mean- pelvic tuck ?
Thank you
If you were to stand and then squeeze your butt really hard, you’ll feel that your lower back flattens out, and that’s the movement you want to do when laying on the floor - flatten your lower back BUT try to do so without actually squeezing your butt. This flattening movement of the lower back causes the hip bones to rotate backwards, which is called a posterior pelvic tilt. If that tilt were to go on forever, you would see your tailbone start to curl upwards between your legs. That’s what I was trying to explain. The reason why you want to try and do this for the exercise is that it helps to isolate more of the muscular effort into the glute medius and glute minimus muscles, as least theoretically. Hope this helps!
Posterior pelvic tilt- ok, thank you !
The editing, is fantastic. This was informative, and entertaining. ty
I'm very glad you liked it! thanks so much for the kind words! Keep making great things happen!
Great stuff!
Thanks! Glad you enjoyed it!
🤣
The smoke effects 😂💀
Always fun learning how to add effects and throw in a bit of humour when I can! 😂
Have any tricks to smoke away my uneven hips???
You bet: find hip exercises that you feel are meaningful to you; ones that you can really feel the challenge with and are able to see how they might benefit you with activities that you enjoy and want to keep doing. The more meaningful and enjoyable exercises are to someone, the more likely they are to do them on a consistent and sustainable basis, which is the key to making sure that the exercises have enough time to take effect and even out any of the unevenness that you may have. Hope this helps!
Defer to Strength Resurgence, but might also suggest, from my many years of receiving rehab:
> Focus on one-side-at-a-time exercises like in this great video.
> Consider some isometric exercises.
I've been told that isometrics exercises are good for overcoming maladaptive accommodations that can develop where your body recruits the "wrong" muscle to compensate for weak ones (pretty common with hip muscles from what I'm told). With isometrics, there is "nowhere to hide" for the weak muscles so it can help rewire the proper neural pathways to help change the pattern to fire the proper muscles.
I second unilateral training! One side at a time can really reveal where imbalances are.
Thank u it s burn
Glad you enjoyed it and felt the burn!
Отлично ,я тренер из России , делаю ряд таких упражнений .Нашла несколько новых, спасибо
Lots of priformis with the second one.
Sounds like a benefit to me, but could be the pelvis is not internally rotated during the move.
Great video thank you!!!
❤