Best Gluteus Medius Activation Exercise for Hips | Tim Keeley | Physio REHAB
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- Опубліковано 7 лют 2025
- #glutes #hip #hippain #gluteexercise
Are your struggling with hip pain, a labral tear, hip Osteoarthritis or even a total hip replacement? Most likely your hip mobility is not great but also your Gluteus Medius will be weak and not doing it’s job. Some people have a trendelenberg gait which makes them lurch to the same side.
The one leg ball squat exercise is the best out there, but when your hip muscles are really weak and the hip range is average you should start off doing it isometrically (static / no movement) to get things going.
Check all the tips in this video of how to do it right.
Happy hip day!
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‘Train it as if you’re gonna use it’ the best takeaway I got from this video
This is the stuff that they should have taught at my physio degree at uni. Lovely and informative stuff
My hidden issue for over 15 years!! I've been everywhere & seen everyone. No one ever said this but it was what I felt when I kept telling them something way deep down was not rotating! THANK YOU!!!
Great stuff
I had hip and lower back ache for 7 years after having a slight fall after a half marathon. I've seen 4 physios and done endless exercises with no result. This video has changed everything. Finding the Swiss ball exercise most effective though I substitute the vall with a foam roller. Thanks so much.
Yes. I was the last person to realize this. Thank you youtube creators to explain things
This video and exercises have changed my cycling miles. Why? Because I had sleepy glutes, being quads dominant on my cycling did a number on my hips and knees. Since I started doing this rehab exercises every other day, I can attest it works!. It takes time and consistency but I am grateful for it! Thank you so much!
Great news! 😀 🚴🏻
Hey! May I ask about your other symptoms when you were struggling on the bike? I'm dealing with it now and I think it's the same problem. I feel twisted like my pelvis is up in the front on the right and dips in the front on the left. Also feel like all the muscles down the back outer part of my left leg are simply not doing a damn thing.
I got to say, the ball between the knee and wall and lifting your leg up, that exercise finally allowed me to feel my glute med in my left hip 20 years after breaking my right ankle, leading to a pelvic tilt(right leg lower). I've tried so many glute exercises to finally get the muscle strong, but that is the one that finally did it. Definitely, my number 1 glute med exercise for those who have a hard time firing the muscle.
Glad it worked for you!
I've watched loads of glute med stuff on YT, this is by far the best. Thank you
Glad you liked it!
I had a physical therapist that had me do that ball exercise, but he was awful at explaining it, and I was absolutely doing it wrong. I also did not understand what I was doing. I literally thought I was training on the leg that was lifted up, but it's the one that I'm standing on! Thanks so much for this video!
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That exercise is gold man. I use it with a lateral sled drag daily . That thing fires up my right glute med like no other but now I start with your wall exercise and it’s amazing. I always was pretty fast and athletic playing football but this took my game to another level just being aware and feeling my right glute med
This s excersize is amazing. I do martial arts (capoeira) and have had all kinds of weakness in my right hip due to am injury a long time ago. This is the first time I've felt the activation in my hip and now my kicks are feeling way better.
It’s crazy, but the ball exercise immediately helped with my knee pain that had been going for a month despite taking painkillers. Thank you so much!
Great to hear!
Great tutorial. Understanding the mechanics on how the hips work & working to stabilize in order to fire up the glute med. 👍❤️
I like what you explained at minute 8+. I needed to hear that. For some reason, I thought all the clam shells, side leg raises, and fire-hydrants would help reduce the pain. The functional part totally makes sense now. Thank you.
Hope it makes your hip feel better!
This is explaining clearly how walking wobbly happened, as I have left hip/ glute pain I started lifting my right hip, I feel like my left leg is shorter than right!Now I know the better exercise for my situation!
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Exceptional! I'm now truly excited about where this exercise will take me in coming weeks and months. Thank you.
I've been watching your videos as I'm having issues with my adductors. You explain things extremely well which allows me to better visualize what the heck I'm doing and therefore get good results. Thank you and keep up the good work.
This is an excellent video and so well-explained. What I like is that you look at things in a functional way. As you say, clams and side leg raises are great but they are not how you use those body parts in everyday life. This is the first of your videos I've seen but certainly won't be the last. Thank you
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Best explanation I’ve seen yet - great to hear why lifting it versus pushing into wall are different effects. And pushing into wall is more functional
Before I couldn’t figure out what pushing into wall was for didn’t realize it was more important. Will try it again - with ball right on center with knee:)
Wow, impressive breakdown. I have very asymmetric hips left to right. Less stability in my left hip. Less glute mass in my left hip. Affecting my squat, and when I get any periods of inactivity have a tendency to get IT band type pain down my outer left upper leg. This feels like I’ve unlocked a key to strengthening and stabilizing. Thanks!
Thanks! Great strengthening exercise for those of you sitting at the desk for many hours a day. Glutes tend to get weak for too much sitting.
Amazing exercise for lateral pelvic tilt and SI joint pain. Thank you.
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Wow this was helpful! With any other glute med exercise, I feel other muscles taking over. Thank you so much.
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One of the easiest and quick step for activating those glute med, Thanks for the video
You're welcome!😄
Hey Tim thanks for all the great advice over the years. Just noticed you're almost at 100k! Last time I noticed you were only at 9k lol you're a life saver!
Thanks! Just went over the 100k!
Wow! Amazing results!
Such a great well explained video. Thanks Tim!
Amazing content this is gold, had hip replacement and glute medius super weak
Take a bow 👏🏻💪🏻
Ahh super exercise for you then 👍
I'm binging on ur videos. Ur so generous. Thank u. Been watching for a while. Started with ur shoulder videos 4 years ago. I understand everything u say but rather u were here in person to train daily. Physio exercises are the hardest to do when u really just want to train hard.
🙏 glad you are sticking with me!
@@physiorehab sending ur links to all my massage clients. Most everyone has faulty movement patterns based on under used and overused muscles so I never leave a session without giving homework
@@KimikoMaui 😄
Thank you very much Excellent ❤❤❤
Really helpful video. The difference between abduction for activation and functional training made it click in my head. Thank you.
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This was very well explained, to the point and most importantly HELPFUL!! Thank you!! 👍
Great to hear ! 👍
@@physiorehab i agree ! thank you !
Great video mate, these are excellent for fixing lateral pelvic tilt and hip drop in running. Very explanatory video. I have a physio give me these exercises years ago and couldn’t quite remember the correct form as you have to make sure glute medius does the work and not your spinal erectors otherwise you will be in pain for days. Awesome explanation that has helped me feel the burn in glute medius once again👍
Glad you got them going!
I needed this immensely.
Thank you for getting into the specifics.
I play drums and the only drawback is how often sitting has weakened my medius.
I workout, but not as excessively as I could.
Slight fear of messing up my body.
I experience lower back upper hip pain and I'm fairly average with some muscle tone and it's hard to even activate those underdeveloped parts of me.
I'll be giving these exercises a thorough try cause, I find myself feeling like a need to stretch out the tension before I can do any isolated glute workouts ...which if you're trying build muscle I hear it's counter productive to stretch too much before weight training.
Thanks a lot.
Subscribed.
Glad it’s helping you out !
Excellent. I needed this tip for my hips instability in a functional way. Thank's!
You’re welcome
Wow! What an excellent breakdown explanation of this exercise. 👍👍👏👏👏
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My PT has me doing this exercise for knee pain caused by weakened glutes, and it’s super-helpful. I was trying to describe it to a friend with a similar problem, and I found this. So now it’s helping her too. Thanks a bunch!
Great news! 👍
This is gold! Thank you!
You're very welcome!
Great information thank you !!
So grateful…… ❤❤❤❤❤❤❤
Great explanations! I really loved the last one... it changed my perception of this exercise! 💯
Glad you liked it!
wow amazing, this is the exact issue I've been dealing with for 5 years. Though I had an ultrasound and apparently it isn't a labral tear. Still don't know what is causing it, but it has never went away.
Hope it gets better!
Thank you very much for this. To make sure I followed...The first goal with the ball is isometric contraction for 30 seconds, then 60. Once that has been achieved, the goal is to do a one-legged squat. Is that correct?
Also, are there other benefits to this strengthening as in reducing/eliminating knee pain? I have a very stiff left hip with virtually no external rotation. Left knee has almost constant pain at what looks like the insertion point of the IT band (from lateral side of the knee to the front). X-ray shows no arthritis at hip or knee.
Very informative. My physical therapist has prescribed these exercises but didn't give as thorough an explanation of what each one accomplishes.
Hope the info helps! 😄
Wow! This guy is good.
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Thanks for the clam modification- my rom is limited and the clam can be defeating
excellent exercise. thank you.
Glad you liked it!
Nice, exactly what I need, thanks🙏
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Brilliant video. Everything was explained in an excellent way. Thank you!
Great to hear glad you liked it
Thank you. it was very useful. took notes and going to try it out on my elderly at home
Good luck!
Hey Tim, this was very interesting. Rather than an injury or OA, I have had a recent hip replacement. Part of the physio program is to build glute strength and I wondered if your exercises still apply or if you have other recommendations. Cheers.
Yep this is a good start for you
Really good video, great breakdown. Thank you!
I’m wondering whether you could try to progress this exercises by slightly lunging or hip hinging on one leg while maintaining that push against the medicine ball , then maybe slightly loading that exercise with a dumbbell or something?
I feel great after doing these consistently for a few months, do you have any more videos after this with more advanced exercises for the glute medius?
Yes just search the Channel or head to physiorehab.com
This is great! Would you recommend doing this ball against wall daily or give the muscles time to rest? I will be watching some of your other videos!
3 x per week is good
Hip replacement exercises would be great please
Awesome video! What is the next progression of this exercise?
Have a look at the one leg ball squat progression video a little while back
This is amazing! Great help!
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Wonderful! Thank you!
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That’s a great one! Thanks for sharing!
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Great Video mate. My only question is how do you stop TFL from getting activated instead of Glute Med.
TFL Will work regardless as you are pushing into abduction. Focus on doing the squat progression of this exercises to get more glute
That side leg raise lit me up big time.
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Hi Tim, I have progressed to 3 x 3 min holds which really light up that glute med problem area. Do I continue to light up that problem area with them holds till the area becomes less of a problem (doesn't light up as much) or do I progress to another exercise and If so what do u recommend. Thank you
More to the squatting version. Have a look at the exercises at physiorehab.com
For which side the ball excercise shoud do , i want to improve my left side glutes so left side standing leg or ball touching leg
Thank you it was really worth watching❤️
🙏 glad it helps
Very helpful.Thanks a lot!
You’re welcome!
Whenever I do these exercises I really feel my hip flexors on the front of my hips working instead of my glutes. Any tips voor that problem?
Great video, thank you
great exercise, I feel mu glute burns
Is this good to heal piriformis symptoms
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Thank you sir, Good video.
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Thank you so much !! This is how I walk it should I say “ waddle.
Hey Tim, what's the progression from this? Do you have a followup video?
I have many just search for gluteus medius on my channel
For the side lying lateral leg raise, why do you keep your hip in internal rotation? If the glute medius is responsible for hip abduction and external rotation, would it not be better to have the hip in external rotation? Additionally, what is the purpose of the leg being in extension, since that is not a function of the glute medius and seems to only target the piriformis more which is notoriously overactive in a lot of people?
They abduct and internally rotate. Not externally. That’s glute max. You keep you leg in extension to reduce pelvic movement and tfl work. Have a look at the latest video on glute medius just uploaded
When you say to drive into the ball, are you pushing into the ball with you standing leg or the bent knee leg?
The leg that is touching the ball…
I have Orthoarthritis in my knees ( both ) . I have Trendeleburg Gait , and weakness in my Right Hip.
I have a question, what percentage will a patient be able to walk normal again .
I exercise over 7 exercises per day , 3 sets each . I exercises 2 times a day .
This is your own opinion , please just let me know , I can handle your answer .
What if I’m feeling the TFL fire up instead of the glute med?
Hi, do you have any videos that would isolate glute max but not turning on back? Seem to have a problem when trying to do exercises for example bridges. Thank you
Clams in your side but in hip extension
Clams in your side but in hip extension
Thank you this is great! How much should TFL be firing? Any keys on isolating glute med more than TFL with these?
TFL is going to fire no matter what. Keep the intensity not too much so you don’t over compensate
And massage the tfl
Ty
Why didn’t get to the point of the 2 exercises?
Thanks! Just to make sure I understand correctly. When you press your left knee against the ball, you work the right glute medius because that has to work against the force pushing away from the wall?
Yep 👍
@@physiorehab Thanks!
I recently moved near Waxhaw. NC. would you be able to refer me to someone that could help me with this problem you are talking about?
Sorry no idea
You have a sub mate. Thanks
Thanks for the sub!
should the standing leg be straight or slightly bent?
Bent
Can you tell what to do because I have problems with both my glutes but the one higher is no my weakest leg so now I am a little confused or what to do if you help I’ll appreciate thank you
Watch all my glute videos!
Will strengthening the glute medius fix my back problems?
Sorry can’t really answer they as I don’t know what your back problems are
Tim, what surgeries have you personally had?
ACL recon (Lars) and mensical repair, shoulder reconstruction with bicep tenodesis
@@physiorehab Jesus Christ! Did you get good results from each of those surgeries?
@@totallyraw1313 100%. What did you expect? Lol 😂
Always wondered at what frequency should I do these exercices ? How many reps and what frequency per week ? Thanks
Body weight glute exercises can be done EVERY day as the glutes are meant to be the most powerful muscles in your lower body therefore once you get tgg hi em firing properly the body will adapt fast.also the more often you do them the better your mind muscle connection with glute medius gets.
30-60sec / 4-6 sets - at least every 2nd day
Hey Tim I feel some sort of pain in the low back area of the standing leg when I do the ball exercise. What do I do?
Perhaps some more core strengthening is needed
I have anterior pelvic tilt can you please help me how to correct it 😭
Watch my lordosis video a little while back 👍
Is this exercise safe for those who had Microdiscectomy L5S1?
Please give me your feedback
Yep
What if I am too weak to even stand on one leg? Something I can do on the floor to begin with?
Have a look back at the clams videos. There is also a new one coming soon
Hi ive had low back pain for roughly 2 years now, ive been working with a physio for a year but the discomfort is still there mainly when standing and walking, we've been doing strength training like reverse lunges and deadlifts with big weights but the discomfort hasnt left.. what would you recommend and is what im currently doing helping or hindering my issue?
Sounds like you may be having issues with deep core to start with. I would take a look at my low back rehab programs at physiorehab.com and start there. You can always do a telehealth consultation session with the clinic as well. Details are on the website.
Assuming I keep increasing load and do 5-10 reps of the 60 second isometric ball hold 5-6 days per week. If i have weak glute Medius, can i expect to see enough strength gains in 3 months to which i can start squatting correctly again?
Turn it into a one leg ball squat. It’s in my previous videos
I have pain in my right knee on the outside I think it's te glute medius, when I do Lying leg raises my left glute medius is burning like crazy after 15 reps but my right one I don't feel anything...
How do I stop my tfl from taking over?
Perhaps downgrade to kneeling
Great
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How many 30 sec to 1min reps should we work up to per day, for the One Leg Ball Balancing Exercise? My legs are turned in at the femur. Knees point inwards when feet are straight. I think I work the wrong muscles with some abductor/glute med exercises eg Clamshell. Tend to get pain in the IT band and knee and my calves get tighter. But I still do need to strengthen glute med. Is there an alternative exercise I can try other than the Squat progression?
Aim for 6 reps of 30sec-1min per day
Thanks so much! My legs turn in at the hip and calves are rotated as well. It's a structural rotation. Do I need to externally rotate my working leg (standing one)
? Tend to feel muscle activation in hip flexors and quads and calves with any glute med exercises. When they get tight, they pull on my spine.
It helps me feel the glute medius to get that planted leg slightly rearward of the other. To keep TFL from taking over.
Sir how to strengthen the glute minimus specifically?
Same as medius
I have a broken femur (have a femoral nail) and tibial plateau with ORIF my EP said I should be able to walk. I look exactly like you did. My dear wife said my right backside is smaller. I gather if I practise these exercises I should improve and start walking normally?
p.s I can't stand on my leg.
Yep start with this if you can. You maybe need to look a full rehab program to get the rest of it sorted