The Top 5 Gluteus Medius Exercises
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- Опубліковано 2 жов 2024
- The Gluteus Medius is one of the most important muscles for Back pain, Knee Pain, Hip Pain, and even Foot Pain. The top exercises will utilize as much of the gluteus medius as possible. The glute medius controls your pelvis and keeps it from dropping. When your glute medius is weak, your pelvis drops and the knee and back fall victim to pain and inflammation. Fix back and knee pain with these top glute medius exercises.
Bowflex adjustable dumbells
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Freak Athlete Essentials Tib Bar
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Heavy Resistance bands:
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Heavy Door Anchor:
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If you have any difficulty or discomfort performing any of these moves, reach out to your movement specialist to identify the true root cause. Physical Therapists are uniquely trained in the musculoskeletal system and best suited to determine these deficits!
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What is your favorite Glut Medius exercise? List it in the comments!
Are you neglecting the rotator cuff of your hip? ua-cam.com/video/NVP98JlkAz4/v-deo.html
Good stuff, I used to do the side plank with the leg lift. Guess I should add it back in the mix!
Go for it and thanks for the comment! Copehangen plank is a great one for the ADDuctors to balance you out
Quick question:
Can I do the side lying clam shells (internal rotation exercise) in sitting position or that would mean that it has different effects?
I do it by sitting on a chair and wrapping a band around my legs and internally rotating both my legs that way.
Does it have different effects that the lying one or it works the same muscles?
Also, do these exercises work both the gluteus minimus and medius? Because I've heard that they have the same function but have different insertion points.
And again, great video as always!
Great Question! When you are sitting, the angle of your hip is closer to 70-90 so that changes the angle of the muscle significantly. You could do it in standing with the band anchored to something fixed. Be sure to keep your hip neutral flexion/extension AKA thigh at its resting position. Yes, this clamshell version would work both medius and minimus!
@@MovementProjectPT Would that mean that it makes the muscles less activated during the exercise or it actually uses other muscles to execute it?
Also, thank you for the answer!
@@randomchannel307 actually a little of both!
Love the percentages, info, camera angles, top tier stuff
Awesome! Thank you!
Single leg RDL while holding dumbell in opposite hand to fixed leg?
You can do either arm to train the leg differently. Opposite would be standard though
Outstanding group of exercises, and great video, thanks. I've learned the hard way through years of PT how vital the gluteus medius is. Would you say that this muscle is one of the victims of a life sitting at a desk?
ABSOLUTELY! It's main role is to keep the pelvis stable in single leg stance. That doesn't happen in a chair! Also, there is a lack of lateral movement in most people's daily routine. We see many pts in their 50s and 60s suffering glut med tendon tears because they are SO weak. Thanks for the comment!