STOP Trying To Activate Your Glute Med with Banded Lateral Walks! Do This Instead
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- Опубліковано 26 чер 2024
- Beginner Body Restoration program: www.conorharris.com/beginner-...
Exercises For Anterior Glute Med:
• Left Adductor Pullback...
• PRI Right Sidelying Le...
Exercises For Posterior Glute Med:
• PRI Left Sidelying Rig...
• Modified Left Sidelyin...
0:00 Why Are Lateral Walks So Common?
1:19 Why Lateral Walks Aren't The Best Solution
2:23 Glute Med Anatomy
4:14 Strategies For Targeting The Glute Med
5:30 Exercise Walkthrough
7:26 Alternatives & Summary Of Video
I love that you talk about the stuff that I’ve been given for 20 years that never worked or sometimes even hurt me
That means these exercises probably won't work for you, but it may still help others
@@Azncrzykid00sYou missed the point
Thanks Conor, you're so thorough in your descriptions of these exercises...
He’s like the muscle and bone whisperer lol. Thanks again Conor for another great video!
Once again, Conor has rocked my world with great kinesiology info that will help me get the most out of my aging body! Yaaaay!
Omgosh I wish you were a local therapist for me to see to correct so many issues I have had over the past five years and things aren’t getting better 😮
You’re SUPERB Conor!!!
I’ve dealt with this for about 10 years. I was diagnosed with “snapping hip syndrome” which to me is a non-diagnosis. The therapist proved to me with a test that my left glut med is way weaker than the right, and I was prescribed strengthening exercises like you mentioned. They never worked, like you said, because the weak glut med is a SYMPTOM not a cause. In recent months I’ve found success in actively thinking about contracting my glut max while walking, like I would in a lunge where I’m sure to keep my knee tracking straight. Lo and behold, each day I can feel that I’ve worked my glut med and it’s getting stronger naturally.
"snapping hip syndrome" 😂😂
that sounds like some bullshit you physio made up on the spot
I developed snapping hip (both internal & external) after some sickness left me bedridden and my leg muscles atrophied. Almost rid of both symptoms after a few months of trials & adjustments. What surprised me most is how much the adductors contributed to the external snapping and side tightness, specifically pectineus and brevis that are higher up. If you've done everything else to strengthen the outer hip and still have tightness I'd recommend taking a look at the inner thigh (it was the final puzzle piece for me). Good luck on the recovery 👍
@@AAden-pd6hh makes a lot of sense! The external load is due to laziness of the adductors (which can include glut med as Conor says). Coincidentally my issue also began after I had a surgery that kept me bedridden for 3 months.
@@AAden-pd6hh bro what exercises did you use for your inner thigh?
@@alexwilliams8696 Conor posted a follow up after this video which includes exercises for those muscles.
Perfect timing after hip/femur fractures I’m having trouble with gait on that side engaging my big toe. Troubleshooting is fun 😂 appreciate all your great content!
lol how did I know this was going to come down to internal rotation deficit. I love this channel.
Spot on I'm convinced for years that the internet and kin world has been overprogrammed by the band exercise for years. It was to the point that I used to strongly oppose or just turn off to anyone suggesting internal exercises as well. After 10 years I feel like this video was the right prescription for me.🔓
excellent content
Such a great professor! Should be teaching at college.
Thank you!
This is gold. ⭐️ Thank you.
What are your thoughts and what would you suggest for a (running) client presenting with Vastus lateratus dysfunction (cramping and soreness/tightness). Possibly TFL associated?
Thank you Sir for dropping the mic.
QUESTION: if one were to add resistance-where do you suggest that said resistance is held? Inner leg or outer? “Normal” Bulgarians prescribe to be held interior-curious if this is still legit.
You’re awesome man, sincere sincere thanks for sharing your knowledge so freely and patiently.
Brilliant
Hello, thank you for the interesting video. I have a question: would it be better to do the shown exercise barefooted for better foot sensibility? Thank you.
You are the Layne Norton (minus the aggressiveness) of rehab.
Hey Conor, how does one know which of his glute medius part is weaker (anterior or posterior), at home? For example I have a low internal hip rotation on one of my hips, does that mean I should work with the band pulling my knee out? You also recommended the Bulgarian split squats in your previous explanation as a replacement with dumbbell on the outside forcing the weight to be on the big toe (for low hip internal rotation), still a valid option?
Also, what are your thoughts on hip drops without knee bend, since they put seem to put the emphasis on both the outside of the foot and inside of it in the same exercise? A good alternative?
Could you do a video on IT Band Syndrome and how to address it? Think there's a lot of misinformation out there.
Thanks - love the vids!
Yes, I'll do that next week!
Do you have a video for Knee Valgus?
I had a gun shot shatter my femur about 10 years ago. I run and do squats and am extremely happy with the job the Doctors did. I am 82 years old now and I am still very active. At times, my balance is a little off. Could the operation be part of the cause along with my age? Not severe for the most part. Just curious. Thank you.
Would hip circle squats work the med glute similar to the band split squat ?
Conor Can you please make a video or give explanation on hugee upper right abdomen pain? It is making my daily acitivities miserable. My left hip, arm and is forward and left shoulder higer my left abdomen wall is expanded and my right side hip and arm are back and shoulder is lower.... its so confusing i cant even go to gym because of pain in my upper right abbdominal wall.
Banded side steps is what caused my pain I think. IT band and piraformis issues with a twisted pelvis.
What if I have knee valgus but don't have issue doing squats It's just more of when I'm standing or work out in any position that requires me to put my feet in heels together that I'm unable to because my knees are too close to each other if that makes sense
What do you do to solve the opposite problem with accompaning weak hip. Adductor deficit, foot in supination, weak adductors, tight ABductors.
What is the problem if lateral shift or tilt occurred during the bottom parts of the split squats?❤
I walk forward with the band on.
Does sled drag work in this situation?
Dear Friend!!
How can this be useful when someone faces Chodromalacia Patella Grade 4. Those people can't bend the knee. Hence, they can't perform this alternative exercise that you recommend now. I am suffering from chrondomalacia Patella Grade 4. I could do those two resistance band exercises that you did not recommend at the beginning. But, it's not possible to do the alternative that you suggested in this video. Any insight on this ?
My PT's assistant told me I need to work on my 'front back'. Is this the 'front back'? They told me to lightly squeeze my pelvis forward while standing in line at the market or just any time I am standing for a period of time. What is the 'front back'?
I wonder if Lateral Walks make Glute Med right and left same size? My left is smaller.
Okay connor! Now you need to teach us how to ACTAULLY restore ankle mobility! I cant handle these passive stretchs anymore!!! Its making me go mad!!!
Tibs anterior exercises (dorsiflexion) combined with Tib posterior stretch and release gave me a lot of ankle mobility back. I had drop foot and couldn't keep my heel down in a deep squat but now I can 😁 hope this helps
Great explanation. Only comment, if you do this exercise with the shoes you are wearing you do not get a proper idea of uour body’s own alignment in my opinion, nike already adjusted the foot balance and length of calf and hamstring muscles.
Do you have any insights on posterior tibialis tendonitis? Thanks!!
I had 'drop foot' and began to experience post Tib tendonitis when I was trying to correct it. 3 things helped me get rid of it. A self myofascial release (jam your thumb into then Tib posterior plantar flexed then dorsiflex) it will probably be tender but this should provide instant relief and there are vids on UA-cam demonstrating this. Secondly a Tib posterior stretch that's basically a soleus calf stretch with the knee bent but you cave the knee inwards and make sure the heel doesn't come up. And lastly is addressing the cause which is usually overpronation caused by too much eversion and lack of inversion of the foot. Strengthen the Tib posterior with inversion exercises like scooping the foot. The exercise will be a lot easier if you release the Tib anterior and peroneal muscles beforehand (the outer side shin muscles). That got rid of the pain for me and the excess pronation. Good luck on your recovery 👍
@@AAden-pd6hh thanks man, thats helpful. I seem to be able to work towards single leg calf raises, inversion band exercises, single leg stuff doing fine - but as soon as I do 3x1min running on the treadmill, I get sore as shit the next day. Have looked at a lot of exercises and not many really helped, but maybe need to focus more on massage release and stretching. Thanks
Questions!
Shouldn’t you have done these exercises on the opposite legs? To be effective for the left aic pattern?
I imagine that was purposely for presentational purposes
Left leg only. Left acetabular femoral internal rotation is a problem for most. He’s trying to recruit left adductors and glute med.
Need left adductors, hamstring, left anterior fibers of glute medius to turn on so we can allow right side to relax.
So Bulgarian spilt squats are the answer.
Everytime im thinking im doing something good a video pops up saying i should not do it
I've told pts and physios and gp about my hip but they never said anything useful
Which exercise would you use for duck feet?
Haris covers duck feet in his earlier internal rotation videos. Basically your body creates a compensatory movement pattern because of an inability to properly internally rotate. Go back and watch the earlier videos.
@@segasys1339 Oh nice, didn't know that. Thanks!
@@segasys1339 Which videos are you talking about specifically?
@@santiagofigarolaJust have a look at his early, more basic internal rotation content. Some of the exercises are very subtle and tricky to learn on your own, but don't be discouraged! Keep at it and rewatch them multiple times if you have to. If you persist you will eventually feel your body adopting the optimal movement patterns. This is an amazing channel.
I will come out with a video on that soon as well. It's on the list!
You could just use a band around the knee and just squat
As a physical therapist you give good information but would suggest you pare it down and make your videos a bit shorter not so long winded.
Sir you talk too much.
So for a left aic individual we do posterior for right side and anterior for left side ??
I do them for building my ass
Have a look at Sumo RDLs, never locking out your knees, but contracting your glutes as hard as you can at the top. They lit up my buns like crazy.