guyssss you don't know how happy I am to be able to feel my gluteus medius they always cramp because of how weak they are and its causing me back problems I've tried normal clams and banded hip abductions but I suffered to feel them !!! Thank you thank you thank youuuu 🥺❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
Try practicing a third world squat and see if that helps with pain. I have the same thing but after my routine doing this for just a minute puts everything into place. Maybe it's just me.
Today I did these exercises as a warmup for my squat and it was the first time in months that the squat don't let my glutes sore. Great content better Doctors!
Thank you for the clamshell adjustment technique of internal to external! This really makes a difference. I have been stuggling with the PT I received; my tfl is still overactive with the other glute medius excersises. This immediately made a difference with the tightness I feel in my hip. GTPS. I will keep doing this in hopes to finally get some relief!
Welcome Cole! We are so happy to have you! We have a lot of fun doing what we do and love to spread the knowledge! Be sure to subscribe, welcome to the fam!
Two questions: 1). You mention that the modified clam (0.33 in vid) is the "best" glute medius exercise. But you say the side plank with hip abduction is the "ultimate" glute med exercise. So which is better? 2). Exactly where would you want me to feel the exercises (given that the glute med has fibers going in three directions); anterior, middle, posterior. Thanks very much!
Amazing , very informative and easy to follow . I really like how you even go into the studies which prove how good of an exercise they are . Great channel very happy I’ve found it
I can't stop watching your videos!!! They are so beneficial and helpful . I'm telling you that my running today will be much better with ur advices! thank you very much
I been doing hip mobility and strength for last year, but damn those are some seriously tough excercises, especially the last one. They took it out of me. Glutes, hammys and core hit like 3:45 never before. Thank you brothas
Question: Multiple sources seem to indicate that 90° hip flexion + abduction involves the Deep 6 external rotators. Does this mean that the normal hip abductors (glute med/min/TFL) play absolutely no role in hip abduction once the hip becomes flexed, or rather that they simply start sharing the load with external rotators?
Great question, Dan! Yes so once the hip is flexed to 90 degrees, you start having increased recruitment of the external rotators. There is certainly still activation of the hip abdcutors as well as you are still performing a degree of hip abduction with these movements!
Great video, guys! Where does the standing lateral mini band walks (with mini band around ankles and/or knees) rank when it comes to the gluteus medius? Is that a good exercise?
Lateral band walks definitely cause glute med activation, and research has shown that placing the band around the forefoot results in more glute med activation as compared to around the knees due to the external rotation moment it provides.
Hi! I have a question about the side plank exercise. I find that my TFL muscles take-over while doing the side plank. Do you have any suggestions for getting the glute medius to kick in?
I'm 74 yrs old recently I was laid up due to a vein thrombosis it has passed and released from the doctor. But I have noticed my right gludis muscle tighten quickly when doing odd jobs. I set for a few minutes and the pain goes away. Doctor what can I do to correct this, other then couch time. Thanks
These can serve a role in low back pain and building up appropriate lumbopelvic stability! They can also serve a role in muscle hypertrophy if training with the appropriate sets and reps to do so.
Depends on the goal. EMG gives us a measure how much neural drive being sent to the muscle, whereas dynamometry is the best way to evaluate true force production. Think of EMG=the potential of the muscle to produce force based on neural signaling, dynamometry=the actual force production of the muscle group!!!
Love the clamshell variation But the side plank leg raise, i always really struggle with these as my lower leg always feels exhausted, is there a good step to train the lower leg for that position? I can side plank no issue, but as soon as the top leg lifts, the lower leg yells "hell no"
absolutely! If you haven't tried it yet, the bent knee variation is a great exercise that can prep the leg for the straight leg variation. You can also try to exercise to train the lower leg! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6Puv0DvVPyE.html. In this case, the standing leg would be "the lower leg" during the side plank clams
Hi i suffer with SI joint pain there is a noticeable difference of the sizes of my glute med the side with pain is smaller. With this exercise can you recommend reps/ sets & can I do them every day?
Hey Sophie, good question! Generally, shooting for 2-3 sets of 5-8 reps is a good start as long as symptoms do not worsen and you feel you can perform each rep with good form!
One more question. When in downward dog I extend my right leg up I hear pop right above where deep gluteal pain is. Hoe do I strengthen this area? I have been doing these exercises and they are helping but the pop won’t go away. I only have the glute pain on my right (dominant) side.
I tried all the exercises but i always feel the TFL mostly, but the glute med its like he doesnt activate, i also tried the last one btw, what should i do if i only feel the TFL but not the glute med???
Pistol squats are a great exercise and do get glute and glute med activation! The exercises in this video are some of our favorites to really activate the glute med specifically!
Lot's of variations that can be done! Lifting the top leg, adding in a clam motion, a hip dip, a shoulder row or shoulder T! That's why we love the side plank!
Hi Great video! Heard gluteus is 70% fascia, and that fascia is not trained as muscle. They say rather bouncing movements, etc. So I wonder if we are missing 70% of our target here? I saw onntjenotjer hand a BFR video ofnyoirs. Would adding a legg cuff here be of great improvement? Or does thencuff helps only the area under it and not tje gluteus as ot is on top of it?
Hello! Stick with it! This is a difficult exercise! Here is more information on how you can modify planks based on difficulty level! theprehabguys.com/side-plank-progressions/
Too much talking. I was hoping for a longer demonstration- aka follow along of the exercise for gluteus medius. Not seeking a program, just looking for the correct form.
![[P]rehab](http://yt3.ggpht.com/rNFhu1MoXqWvaHoQS6ldmnsshadIomVYLd4rJ9rGpKkMHpE2bM9PCBVnViiN11kvULbhURKQ_Gs=s48-c-k-c0x00ffffff-no-rj)