I've seen and done the side lying abduction before, but what a brilliant idea to do it against the wall! The standing hip lift is one I'll definitely be trying. Right now with sciatica and piriformis pain, the bridge has been really good (my glutes are incredibly weak, but I'm getting there day by day).
Yes, it makes a HUGE difference! And it works the glute med as it's meant to be worked without any rotation. Your glutes will get stronger with progressive overload and staying below the pain threshold :) just be patient!
You don't have to do a lot of exercises to strengthen your glutes, just do a couple to start every second day. I also have a new program that just came out two days ago specific for fixing weak glutes gently. Here's the link if you'd like to learn more: www.coachsofiafitness.com/strong-glutes-program/
When you mention “knee valgus or internal rotation of the knee” at 1:00 …which happens to Me on the right hip, should I strengthen the left glute medius to rectify this imbalance? Thank you in advance
If you do that the feet will follow. I try to keep everything straight to minimize external rotations. Of course it's safe to do that if you're okay with it. But to keep the contraction on the glute med with minimum piriformis engagement, I recommend you keep your feet and legs straight.
Yes but as long as you're not making the pain worse. Start with 1-2 exercises the first day. Progress slowly and add more sets when you feel you can without pain.
It can because the lower back starts kicking in and also the piriformis compensates. The QL doesn't extend the hip so it won't be compensating mainly but it will get tight from overextension and the load placed on the lower back during certain exercises like the bridge or squats for example.
@@CoachSofia thanks for answer. I guess in that case "over extension" it is important to strenghten glute medius and also glute max is that right? Regards.
