4 Strengthening Exercises for Gluteus Medius

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Today's video covers strengthening exercises for gluteus medius and gluteus minimus, which are important abductors and stabilizers of the hip joint. These muscles are implicated in several clinical conditions including low back pain, patellofemoral pain, IT band syndrome, hip impingement, gluteal tendinopathy and ACL tears.
This video shows four of my favorite exercises for strengthening gluteus medius and minimus. These exercises could be used as a part of a injury prevention program or with someone who is suffering from one of the clinical conditions mentioned above. I would aim to complete these 2-3 times per week and perform 3 sets of 10-15 reps.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including programs for several hip and low back conditions (gluteal tendinopathy, hip arthritis, low back pain, sciatica, SI joint pain, disc herniations, and many more). Click the link below to learn more and order a copy! Amazon Link: a.co/d/1q3BjgP
00:00 Introduction
00:33 Rehab Science Book
01:14 Exercise 1: Sidelying Hip Abduction
02:34 Exercise 2: Single-Leg Bridge
03:18 Exercise 3: Pelvic Dip
04:20 Exercise 4: Skater Squat

Опубликовано:

7 авг 2024

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Комментарии : 46

@RehabScience 5 месяцев назад

These gluteus medius exercises and more are included in the hip and low back rehab programs in my book. My book has comprehensive programs for the 50 most common injuries and all of the programs have pictures of me doing the exercises. Click the Amazon link below to learn more about my book. a.co/d/0rw9tWd

@BoomerangFisherTV 2 месяца назад

Finally, INSTANT relief! I felt pain relief after each type of exercise! L4-5 & L5-S1 . Bulging disc and tingling pain. Thanks again!

@RehabScience 2 месяца назад

That’s awesome! So glad they helped you!

@Called2Serve26 3 месяца назад

Glad I found this channel to aid in my chronic hip and knee issues. Your videos are thorough and easy to understand. Will add the skater squat to my routine. Looking forward to receiving the book this week. Thank you again.

@user-hy6ls4eo8z Месяц назад

Good exercises, thanks.

@RehabScience Месяц назад

You're welcome!

@kiwilonewolf 6 месяцев назад

Wow thanks for this! I've been suffering achilles tendinitis for a while which my physio showed me is due to weak gluteus medius and VMO. These exercises are now on my to-do list!

@RehabScience 5 месяцев назад

No problem! I’m glad the video was helpful!

@debbiec6216 2 месяца назад

@@RehabScience Hello , I like to know if these exercises are good for Weak Hip ? To wake up Gluteus Medius and the other 2 muscles???? More and more men and women are having weakness and it's effecting knees ,etcc, and their GAIT taken a beaten . Thank you !!! If you are looking for Subs / Viewers continue with exercises for the Eldery with Knees and Hips , they will flock to your channel . They will sub and view your channel , they looking for exercises to help themselves .

@RehabScience 2 месяца назад

@@debbiec6216 Yes, these exercises are some of the best for activating and strengthening gluteus medius and gluteus minimus.

@debbiec6216 2 месяца назад

@@RehabScience Thank you, I do appreciate it and Thank you for responding.

@ahmadalosman4110 4 месяца назад

Thank you

@RehabScience 4 месяца назад

You’re welcome!

@musabinrahim158 7 месяцев назад

thanks

@RehabScience 7 месяцев назад

Welcome 👍

@seaxviking9545 7 месяцев назад

Thanks for giving us another useful video 😊 You do explain things very well, easy to understand for everyone. I really encourage people to try these exersices, hip muscles and glutes are so important to strengthen - both for prehab and rehab. Health is wealth 🙏 Best of luck with your new book! And God bless you, Tom!

@RehabScience 7 месяцев назад

Thank you so much! I am so glad to hear that my videos are helpful and easy to understand!

@dr.harpreetkgill4391 7 месяцев назад

How can i buy ur book ?

@RehabScience 7 месяцев назад

Here is an Amazon bookstore link: a.co/d/4yDoxi1@@dr.harpreetkgill4391

@kostar500 7 месяцев назад

I am rehabbing my IT band syndrome… these look good to complement the exercises you shown for IT band. Can I mix them up?

@RehabScience 7 месяцев назад

Yes, these often help with IT band syndrome and can be mixed in with the other exercises.

@kostar500 7 месяцев назад

@@RehabScience Thanks, you’re the best

@anitahendrix7573 7 месяцев назад

Have a hip replacement on my right hip in 2007 will be having left hip done January 17 . Also have lumbar DDD and stenosis. Already doing these exercises using ankle strap with bands. Any other things I can do to help??

@RehabScience 7 месяцев назад

In preparation for a hip replacement, these are some of the best exercises to perform, but it is recommended to strengthen the hip in all planes of motion. Here are a few of my other videos that may be helpful to you. Also, also, my new book has a comprehensive hip joint pain program that would be useful before surgery and after surgery. I will also include a link for my book. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/2mHCjya ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3RFMtiPHBYQ.htmlsi=5l2dMJDE_BpcuPjw ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-XAA4FFFvUFI.htmlsi=KP6LHeIzf8UmuTIj ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7OvyosNOiUw.htmlsi=6L1eBnQbaWzffLx4

@FM-Patriot 5 месяцев назад

HELP! I posted this on an older video, so I thought a posting on a more recent would might help as well. Thanks in advance!...... I need some advise on which direction to go. it's gonna start off like its off topic but trust me... lol I have been concealed carrying a gun for about 8 years and for the past 6 years it has been every day, all day. I carry an inside the waistband holster made of kydex which is a hard plastic shell. I carry at about the 3oclock position on the right side which puts the pistol tightly against this muscle. About a year or so ago I noticed in the mirror that the top of my outer thigh on my right side has a significant dent in it wear my gun usually sits. there is no such deformation on the left side. I assume this is from having the gun pressed against the muscle all time. Have you ever heard of this? Can this be reversed in your opinion?

@Shanker_Singh_62 7 месяцев назад

Make more video Spine and Backbone ❤❤❤❤ Spine Muscles....🙏🙏🙏🙏

@RehabScience 7 месяцев назад

Please see my ‘spine’ playlist.

@Shanker_Singh_62 7 месяцев назад

@@RehabScience if Possible please Share link here 🙏🙏🙏🙏

@Shanker_Singh_62 7 месяцев назад

if Possible please Share link here 🙏🙏🙏🙏

@Shanker_Singh_62 7 месяцев назад

if PossibleShare link here 🙏🙏🙏🙏

@instakid05 4 месяца назад

This exercise good for si joint pain for weak glutes medius? Si joint pain curable? 😢

@RehabScience 4 месяца назад

Yes, SI joint pain is curable and gluteus medius exercises do often help.

@romansokolov4589 7 месяцев назад

2nd and 4th exercises are more to gluteus maximus, then medius, no? Its like saying that bench press trains shoulder stabilisers whereas its a chest exercise.. does this make sense?

@RehabScience 7 месяцев назад

Previous research has shown that gluteus medius and minimus are highly active in those exercises. Even though those movements aren’t their direct action, the stabilizing effect means that they are highly recruited.

@romansokolov4589 7 месяцев назад

@@RehabScience Then why doing additional external rotations with the bend, as example, if we can train those shoulder stabilisers with basically any pushing movement

@RehabScience 7 месяцев назад

It's usually beneficial to have movements that specifically target the primary action of the muscle in question as well as movements where the muscle works as a stabilizer. The isolation movements are great for directly loading the muscle, but don't always include positions or movements that are relevant to everyday function.@@romansokolov4589

@davidmcclatchey2133 5 месяцев назад

Is there a connection between glute medius and plantar fasciitis?

@RehabScience 5 месяцев назад

Yes, there can be a biomechanical connection between these two in some cases.

@davidmcclatchey2133 5 месяцев назад

@@RehabScience thank you for taking the time to reply

@PraptoYekti 7 месяцев назад

Go sore how to do it

@user-jj7vi4lg9k 7 месяцев назад

Sir face pimples help me 😢

@ellenrobison9717 12 дней назад

Not good for someone like me with labral tear and gluteus minimus tear

@RehabScience 12 дней назад

That’s not true. Many of these help individuals with labral tears and gluteal muscle tears. It’s important not to assume that your response to an exercise applies to everyone else with a similar injury.

@jonpeterson4085 7 месяцев назад

i had meniscus surgery about 9 months ago, the knee is still swollen after consistent rehabbing, any thoughts?

@RehabScience 7 месяцев назад

Getting rid of swelling can take a long time and be quite challenging. You might talk to your orthopedic surgeon about draining the swelling if it is bothering you a lot.

@jonpeterson4085 7 месяцев назад

@@RehabScience thanks for the reply! he claims he never saw this before. gave me a cortisone shot which was useless, going for MRI