Hip internal rotation / Outer hip strength - Tensor fascia lata, glute minimus + medius exercise

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Looking for a good TFL, gluteus minimus, and gluteus medius exercise? Need a hip internal rotation exercise? Weak, painful outer hips? Want to strengthen your lateral hips and improve internal rotation? Watch this video on the reverse clamshell.
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ABOUT THIS VIDEO
Exercises to strengthen Tensor Fascia Lata (TFL), gluteus minimus, and gluteus medius can improve hip pain, build outer hip strength, and improve hip mobility. This video shows you the reverse clamshell exercise (AKA reverse clam exercise). Add it to your list of hip strengthening exercises!

Опубликовано:

5 окт 2024

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Комментарии : 163

@Uprighthealth 3 года назад

Get healthy hips with the Healthy Hips 1 program: www.uprighthealth.com/healthy-hips 💪 And if you've been told you have FAI, check out the FAI Fix at www.thefaifix.com

@johnhodgeman3980 4 месяца назад

Do you have any programs that help fix SI Joint dysfunction? I have it mostly on one side. Like 1 percent of the time I feel something on the left and it's always brief. The problem is on the right. The joints are fine. They are unlockable. The issue is I have SI joint ligamentopathy and I have several points of tendinopathy all around the areas affected by the SI joint dysfunction. Yes, I have FAI on the right hip but I'm looking to treat the body as a whole and not treat the symptom. My main goal is to get out of pain with the SI. Do you offer any consultation? I'm looking for some help, guidance, and programs that can unravel me and fix this SI joint dysfunction once and for all. Thanks.

@aQuest4Truth1111 5 лет назад

What? People complain? Haters are everywhere. You are helping me! Thank you Matt!!

@gilesotojr 4 года назад

I checked at least a hundred channels, this is the best one hands down for this.

@robertbuchanan189 2 года назад

Thank you. I'm 71-can':t squat. You are very knowledgeable and easy to understand. Also you keep it real on a level that I can relate too. You provide appropriate starting points for older goomers such as myself. Again thank you.

@Uprighthealth Год назад

Haters EVERYWHERE! 😅 Thanks for being a Lover! ❤

@MJHFTBN Год назад

This literally saved my hips! Had pain near the greater trochanter / IT band for so long thinking I should be stretching and massaging that region when actually I was lacking strengthening of my hip internal rotation… thank you!!!

@Uprighthealth 8 месяцев назад

You're welcome!

@user-tz9jh6pv2j 2 года назад

Sorry about the hurtful comments... how can anyone possibly have something negative to say on a video about stretching?!?!?!?! Just want to let you know that I started watching your videos last week and have started trying some of these exercises to help with my internal rotation issues and I seem to see some progress, so thanks for the uploads!

@cjngok 5 лет назад

Thanks for including how many reps and sets to do. For people who didn't watch until the end, 5-20 reps, minimum of 2-3 sets; up to three times per day.

@angelabiggins5105 3 года назад

You are humble, honest, intelligent, calm and simplify your videso. No bells and whistles. Watch and learn. Our health is our wealth! So glad I met you🙃 Thank you so much!

@saudadeanguish3139 3 года назад

"🙃" means sarcasm

@UniverseEarthSpirit 3 года назад

Thank you, thank you, thank you, so much for this! This is what I needed for my reduced internal rotation.

@rjinnh3933 5 лет назад

Glad I caught your vid as early as I did. Maybe you'll read me...... I'm a 'very' Senior Citizen with moocho lower back and right side hip/leg/knee problems. There are some good YT PhyTher posters who address my problem areas but your vids are by far the best! You present your material succinctly with no drama but with obvious knowledge and authority. You simply do good work and are a great value to me. Also, the humour you insert always brings a smile. Thanks moocho much for your contribution to our heath and well being. With old age comes pain but old age is better than the alternative! I've learned to live with it and you, and some others, help it to be less of a problem! Russ in NH

@Uprighthealth 5 лет назад

Thanks, Russ! Happy to be a positive part of your life! :-)

@montanawildhack2760 5 лет назад

@@Uprighthealth ditto

@davidlang4765 5 лет назад

Ditto

@eileensonenthal6145 4 года назад

RJinNH I am an active senior (exercise and play Pickleball 2-3 times a week) and worried about doing strength exercises a few times each day rather than the usual every other day strength routine although I see your point about strengthening muscles a few times a day so you use these muscle like you normally do (all day long).

@JenDwyer 11 месяцев назад

Thank you, Matt! I'm finally getting answers after 8+ years of hip pain by watching all your videos and using fai fix. Your research, coaching, humor, and support have been so helpful to me.

@Uprighthealth 8 месяцев назад

Happy to be of service!

@user-jb4hf8xo6n 3 года назад

You're and angel helping so many and a genius!

@merryworld4776 5 лет назад

Matt, Thank you for this video. Your information is helpful & the explanations are greatly appreciated ! I like that I can see your leg & hip movements due to you wearing lighter colored pants. You make me think about what I am doing or not doing. Very motivating.

@trenbolone007 4 года назад

Long distance runner here.... See how I could benefit from these exercises. Very informative. You my friend, now have yourself a new subscriber.

@muntasirrosli8556 Год назад

what the hell, this worked like magic ! i mean like wow, i instantly felt the difference 😭😭😭

@mcmjr405 4 года назад

I so look forward to seeing what this will do for both hip joints. Thank you! This and FAI are issues I have that contribute to APT and SI joint dysfunction and piriformis syndrome causing major strain sprains in both more regularly than they should happen.

@annworch8077 3 года назад

Matt, every time I go to your channel to get help, your exercises HELP SO MUCH! I appreciate your instruction and your knowledge, keep up the great work!👏🏻👏🏻👏🏻👏🏻

@Uprighthealth Год назад

I'm very happy to help!

@celiarivera4218 5 лет назад

Wow! this is what I needed , I suffered my years and no one ever give me the right information on how to relieve my hip pain and my walking "awkwardly" thoughout the day. Thank you!

@Uprighthealth Год назад

Glad to helpk!

@ninjac8866 Год назад

This is brilliant. I practise a similar pilates exercise, but this position and method with the cushion is much more effective. Thank you!

@aliibrahim5854 Год назад

Thank you from the bottom of my heart Matt, your help means the world to me and you and the team have helped me so much. I have had crippling pain in my outer hip and SI joint area for over 2 weeks, I did this exercise just now and so far, I feel beautiful. I love you dude and I wish I could meet you one day when I come to America :)

@Uprighthealth 8 месяцев назад

Happy to help! Enjoy your happier, healthier hips!

@desireevandermei 3 года назад

I have had hip pain for quite some time now. With your exercises I have improved an awful lot. I can only say thank you! 😁 🙏 From the island of Menorca, Spain.

@Uprighthealth Год назад

HAPPY TO HELP! ❤

@maryannnichols1043 10 месяцев назад

Thank you so much, Matt! This is exactly what I needed, I’m adding it to my morning routine!

@danatursynbayeva5548 11 месяцев назад

I can't thank enough. Amazing. Keep up it up. Very helpful.

@hanomazom9670 10 месяцев назад

Hi! Thanks for this video! ❤ I did this exercise yesterday and felt immediately that it balanced my legs. I have had issues for years, left side has been weak and limping, right leg has felt taller and stronger. Today as i was making coffee and standing by the stove i felt like the left side was as tall as the right side, or even taller. Today i went for a walk. Back at home i felt pain in left leg. This exercise helped to relieve the pain along with Martha Petersons it band exercise. I feel like paying attention to tfl is a missing piece to be added to my hip routines. What's great about your exercise is the setup, the yoga block and you presenting different positions so that i could try and find which position made it for me.

@deborahandharvecoco4264 5 лет назад

Matt has helped me so so so much. Hockey goalie all my life (60 years old) so hips were in bad shape. Had to have one replaced but if it was not for Matt and Upright Health I would not be in such great shape now. Thanks for all you. THE BEST

@therisingsun4828 4 месяца назад

You’re amazing dude. I find these videos incredibly valuable

@grahamcoia5505 5 лет назад

Excellent video. Deceptively simple exercises but they really work. I am an ex placekicker and have been feeling real pain in outer hip of the kicking leg and nothing was working but tried these and sorted! Great job, buddy.

@Uprighthealth Год назад

Awesome!

@DiamondNet2009 5 лет назад

Thank you so much for this video. You helped solve a mystery that muscles can be weaker in this situation. Thank you so much.

@cwiehle0 5 лет назад

I love all the hip stuff you guys are putting out. Thank you

@Bakmeiredfist Год назад

Just started this early this morning and it made a real difference. Reminds me of the Cuban rotation for the rotor cuffs that helped my shoulders.

@enkibumbu 4 года назад

Excellent. FAI Fix, you're our only hope.

@creemyles6940 4 месяца назад

So helpful, I felt it immediately

@lesleymaher3051 2 месяца назад

Thank you so much for all your videos !!

@kittenheels1958 5 лет назад

Ok ...I’m gonna try

@TheBeautifulBike 3 года назад

Thanks brother. I worked on the position you demonstrated with the foot behind(the hardest). lol I did not get my tibia very high but I had continuous engagement during concentric and eccentric phases. I followed immediately with a hip flexor /quadricep stretch. It worked great! I released some tension @QL and SIJ. Great instruction. The video felt like I was hanging out with you in the garage. Thank again! Peter

@Uprighthealth Год назад

You're most welcome!

@youtubeboob2017 3 года назад

Oh my goodness! I'm so glad I found you. I looked at a photo with all the outer hip muscles and I think I know which muscle is killing me, TFL! Whenever I do a lot of walking my outer hips get so tight, I have to stop. The tightness is so intense, I feel like I can't take another step. I'm going to start doing all your exercises just to be strong and fit in all these muscles. But, this.....this will take priority!

@nottheguru1 7 месяцев назад

Thx Matt. I found among other my Vastus Lateralis had worked really hard, it was tired. Hadn't felt that before.

@ryloncross6207 Год назад

Great video I was just subscribed! I’m gonna start using your videos and exercising regularly. I think Jesus wants me to start watching your videos and be proactive strengthening up my hips and become more flexible. Thanks for the new sore muscles!

@dalcassian9098 Год назад

Fantastic,just what I needed!

@russellthompson6079 5 лет назад

Excellent video young man!

@philipanderson9434 2 года назад

Great explanation on movement and frequency, thanks.

@foursixfour 5 лет назад

I've been struggling with a constant ache in my right butt for over 7 years now. I've tried all kinds of stretches, muscle-strengthening, massage focusing on my right glute over all these years. but It wasn't until this video that I realized how tight and weak I was in my LEFT glute and leg muscles. I was super surprised that I could barely rotate the left leg or lift it like in this video, as compared with the right, it just feels dead! However, I feel absolutely no pain or soreness on left side ... so I'm just wondering if left side weakness/tightness might be affecting my right side pain at all??? I've watched almost all your videos and tried everything out ... trying to figure out what's wrong with me. My latest "spinal assessment" told me that I have "clinically tight gluteal muscles right + NSLBP", what the doctor probably didn't realize was how much tighter my LEFT side was! I've been doing the same exercises on both sides for over a month now ... but still haven't yet found any significant improvement yet, except that it feels like I'm waking up the correct muscles... so I'm hopeful but I'm still not sure :(

@user-tz9jh6pv2j 2 года назад

Been 2 years, how's it going?

@franciscosamaniego729 3 года назад

THANK YOU FOR YOR ADVICE I HAVE HIP PROBLEMS I will do your exercises godbless you 🙏

@cookiemaster92 5 лет назад

Hi ! Can you do more hip internal rotation exercices and particurlaly for people with 0 degree of internal rotation ? It would be really helpfull ! Thank you very much !

@tomaslacko1988 5 лет назад

You can reach some degrees, but its also about anatomy.. Not everyone gets big internal rotation :)

@cryptoslacker-464 5 лет назад

Love this channel, great philosophy behind it in my opinion. Also think the last closings comment ; "Pain Sucks but life shouldn't" is the best 😄.

@judysentell5956 4 года назад

You are awesome, Matt. Love your videos! Your recommendations have always worked for me.

@kareem9102 3 года назад

Thank you very much for this video!

@marisolcastro6891 4 года назад

Thank you for your videos. I realized that I have very little mobility in my hips... more in the right side where I have a knee pain too . ☹️😏

@jeannestrauss946 5 лет назад

Thank you so much for this video🌻💕💕

@catsnorth 4 месяца назад

Thank you!

@patriciavarga4084 8 месяцев назад

Good time to refresh

@MissyP166 5 лет назад

thanks that was awesome!I felt that so much!

@dracarys4767 3 года назад

Me too, I tore my hamstring about a year ago and have dealing with the effects since and had no idea I had weak internal rotators. This felt great.

@joeackermanj 3 года назад

Thank you, this was helpful

@willifieldedouard7847 4 года назад

This was very helpful for my gunshot injury to my leg 🦵

@Uprighthealth 4 года назад

Sorry to hear about the wound and glad it helped!

@97Turion 3 года назад

You are the best man ! Super helpful channel ! Thanks

@MegaMusical10 5 лет назад

Great video, very through - thanks!

@딘딘디 Год назад

I love this video!!!

@Aysunİlgun 11 месяцев назад

Thank you a lot.

@juliamullins7546 3 года назад

Love this video! I have had pain for a couples of years. Needing help

@steffiebeffie3468 5 лет назад

Awesome I go to the gym 4 days a week so this will help me get stronger. My question is can you get rid of hip dips.

@TheSunshinefee 5 лет назад

thank you so much, I needed this one. I love the little cutie

@TimothyTakemoto 3 года назад

Thank you. If there is there a standing, more aggressive/sporty version of this I would like to know. I would also like to know the make of microphone you are using. Very good sound quality.

@juanguzman3340 Год назад

Good stuff very helpfull

@ConstantGardener-q9q 8 месяцев назад

Thank you. Very helpful

@BJJLifeStyleAcad 3 года назад

Thanks for your videos. It has helped me a lot

@vanillasky18 4 года назад

Thank you , i love all ur video. It s vry helpful 👍🏻👍🏻

@matrix3744 Год назад

dude your just awesome

@aprilhassell1747 Год назад

Warm up before yoga

@manueltan8962 5 лет назад

Great Video !

@madfits1 5 лет назад

Loved the video! Doing this immediately!

@neilbeech4093 2 года назад

I like your hip exercises

@L0ND0NMAN 4 месяца назад

Thank you! Very few exercises on working the hip internal rotation muscles. Curiosity, I was prescribed on doing them with the piriformis syndrome, instead of doing the usual exercises of the clamps etc. Would you know why?

@elizabethmoore522 5 лет назад

Very helpful. Will these strengthening exercises help if it's a fibromyalgia pressure point?

@blueskypilatesshariammerma4210 3 года назад

Amazing Good Stuff as always! Thanks!💙

@thestuff4321 3 года назад

I've been doing regular clamshells for weeks and just made the problem way worse...😑

@Hilda.simpleliving 3 года назад

Very clear! I love it, thanks 🙏

@Uprighthealth 3 года назад

You’re welcome 😊

@Jahsurfer 5 лет назад

Ummm, mine does not rotate at all, guess I have some work to do LOL

@jackiedick113 5 лет назад

I feel it!!

@lucasjay1000 5 лет назад

I find as a bodybuilder , the only thing that helps my FAI is glute exercises. I did FAI fix and the static stretching and deep tissue work caused extreme issues

@Uprighthealth 5 лет назад

Glad you got it sorted! Sometimes "loosening" stuff is definitely the wrong answer. Strength and stability is a big component for a lot of us (myself included!).

@daisymay9236 5 лет назад

Can you address issues of TKR..total knee replacement rehab. My leg is crooked and have ankle issues.walk like a penguin.😢 PT never addresses issues..just same ol extensions and curls. Sad.

@edwardhayes6113 3 года назад

Thanks very good this and clam shell should do it need to get off my butt 🙏🙏🙏🙏🙏🙏🙏

@insookjeon3195 4 года назад

Thanks so much. You are really helping my internal rotation problem. Does this exercise help correcting duck feet ( right side)? Thanks so much!

@muneeswaran8032 3 года назад

How long do exercise internal rotation problem solved pls answer me😔😔😔😔😔

@strawberryjam5844 Год назад

I love your videos ❤

@hanomazom9670 10 месяцев назад

Kiitos!

@Uprighthealth 9 месяцев назад

Tukeasi arvostetaan suuresti.

@susan5780 2 года назад

I love you you are a darling it helped me.thanksss

@jillianhicks3793 3 года назад

I love this!

@timo386 5 лет назад

knees 90 degrees and hips more than 90 degree flexion and doing internal rotation should be working your piriformis right Upright?

@uriarina432 3 года назад

Just thank you

@marisavalentini5804 Год назад

I feel this in the front of my hip ..cramping

@Rottimail Год назад

I'd like to tell you something about my situation. I had a Harrington Rod Spinal Fusion in 1975. I'm fused from T1 to L2-3 and L4-5 are now twisted and stuck together. Back in 2000 I had to go on long-term disability. The pain center discovered that my sacrum was popping out on the left side. Because I had spinal curvature and then the fusion, there is pressure on the pelvis so much so that it's making my sacrum pop out of position. I think that my femur on both sides have twisted because when I perform these stretches and excercises in feels as though the right femur is attempting to pop out of tge socket. I have to roll over on my side to stop that sensation. I fell down on my right side just before covid and they think I need a hip replacement as well but I don't want to have one. What do you think? What are your thoughts on all of this. If you can answer I'd appreciate it.

@potapotapotapotapotapota 2 года назад

I get activation of my TFLs doing seated hamstring leg curls. It always gives me a lot of pain in the TFLs.

@panchui4 3 года назад

Amazing thank you

@ke2568 4 года назад

Hey! Thanks for this modification of the reverse clam. I think the ankle weights work better than using a band. Would you mind posting the link to the ankle weights you use? Thanks!

@yayotwo 2 года назад

How do I target the glute minimus more over the TFL?

@pauremi396 3 года назад

I heard that this exercise also help prevent back pain. Is that just from better glute activation in general?

@denisechappell3434 Год назад

Hi. Does this exercise stretch the external rotators? My reasoning being strengthening the internal rotators would stretch the external rotators. Thankyou