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. a.co/d/1q3BjgP
I have a low back, knee injury, with arthritis in my right hip. This excercise wasn't easy, but felt great. I feel like my right hip opened up considerably. What a nice feeling. Thank you.
@@RehabScience I wished you had it where we can copy these exercises just for references. Where it's printable and then I can copy it . Thank you , I am going to give my family and friends your website address, so they can watch your videos.
@@debbiec6216 My book has programs for the 50 most common orthopedic issues and each program has pictures of me doing the exercises and guides you through three phases of rehab. Each body region has its own chapter. My book would probably be just the thing you are wishing for. Here is an Amazon link, if you want to check it out. a.co/d/20o5vdS
Dear sir, I've been suffering from my right hip for months. I went to see a fysioterapist, an osteopath, an orthopedic, etc... I did exercises which I found in books and on RUclips, Instagram... Yesterday I came across your video and I did all five exercises. I still can't believe it but the pain is gone. Completely and entirely gone ! I slept on my right side last night without feeling any pain. I am so very grateful for your help and insight in the human body. I can't thank you enough for making this video !
of course ! They want you to come back ! So they can make more money, never heal a patient too fast you are loosing money ! I’m really happy you got pain relief
I agree with you. You find better exercises on the RUclips then PT. I was in PT for 4 months. Never fixed my rotor cuffs. Both torn... Went to a trainer in July and now my rotor cuffs and my pastor are way better. We're now working on the atrophy arsh Stick with it everyday my friend if you can 2 3 times to get your bottom strengthened
Brother, keep it up! Nowadays, many people suffer of pain on their shoulders, knees, hips, etc because of muscle imbalances. When the right muscles are not working in harmony then other body structures that are not supposed to do that work have to assist. Stuff like this if untreated and if the person keeps on abusing their body will just worsen things till it it so bad that you'll need surgery. If you have pain on your hips or shoulders look into increasing your mobility and strengthen the new ranges of motion, don't just stretch!!
I am a soccer player with a slightly slipped disk....L5 S1. I also had knee pain . The last 2 exercises were game changers for me. All I needed to do was to strengthen lower back and glutes along with quads and hamstrings and I basically have no more pain even after a hard soccer game. Thanks
This is just what I needed. I tore a calf muscle skiing, and a runner friend recovered from same injury recommended glutes and I found this. Great advice, delivered so clearly to be able to follow - and I love your manner too. Thank you
I really appreciate receiving functional exercise information from a physical therapist. Especially concerning oftentimes overlooked muscles that can contribute to our daily activities.
That last exercise. Holy shit. Used muscles I've never used before. Man. I tried everything to hit that chain. This was the end of a very long quest. Thank you, thank you, thank you.
I have to return to comment on your excellent exercise video for the medius and minimus. I tore my left medius and injured the tensor fasciae latae this last summer. Thanks to the ultrasound technician who did excellent work and an explanation of where and what was injured with the caveat not to tell the Dr. she had explained this. The Dr. wasn't very helpful, just "you have a tear' here's the report see your Dr. when you get home and you'll need physical therapy. Well I did some research your video came up as well as others. Yours struck a chord. I've been doing these exercises in combination with a core Pilates program, and daily walking and my chronic lower back pain has disappeared and my enjoyment of more hiking has increased. I'm a senior and maintaining my health so I can continue to be active is important. Thank you so much!
I am so glad to hear my video was helpful to you! Exercises for gluteus medius and minimus are often effective for hip and low back pain, so I'm glad this was the case for you too.
Oh man, I did the last exercise shown for 3 sets of 10 with a short pause at the top and my lower back pain was instantly relieved. Suffered with this pain for several months now , thanks for this video,I’ll be doing these every day now
Wow, you are such a great teacher! I have been suffering for two years with weird plantar fasciitis issues. I read somewhere that the gluteus medius sometimes being the cause for feet issues. I did all of your exercises which were fabulously explained and shown, and I can’t tell you how much I appreciate your wisdom. Thank you, thank you thank you! And a bonus, you look like one of my amazing cousins!
You’re a blessing. I’m 77, fit and healthy. Since playing pickleball my right hip started bothering me. The exercises are great- I added all of them to my training. Simple with very little equipment. Your the best-thank you and I thank God for your wisdom🙏🏻❤️
After 2 THREE, my ortho PA told me that I’d have to live with the wobble. No! So I turned to you. They were challenging, but I found out how wear I am. This gives me hope to walk normal again. Thank you!
The spelling was so bad Sorry. I had 2 total hip replacements and left with a wobble. Now, after 4 days of exercise, I’m doing better! Some muscles are weak! Not wear. I’m going to keep this up.
Great job! You are a great instructor. I’m on my 5th PT plan so I am now an expert on being a PT patient. What makes PT successful is having the patient know which muscles they should be engaging😊. You did a great job explaining this.
This felt so good... it's like unlocking a new muscle. I was trying to figure out for months why do I feel like I'm falling apart and why does my lower back hurt. This is just what I needed, thank you.
I have a broken femur with a femoral nail and I can stand on the injured leg and have a trendelenburgh gait. I can move my leg up and down in a straight line. The last exercise you mentioned I can do on my good leg but not my bad leg. Your explanation is clear.
Thank you so much! I'm blown away! I've been struggling with left knee hyper extension due to my second stroke and it's been getting only worse and I am so happy that I found these easy yet effective exercises that even I can do! Thank you very much! 👏🏻💪🏻 I immediately subscribed!
I am so glad the video was helpful to you! Building strength in your glutes can definitely help control your joints farther down the kinetic chain, so I hope you find that to be true.
Finally you have shown me exercises to help the pain I've had for the last year in my gluteus medius. I have been to PT and a chiropractor that have not been very helpful. Many thanks! ml
No 2 and 5! OMW they both felt so good! Painful but good!! I thought it was piriformis, but from your exercises, I can feel it's the gluteus minimus. Thanks so much for your help with my constant hip pain.
Fantastic review to help with muscle imbalance in the glute/hip region. Thanks for going over each exercise thoroughly. I often refer to your channel whenever I need to strengthen areas of concern. Thank you!
@@Called2Serve26 Thank you for considering getting my book! I spent two years writing it during Covid and I really think you would find it to be a valuable lifelong resource. It has comprehensive programs for the most common conditions broken down by body region chapters. Here is a link, if you want to learn more about the book. a.co/d/d6snKFL
@@RehabScience you're expertise and passion is reflected in your presentations! The book looks like an exceptional resource. I just ordered it to compliment my quest to learn about healing my body and potentially prevent overuse injuries. Thank you again.
I just subscribed to your channel. I was looking exactly this information because I was diagnosed with DDD. I have seen other videos, and today I find yours, and I definitely pick this one as the best video for my problems. Thank you so much for your help😊.
Great video! I've been suffering for over a year with hip pain, been to ortho, PT, and had PRP done but still no relief. Just came across your video and going to try it 3x a week. Love that you have research to back it up! It gives me hope. Thanks!
Thank you so much for this great video, sir! Hip and glute training are so underrated imo. Its easy to understand how to do the exersices, love that you are taking your time to explain why they are so important too, just superb work! I have been doing clamshell to target gluteus medius, but Im definitely going to add some of the exersices to my kit 🫡 Thanks again, man!
Sir, m from India after my acl surgery I can run,sprints ....... Every thing but d thing no due some weakness I thing in my operate leg to pelvic I have little pronation dat can i see........ How I will fix that please 🙏 have some knowledge
I have been trying to heal this kind of nerve? pain in my left glute? hip? and have been trying exercises that target the sciatic nerve or piriformis muscle and I have not had much progress at all. I started a full on exercise regime a year ago so it can really act up ( I am a 50 year old woman ). I just finished doing all 5 exercises, 3 sets of 10 on each side. Afterwards, I felt right away that nice feeling when a specific area gets a good targeted workout and I could feel a sudden sensation of blood and chi? "warming" that whole area on my left glute. Very happy to start including these exercises into my program. Thank you sooo incredibly much.
So glad to hear you had a good experience with these exercises. Often times, pain in the hip and low back improves when we activate and strengthen gluteus medius and minimus.
Thank you for your very informative video! I’m currently in PT for this & I feel like I’m getting more rehab from your videos! Thanks again, I have subscribed to continue to learn!
These are great exercises, thanks. I had severe lateral glute soreness while backpacking up a 10,000 foot mountain. Was really slowing me down. Definitely going to try these to build my strength.
Saulza, is your lateral gluteal soreness only on one side? If so, there is a very good chance your pelvis is off on that side. Think about it … if both legs are supporting your body weight while doing the backpacking, why is there severe lateral gluteal soreness only on one side?
Thank you so much for this video, honestly I can already feel the difference as if it just needed to be activated. Knee pain, lower back tightness, gone! Thank you thank you thank you 🫡
Thanks for this video. I found the pelvic hitch (#4) to be particularly helpful. I have some long-term issues deep in my left hip, and this one seems to hit the spot. Plus, I can do this stretch almost anywhere. And, while I have been doing bridges for a few years, I have recently increased the variations and reps. The hip abduction with internal rotation also really hits the spot. I've been doing them quite a while without the internal rotation, and that single change makes it exponentially more challenging. I'm gradually erasing my FAI diagnosis with targeted glute med and min work.
As a fellow FAI sufferer for years I have to share that banded hip mobility exercises saved me. Strengthening atrophied muscles is important but the range of motion and relief you get from the band is truly life changing. Let me know if you want links to some videos and keep up the good work 👍
Damnnnn!!!! This is Sooo helping.... Thanku soooo much sirrrr.... I was suffering from 6 months..my right hip tightness and pain through my thighs and hams... But after i saw this video... And started all 5 exercise... My pain and tightness is gone... In just 2 days.... And im feeling better than way before... I can sleep now on right side... So thankuuu very.. Helpfull video... Keep making.. Such videos... Lots of love❤
I donno if you eat any "junk food" but it causes inflammation. I had to clean up my diet, and two weeks later sciatica and any aches and pains were gone. And my ankles were noticeably slim. Just something to consider if you have anything that might have been caused/triggered by inflammation. Yes, in the past piriformis and other exercises helped, but this helped more - unexpectedly.
Thank you. It has been a year since I had surgery to reattach my gluteus medius muscle and even after extensive PT, I still limp as badly if not more so than before surgery. It exhausts me just to walk a short distance because of the pronounced limp. I’m hoping these exercises will help.
Read your response. I had a medius tear and tensor fasciae latae that they suggested some might operate on but they felt P. therapy would be best to try. This video really worked in helping me do the right exercises in the right way. It does need to be coupled with normal walking to re-establish your correct walking gait and posture.
Thank U for the exercises taught. I had been suffering burning pain on my outer thigh and searching for relief. Will be doing these top 5 hoping it could ease and normalise my leg back.
@@debbiec4407 I can't imagine having both legs broken! I have a vivid memory of not being able to hold myself in the sitting position, that was scary! You've given me some hope, 7 months in and I'm walking ,still using my stick so I don't "learn" the limp but there's been some improvement this month. I do this mateys exercises nearly every day, I'm convinced they work, especially the pelvic hitch!
thanks for being up to date. My PT for hip arthroscopy hasn't had a CEU in years and I ended up with hip flexor tendonitis and an impingement . I have a 10 week wait to get into a different PT.
Thank you for demonstrating these exercises. My gluteus Med/min are so weak I cannot do all of them and the ones I can do, I can only do a couple of reps before the muscle gives out and my back muscles start working instead. I think the overall weakness in these muscles is contributing to my recent flare of SI joint pain.
Weakness and a lack of endurance in these muscles can definitely contribute to SI joint and low back issues. I would perform them until you feel your back starting to kick in and then rest. Overtime, your strength and endurance will improve and you should be able to do more reps without utilizing your back muscles too much.
Great instruction...I'm scheduled for hip replacement but MRI also showed partial tear of gluteus minimus. Wondering if I can do these exercises now before surgery. Will show this to my orthopod.
Yes, I would recommend performing these before surgery if they can be done with no more than mild pain. We have evidence showing that people who strength training before surgery are able to regain their strength faster after surgery.
Looking forward to help from these. Really appreciate how clear and concise your teaching is. Appreciate the info about the studies done on muscle recruitment also. Thank you!!!
not even to resolving problems but for preventing them... this is incredibly useful in a world where this muscle gets destroyed from prolonged sitting and inactivity - I hope more people find use of this
You are so correct I was driving a semitruck for a living 12+ hr per day on the seat no good for anybody I have lowered back pain my R knee is in pain and my R Big toe inflammation I m going to do this for awhile and hope for my improvement I have enough with this pain
This is a great video and thanks for the explanation.. i have a problem with my left hip and with knee doing hyperextension.. these exercises will help me greatly.. looking forward to your next video. Thank you so much
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) no longer play any role in abduction once the hip becomes flexed, or rather that they simply start sharing the load with external rotators?
I have vestibular issues which affect my balance. Have been doing these daily for 2 weeks and already feel the difference during my hikes. Will do these for the rest of my life. Thank you!!!
I do Spartan Races and I've been dealing with pain in this area on my right hip for a long time. It's starting to cause lower back pain on the right side as well. I will be doing these exercises daily. Glad I found your channel. Prayerfully this will eliminate the pain and I can continue to train without pain. Thanks in advance Sir! 🤝🏽👍🏽💪🏽🙏🏽
Aw man, the way you did that last exercise vs how I could had me laughing so hard! Thanks so much for the insight and really enjoyed doing these, really helpful
@@francishloaele5287 Please use the exercises in my hip arthritis video instead. Here is a link for that video. ruclips.net/video/3RFMtiPHBYQ/видео.html
I have a severe case of Guillain Barre Syndrome. I wasn't able to move much of my upper body and couldn't move my lower body at all. I was diagnosed with GBS about 12 years ago. I was standing and had a set back, because my husband passed away. I am now able to walk with a walker or touching the counters. I can stand without touching anything. I am trying to be able to walk around normally. I discovered that my hip muscles are weak. If you wouldn't mind, could you tell me exercises to do to help me strengthen my hips and anything else. Please. Either way, thank you so very much for sharing. You are helping more than you know. ❤
Just had a review of the MRI on my pelvic region, which came as a result of pain in the glute/Piriformis area. MRI revealed ".......there is tendinosis of the left gluteus medius and minimus; a small interstitial tear of the left gluteus minimus at the insertion, and mild tendinosis of the hamstring origins bilaterally." Doctor is emphasizing strengthening of the glute medius/minimus. I'm not asking for a diagnosis, but based on the MRI report, would you recommend doing all 5 of these exercises, or some more than others. Thanks for a great video!
Yes, I would recommend performing any of these that can be done with no more than mild (3/10) pain. The exercise in this video or some of the best ones for addressing glute tendinosis and/or tears.
Hello Sir. Thank you for theses exercises. I have lower back pain & spinal stenosis. I will start using these exercises exercises . I will come bsck & report. Thanks.
Thanks so much. Surgeon wants me to do hip replacement in the next few months so I’m in PT to prepare. I’m kind of annoyed that my PT didn’t explain some of these better. Thirds fine points of hip rotation are already making me feel better.
I have had pain in my right quad and lower right back and right butt when I walk or go up stairs. I have a decided limp when putting weight on the right leg. This has gone on for way too long. Orthopedic docs and PT couldn't really find the problem. Through my own research and a wonderful pilates trainer, I think narrowed it down to a weak gluteus medius on the right side. These exercises are wonderful and I'm hoping I'll be able to walk without a limp by the summer.
Your symptoms sound very much like they could be associated with a weak gluteus medius. I wouldn’t be surprised if these exercises end up helping you. Best wishes with your recovery!
I spent a good amount of time at a PT clinic for gluteal tendinopathy. I have a blue band to do stretches and that seems to help. I would like to done with this before summer is over. Some days I can walk a good distance with little pain. Other days I hurt a lot. If I stretch and sit for a while, I can half way function. I had never heard of this affliction, and now I have it.
I hope you find these exercises to be helpful. Gluteal tendinopathy has been popping up in the research more recently and is actually quite common. Here are other exercises you can try for this issue. ruclips.net/video/E3bQU7AEVII/видео.html
Good to practice the side-steps up and get good at them in a safe and controlled manner. Don’t wait until you help carry a piano or sofa up some difficult stairs as a chance at this important movement.
Always a good idea to implement resistance/strength training on a regular basis to help reduce the risk of injury when we must encounter more demanding life activities. 👍
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
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. a.co/d/1q3BjgP
I have a low back, knee injury, with arthritis in my right hip. This excercise wasn't easy, but felt great. I feel like my right hip opened up considerably. What a nice feeling. Thank you.
So glad to hear the exercises helped you!
So many dumb PTs over a period of 20 years couldn't figure out what was causing my hip pain. This fixed it in a week. Where have you been all my life?
I’m sorry you had to go so long before learning these exercises, but glad they were helpful to you now!
@@RehabScience I wished you had it where we can copy these exercises just for references.
Where it's printable and then I can copy it . Thank you ,
I am going to give my family and friends your website address, so they can watch your videos.
@@debbiec6216 My book has programs for the 50 most common orthopedic issues and each program has pictures of me doing the exercises and guides you through three phases of rehab. Each body region has its own chapter. My book would probably be just the thing you are wishing for. Here is an Amazon link, if you want to check it out. a.co/d/20o5vdS
Gee I thought it was only my experience with dumb P.T. thanks for sharing. Love this man.
I feel you on this one!
Dear sir, I've been suffering from my right hip for months. I went to see a fysioterapist, an osteopath, an orthopedic, etc... I did exercises which I found in books and on RUclips, Instagram... Yesterday I came across your video and I did all five exercises. I still can't believe it but the pain is gone. Completely and entirely gone ! I slept on my right side last night without feeling any pain. I am so very grateful for your help and insight in the human body. I can't thank you enough for making this video !
That is so great to hear!!
of course ! They want you to come back ! So they can make more money, never heal a patient too fast you are loosing money ! I’m really happy you got pain relief
I agree with you. You find better exercises on the RUclips then PT. I was in PT for 4 months. Never fixed my rotor cuffs. Both torn... Went to a trainer in July and now my rotor cuffs and my pastor are way better. We're now working on the atrophy arsh Stick with it everyday my friend if you can 2 3 times to get your bottom strengthened
Woww good
Brother, keep it up! Nowadays, many people suffer of pain on their shoulders, knees, hips, etc because of muscle imbalances. When the right muscles are not working in harmony then other body structures that are not supposed to do that work have to assist. Stuff like this if untreated and if the person keeps on abusing their body will just worsen things till it it so bad that you'll need surgery. If you have pain on your hips or shoulders look into increasing your mobility and strengthen the new ranges of motion, don't just stretch!!
I am a soccer player with a slightly slipped disk....L5 S1. I also had knee pain . The last 2 exercises were game changers for me. All I needed to do was to strengthen lower back and glutes along with quads and hamstrings and I basically have no more pain even after a hard soccer game. Thanks
Pelvic Hitch 3:16
Single-Leg Bridge 5:42
Side Lying Hip Abduction + Internal Rotation 6:34
Thanks for adding those. I need to get better at adding these to my videos.
Thank you, I’ve screen shot that, so helpful. 😉
Thank you!
This is just what I needed. I tore a calf muscle skiing, and a runner friend recovered from same injury recommended glutes and I found this. Great advice, delivered so clearly to be able to follow - and I love your manner too. Thank you
I am glad the video was helpful! Best wishes with your rehab!
I really appreciate receiving functional exercise information from a physical therapist. Especially concerning oftentimes overlooked muscles that can contribute to our daily activities.
So glad the information was helpful to you! Thanks for leaving a comment!
That last exercise. Holy shit. Used muscles I've never used before. Man. I tried everything to hit that chain. This was the end of a very long quest. Thank you, thank you, thank you.
That last one is one of the best for hitting those muscles. Glad you found the video to be helpful!
Thank you! As an equestrian these exercises are exactly what I was looking for to help me with proper biomechanics of riding!
I’m glad the video was helpful!
I have to return to comment on your excellent exercise video for the medius and minimus. I tore my left medius and injured the tensor fasciae latae this last summer. Thanks to the ultrasound technician who did excellent work and an explanation of where and what was injured with the caveat not to tell the Dr. she had explained this. The Dr. wasn't very helpful, just "you have a tear' here's the report see your Dr. when you get home and you'll need physical therapy. Well I did some research your video came up as well as others. Yours struck a chord. I've been doing these exercises in combination with a core Pilates program, and daily walking and my chronic lower back pain has disappeared and my enjoyment of more hiking has increased. I'm a senior and maintaining my health so I can continue to be active is important. Thank you so much!
I am so glad to hear my video was helpful to you! Exercises for gluteus medius and minimus are often effective for hip and low back pain, so I'm glad this was the case for you too.
Oh man, I did the last exercise shown for 3 sets of 10 with a short pause at the top and my lower back pain was instantly relieved. Suffered with this pain for several months now , thanks for this video,I’ll be doing these every day now
So glad to hear the exercises were helpful. These types of gluteal exercises often help with low back pain.
That last sidelaying abductor with rotate toe is new and highly effective even after two sets today pain has gone.Thanks a mill.
Wow, you are such a great teacher! I have been suffering for two years with weird plantar fasciitis issues. I read somewhere that the gluteus medius sometimes being the cause for feet issues. I did all of your exercises which were fabulously explained and shown, and I can’t tell you how much I appreciate your wisdom. Thank you, thank you thank you! And a bonus, you look like one of my amazing cousins!
Thanks for the comment! I’m so glad you found the video and exercises to be helpful!
You’re a blessing. I’m 77, fit and healthy. Since playing pickleball my right hip started bothering me. The exercises are great- I added all of them to my training. Simple with very little equipment. Your the best-thank you and I thank God for your wisdom🙏🏻❤️
After 2 THREE, my ortho PA told me that I’d have to live with the wobble. No! So I turned to you. They were challenging, but I found out how wear I am. This gives me hope to walk normal again. Thank you!
Sorry to hear that is what your PA said. We often see significant improvements when these muscles are strengthened. I hope the exercises help you!
The spelling was so bad Sorry. I had 2 total hip replacements and left with a wobble. Now, after 4 days of exercise, I’m doing better! Some muscles are weak! Not wear. I’m going to keep this up.
Thank you for clearly explaining with important details and demonstrations.
You are welcome!
Great job! You are a great instructor. I’m on my 5th PT plan so I am now an expert on being a PT patient. What makes PT successful is having the patient know which muscles they should be engaging😊. You did a great job explaining this.
So glad the video was helpful!
Great video! My lower back pain was due to weak gluteus medius! Wow! Thanks! Excellent information and exercises!
You’re welcome! So glad to hear the video was helpful!
😩✨ this grew my butt in places it was flat. I couldn't find any other vids targeting these muscles at all thanks so much. ❤❤
Good muscles to target for building up the side of one’s butt too! Glad the video was helpful to you!
This felt so good... it's like unlocking a new muscle. I was trying to figure out for months why do I feel like I'm falling apart and why does my lower back hurt. This is just what I needed, thank you.
So glad to hear the video was helpful!
I have a broken femur with a femoral nail and I can stand on the injured leg and have a trendelenburgh gait. I can move my leg up and down in a straight line. The last exercise you mentioned I can do on my good leg but not my bad leg. Your explanation is clear.
Glad the video was useful. Best wishes with your recovery!
Thanks so much. I had a rough hip
Replacement which left me weak and this series of movements has it feeling much stronger after 2 weeks
That’s so great to hear! So glad the video was helpful to you!
Thanks!
No problem!
Thank you so much!
I'm blown away!
I've been struggling with left knee hyper extension due to my second stroke and it's been getting only worse and I am so happy that I found these easy yet effective exercises that even I can do!
Thank you very much! 👏🏻💪🏻
I immediately subscribed!
I am so glad the video was helpful to you! Building strength in your glutes can definitely help control your joints farther down the kinetic chain, so I hope you find that to be true.
Finally you have shown me exercises to help the pain I've had for the last year in my gluteus medius. I have been to PT and a chiropractor that have not been very helpful. Many thanks! ml
So glad the video was helpful to you!
No 2 and 5! OMW they both felt so good! Painful but good!! I thought it was piriformis, but from your exercises, I can feel it's the gluteus minimus. Thanks so much for your help with my constant hip pain.
No problem! I am glad the video and exercises were helpful to you!
Fantastic review to help with muscle imbalance in the glute/hip region. Thanks for going over each exercise thoroughly. I often refer to your channel whenever I need to strengthen areas of concern. Thank you!
You’re welcome! I’m so glad to hear my channel has been helpful!
@@RehabScience I’m going to check out your book as well.
@@Called2Serve26 Thank you for considering getting my book! I spent two years writing it during Covid and I really think you would find it to be a valuable lifelong resource. It has comprehensive programs for the most common conditions broken down by body region chapters. Here is a link, if you want to learn more about the book. a.co/d/d6snKFL
@@RehabScience you're expertise and passion is reflected in your presentations! The book looks like an exceptional resource. I just ordered it to compliment my quest to learn about healing my body and potentially prevent overuse injuries. Thank you again.
@@Called2Serve26 Thank you so much for ordering a copy! I can't wait to hear what you think of the book!
Excellent, efficient, effective set of glute exercises, explained clearly and succinctly. Thank you!
Thank you! Glad my video was helpful!
I just subscribed to your channel. I was looking exactly this information because I was diagnosed with DDD. I have seen other videos, and today I find yours, and I definitely pick this one as the best video for my problems. Thank you so much for your help😊.
Thank you for subscribing! I’m so glad to hear that the video was helpful to you!
Great video! I've been suffering for over a year with hip pain, been to ortho, PT, and had PRP done but still no relief. Just came across your video and going to try it 3x a week. Love that you have research to back it up! It gives me hope. Thanks!
So glad the video was helpful and I hope you find some relief from your hip pain!
Thank you so much for this great video, sir! Hip and glute training are so underrated imo. Its easy to understand how to do the exersices, love that you are taking your time to explain why they are so important too, just superb work! I have been doing clamshell to target gluteus medius, but Im definitely going to add some of the exersices to my kit 🫡 Thanks again, man!
Thank you for the kind comment! I'm so glad my video was helpful to you!
Sir, m from India after my acl surgery I can run,sprints ....... Every thing but d thing no due some weakness I thing in my operate leg to pelvic I have little pronation dat can i see........ How I will fix that please 🙏 have some knowledge
I’ve pain in my glute medius, left knee cap , right it syndrome, I’ll give it a try these workout . Thanks 🙏 for your videos.
❤❤😂2🎉😮😮😢😅❤🎉🎉😮😅 3:16 3:18 😊
This video was so helpful and easy to understand! Thank you very much!
So glad it was helpful!
I have been trying to heal this kind of nerve? pain in my left glute? hip? and have been trying exercises that target the sciatic nerve or piriformis muscle and I have not had much progress at all. I started a full on exercise regime a year ago so it can really act up ( I am a 50 year old woman ).
I just finished doing all 5 exercises, 3 sets of 10 on each side. Afterwards, I felt right away that nice feeling when a specific area gets a good targeted workout and I could feel a sudden sensation of blood and chi? "warming" that whole area on my left glute. Very happy to start including these exercises into my program. Thank you sooo incredibly much.
So glad to hear you had a good experience with these exercises. Often times, pain in the hip and low back improves when we activate and strengthen gluteus medius and minimus.
Honestly, I haven’t come across anyone like you on the Internet! Thank you very much!
Thank you! So glad my content has been helpful to you!
I usually don't do abduction exercises. With the onset of hip pain now, these moves really helped. Great demonstration, thanks.
So glad they were helpful! Abduction is incredibly important in terms of overall hip health and function.
These exercises have helped me reduce pain significantly during my marathon training. I repeat them regularly. Thank you!
That’s awesome to hear!
So helpful! I've been living with near-constant hip pain since I had twins 9 years ago. This was a really clear video and I am hopeful it will help!
So glad to hear the video was clear and easy to understand! I hope the exercises are helpful to you!
I felt the same way after I had my baby. Turns out I had bilateral hip labral tears.
I just discovered your channel and I am grateful for all these exercise! Thank you for what you do!
You’re welcome! Happy to help!
Thank you for your very informative video! I’m currently in PT for this & I feel like I’m getting more rehab from your videos! Thanks again, I have subscribed to continue to learn!
No problem! I am so glad to hear the video was helpful!
It took me eons to find these, they made a HUGE difference in my finally avoiding lower back and knee pain!!!!!!!!!!!!!
That’s so great to hear! These exercises are so helpful for a many hip and low back pain issues.
These are great exercises, thanks. I had severe lateral glute soreness while backpacking up a 10,000 foot mountain. Was really slowing me down. Definitely going to try these to build my strength.
Gluteus medius and minimus often produce lateral Gluth/hip soreness and pain, so these should be helpful.
Saulza, is your lateral gluteal soreness only on one side? If so, there is a very good chance your pelvis is off on that side. Think about it … if both legs are supporting your body weight while doing the backpacking, why is there severe lateral gluteal soreness only on one side?
Thank you so much for this video, honestly I can already feel the difference as if it just needed to be activated. Knee pain, lower back tightness, gone! Thank you thank you thank you 🫡
You’re welcome! I’m so glad that the video was helpful!
Thanks for this video. I found the pelvic hitch (#4) to be particularly helpful. I have some long-term issues deep in my left hip, and this one seems to hit the spot. Plus, I can do this stretch almost anywhere. And, while I have been doing bridges for a few years, I have recently increased the variations and reps. The hip abduction with internal rotation also really hits the spot. I've been doing them quite a while without the internal rotation, and that single change makes it exponentially more challenging. I'm gradually erasing my FAI diagnosis with targeted glute med and min work.
So glad to hear the exercises are hitting the right spot and helping!
As a fellow FAI sufferer for years I have to share that banded hip mobility exercises saved me. Strengthening atrophied muscles is important but the range of motion and relief you get from the band is truly life changing. Let me know if you want links to some videos and keep up the good work 👍
I would love to get links to videos from fellow FAI it would be extremely helpful! Thank you in advance!
Damnnnn!!!! This is Sooo helping.... Thanku soooo much sirrrr.... I was suffering from 6 months..my right hip tightness and pain through my thighs and hams... But after i saw this video... And started all 5 exercise... My pain and tightness is gone... In just 2 days.... And im feeling better than way before... I can sleep now on right side... So thankuuu very.. Helpfull video... Keep making.. Such videos... Lots of love❤
I’ve had crazy lower back pain (especially low left side of back), where I could’ve bend over, and these have really helped.
That is so great to hear! Glute exercises often help relieve low back pain.
I donno if you eat any "junk food" but it causes inflammation. I had to clean up my diet, and two weeks later sciatica and any aches and pains were gone. And my ankles were noticeably slim. Just something to consider if you have anything that might have been caused/triggered by inflammation. Yes, in the past piriformis and other exercises helped, but this helped more - unexpectedly.
@@marshwetland3808 so no more potato chips? 😫😫
@@Mereship Oh, I gave up potato crack along time ago. Yeah, no more junk.
@@marshwetland3808 but the potato crack is so delicious! 🤦🏻♀️
Thanks! Appreciate the brief explanations! These are often neglected muscles despite their importance for balance
Physical therapists are underrated
You’re welcome! Thank you for your support of the physical therapy profession!
Thank you for this video. It's exactly what I've been looking for in hopes of strengthening this area.
Glad it was helpful!
I've started your exercises this weekend, bless you for your video! I hope someday the pain will fade away in time.
I hope the exercises offer you some relief!
Thank you for explaining the 'Why" we do each exercise so clearly
No problem! I’m glad to hear the video was helpful!
Great instructions & explanations thank you.
As a visual learner I find well made videos really helpful.
G'day from Australia 🇦🇺
Thanks for the comment! I’m glad you found the video to be helpful!
Thank you. It has been a year since I had surgery to reattach my gluteus medius muscle and even after extensive PT, I still limp as badly if not more so than before surgery. It exhausts me just to walk a short distance because of the pronounced limp. I’m hoping these exercises will help.
These exercises should help lessen the limp that is associated with such an injury and surgery.
Read your response. I had a medius tear and tensor fasciae latae that they suggested some might operate on but they felt P. therapy would be best to try. This video really worked in helping me do the right exercises in the right way. It does need to be coupled with normal walking to re-establish your correct walking gait and posture.
I know what you mean about how exhausting limping can be..it really is.. hope u are doing better!
Get prp and Regenerative injection instead of stupid steroids
Wow how'd it come off? I've never heard of that happening?
These exercises look really effective for targeting the gluteus medius and minimus. I can't wait to incorporate them into my routine.
I hope you find them to be helpful!
Thank U for the exercises taught. I had been suffering burning pain on my outer thigh and searching for relief. Will be doing these top 5 hoping it could ease and normalise my leg back.
6 months after a broken femur (neck) and pelvis I'm still needing a stick to even walk...Thank you, these exercises are very clear!
@@debbiec4407 I can't imagine having both legs broken! I have a vivid memory of not being able to hold myself in the sitting position, that was scary! You've given me some hope, 7 months in and I'm walking ,still using my stick so I don't "learn" the limp but there's been some improvement this month. I do this mateys exercises nearly every day, I'm convinced they work, especially the pelvic hitch!
So glad the post was helpful!
thanks for being up to date. My PT for hip arthroscopy hasn't had a CEU in years and I ended up with hip flexor tendonitis and an impingement . I have a 10 week wait to get into a different PT.
Sorry to hear that!
Thank you for demonstrating these exercises. My gluteus Med/min are so weak I cannot do all of them and the ones I can do, I can only do a couple of reps before the muscle gives out and my back muscles start working instead. I think the overall weakness in these muscles is contributing to my recent flare of SI joint pain.
Weakness and a lack of endurance in these muscles can definitely contribute to SI joint and low back issues. I would perform them until you feel your back starting to kick in and then rest. Overtime, your strength and endurance will improve and you should be able to do more reps without utilizing your back muscles too much.
Steph A, what if the real issue is an unstable pelvis on the same side as the SI issue?
Great instruction...I'm scheduled for hip replacement but MRI also showed partial tear of gluteus minimus. Wondering if I can do these exercises now before surgery. Will show this to my orthopod.
Yes, I would recommend performing these before surgery if they can be done with no more than mild pain. We have evidence showing that people who strength training before surgery are able to regain their strength faster after surgery.
Looking forward to help from these. Really appreciate how clear and concise your teaching is. Appreciate the info about the studies done on muscle recruitment also. Thank you!!!
So glad to hear the video was easy to understand and useful!
Very simply explained. I found the last exercise was much more effective with pointing toes down and moving leg slightly back. Thank you.
Glad to hear the video and exercises were helpful to you.
Really clear demonstration - thanks so much!!
You're welcome!
Thankyou for sharing. I’ll be trying these to see if they will help relieve pain in my hip area.
You’re welcome! I hope they are helpful to you!
not even to resolving problems but for preventing them... this is incredibly useful in a world where this muscle gets destroyed from prolonged sitting and inactivity - I hope more people find use of this
Agreed, these exercises serve both rehab and injury prevention purposes and are highly useful in societies where individuals are highly sedentary.
You are so correct I was driving a semitruck for a living 12+ hr per day on the seat no good for anybody
I have lowered back pain my R knee is in pain and my R Big toe inflammation
I m going to do this for awhile and hope for my improvement I have enough with this pain
This is a great video and thanks for the explanation.. i have a problem with my left hip and with knee doing hyperextension.. these exercises will help me greatly..
looking forward to your next video. Thank you so much
I hope the exercises are helpful to you!
Extremely helpful thank you so much for your clear explanations and the exercises are spot on. I am a proud subscriber to your channel
Thank you for subscribing! So glad you are finding my videos to be helpful!
An excellent video. Easy to understand and easily doable
Thank you. Glad the video was helpful.
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) no longer play any role in abduction once the hip becomes flexed, or rather that they simply start sharing the load with external rotators?
Thankyou so much. I will try these exercises. I have had issues for some time with my right hip area.😊
I hope you find the exercises to be helpful!
I have vestibular issues which affect my balance. Have been doing these daily for 2 weeks and already feel the difference during my hikes.
Will do these for the rest of my life.
Thank you!!!
Thanks so much for posting this; really helpful and you explain each step really clearly and concisely.
Glad it was helpful!
Excellent, thank you.
Glad you enjoyed it!
I do Spartan Races and I've been dealing with pain in this area on my right hip for a long time. It's starting to cause lower back pain on the right side as well. I will be doing these exercises daily. Glad I found your channel. Prayerfully this will eliminate the pain and I can continue to train without pain. Thanks in advance Sir! 🤝🏽👍🏽💪🏽🙏🏽
These exercises are often helpful for pain in that region and with lower back pain, so I hope they’ll help you too. Best wishes with your recovery!
Really helpful, exactly what I was looking for 👍
Awesome, glad to hear that!
Aw man, the way you did that last exercise vs how I could had me laughing so hard! Thanks so much for the insight and really enjoyed doing these, really helpful
😆 I’m glad the video was helpful!
These exercises are hard for someone who has painful hip osteoarthritis. How can I around that problem?
@@francishloaele5287 Please use the exercises in my hip arthritis video instead. Here is a link for that video. ruclips.net/video/3RFMtiPHBYQ/видео.html
I have a severe case of Guillain Barre Syndrome. I wasn't able to move much of my upper body and couldn't move my lower body at all. I was diagnosed with GBS about 12 years ago. I was standing and had a set back, because my husband passed away. I am now able to walk with a walker or touching the counters. I can stand without touching anything. I am trying to be able to walk around normally. I discovered that my hip muscles are weak. If you wouldn't mind, could you tell me exercises to do to help me strengthen my hips and anything else. Please. Either way, thank you so very much for sharing. You are helping more than you know. ❤
Just had a review of the MRI on my pelvic region, which came as a result of pain in the glute/Piriformis area. MRI revealed ".......there is tendinosis of the left gluteus medius and minimus; a small interstitial tear of the left gluteus minimus at the insertion, and mild tendinosis of the hamstring origins bilaterally." Doctor is emphasizing strengthening of the glute medius/minimus. I'm not asking for a diagnosis, but based on the MRI report, would you recommend doing all 5 of these exercises, or some more than others. Thanks for a great video!
Yes, I would recommend performing any of these that can be done with no more than mild (3/10) pain. The exercise in this video or some of the best ones for addressing glute tendinosis and/or tears.
Hello Sir. Thank you for theses exercises. I have lower back pain & spinal stenosis. I will start using these exercises exercises . I will come bsck & report. Thanks.
All these exercises really help my sciatica especially the one leg squat I use a strong PVC pot about 15 inches tall.
I'm glad these exercises helped you!
Love this it’s an amazing video i’ve been looking for something to target my minimus & this worked the best
So glad the video was helpful!
Thank you for detail short explanation and demonstration 🙏😊
You’re welcome!
Some very helpful exercises to use everyday and learn about our bodies. Thanks.
Kindness.
I can't thank enough, thanks a lot. I appreciate it wonderful exercise so helpful
I’m so glad the video was helpful!
Wonderful explanations and demos!!! Clear and concise. Will be following you 👍🏻👌🏻
Thanks so much for following! I am glad the video was helpful to you!
So professional. Very informative. Well explained.
Glad it was helpful!
Great details about how to do side leg raise for max recruitment. Thank you
You’re welcome. Glad the video was helpful.
Thank you so much for this video! These are really great exercises and explained well!
Thank you for the feedback!
This is extremely appreciated, and so helpful to me. Thanks so much.
Glad it was helpful!
Just subscribed. I will try these for my shrinking glutes due to knee surgeries. Thanks so much for the information !
Thank you! I hope you find the exercises to be helpful!
Thanks so much. Surgeon wants me to do hip replacement in the next few months so I’m in PT to prepare. I’m kind of annoyed that my PT didn’t explain some of these better. Thirds fine points of hip rotation are already making me feel better.
Sorry to hear you didn’t get better instruction in your PT sessions, but glad you found my video and it was helpful!
Danke für die guten Erklärungen ❤❤❤❤
You’re welcome!
Thank you. Very helpful information. I'll replace some of my workout with the the last 2 exercises. All of them look very beneficial and enjoyable!👍
Glad the video was helpful!
I have had pain in my right quad and lower right back and right butt when I walk or go up stairs. I have a decided limp when putting weight on the right leg. This has gone on for way too long. Orthopedic docs and PT couldn't really find the problem. Through my own research and a wonderful pilates trainer, I think narrowed it down to a weak gluteus medius on the right side. These exercises are wonderful and I'm hoping I'll be able to walk without a limp by the summer.
Your symptoms sound very much like they could be associated with a weak gluteus medius. I wouldn’t be surprised if these exercises end up helping you. Best wishes with your recovery!
Thank you so much! Looking for a video like this
I spent a good amount of time at a PT clinic for gluteal tendinopathy. I have a blue band to do stretches and that seems to help. I would like to done with this before summer is over. Some days I can walk a good distance with little pain. Other days I hurt a lot. If I stretch and sit for a while, I can half way function. I had never heard of this affliction, and now I have it.
I hope you find these exercises to be helpful. Gluteal tendinopathy has been popping up in the research more recently and is actually quite common. Here are other exercises you can try for this issue. ruclips.net/video/E3bQU7AEVII/видео.html
Are you good right now
Thanks for all this free information! im hoping to one day be half as knowledgeable as you
No problem!!
Very helpful. Thank you from Ireland 🇮🇪
You're welcome! Thanks for the comment!
Definitely gonna give these a go! Thank you so much :) Wish you all the very best!
Thank you! I hope the exercise are helpful to you!
Good to practice the side-steps up and get good at them in a safe and controlled manner. Don’t wait until you help carry a piano or sofa up some difficult stairs as a chance at this important movement.
Always a good idea to implement resistance/strength training on a regular basis to help reduce the risk of injury when we must encounter more demanding life activities. 👍
Thank You Sooooooo Much! I Reeeeea)y Need these strengthening exercises!!!!
Very detailed & instructional information-thank you!
Glad the video was helpful!
So glad to hear your voice in explanation. IG is always quiet for the most part lol
Great information.
Thank you! It’s nice to have another platform where I can explain things more detail.