BEST Exercises and Progressions for Training the Gluteus Medius (Science | Research Based)
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- Опубликовано: 2 авг 2024
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Here are some of the best ways to train the gluteus medius based on anatomy, biomechanics, and research.
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Intro (0:00)
Anatomy & Function (0:21)
Best Non-Weight Bearing Exercises (1:57)
Best Weight Bearing Exercises (3:17)
Why Try to Isolate the Gluteus Medius? (6:09)
Summary & Practical Recommendations (7:32)
Limitations (8:26)
P
odcast discussing limitations: open.spotify.com/episode/1PCX...
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so you much for watching! Blog for those interested: e3rehab.com/blog/gluteusmedius
5
Is it true that putting resistance on the ankles is dangerous for the knee joints?
You should also mention that strengthening this muscle is also extremely useful to rear lower back pain and knee pain :)
Exactly what I wanted! Brilliant video, nice and clear, thank you so much!
I had a butt pain and back knee pain ... My physio told me I have weak gluteus medius and that's my hamstring compensating
And shin splints :)
and also for picking up wet pickles
Best fitness/rehab channel on RUclips, bar none.
it took years for me to finally realize how weak my medial glutes are
time to build
this is a big help! thank you
Excellent information! Clear and straight to the point. Thank you for helping us!
Great video!
Well explained and well rounded.
LOVE THE REFERENCES!!
This video is ridiculously helpful and quite thorough - thank you! I especially appreciate your commentary and instruction about common compensation patterns when using the bands for the lateral side step.
Awesome, much needed. 🙏🏽 ❤️
You have amazing videos on your channel - thank you for these!
Brilliant explanations. Thank you for great amount of detail, including the muscle diagrams.
Thank you for providing great content like always.
Much appreciated.
Brillant and concise summary. Very helpful!!!
Quality content all the way! And a good looking model is a plus! 😊
Wait this was great. Easy to understand, well researched, & good points
Thanks so much. Have to rehab a really weak medius on my left side and couldn't find proper exercises to do. Now I have them and am confident of rehabilitation. Thanks again!
Thank you for this upload. Just what I needed. YOU GUYS ARE AWESOME.
Thanks for watching!
Fantastic thanks 🙏🏽 ❤
Thank you for the video!
You are amazing!! Ily thank you so much for this!!!
Best video I’ve found from anatomy to demonstrate and explanation
This is the most thorough explanation and demonstration of glute medius exercises I've ever seen! Thank you so much for providing this. I've been in self paced app programs that have some of these exercises, but they don't guide you on the proper way to execute them, align your body, etc. Now I understand more and can do these the right way. THANK YOU THANK YOU THANK YOU!!!
Thanks! Happy to help!
Excellent explanation!
These exercises cure "dead butt". My left hip was in excruciating pain for about 6 months. After much research I found a video indicating that the main function of maximus, medius and minimus glutes is to support the hips. I only did the exercises for about 2 days and woke up my butt. All hip pain went away immediately! 👍🤗🥳
What was or 'were' the Videos??
Thank you for explaing side lying abuduction. I was confused on where the foot should be; rotated up, down, or straight. Now I know!
So much credible info from research papers, keep up the good work! Subs will come soon!
Thank you!
All of the exercises in this video are pretty much fantastic from my experience. And are often used with athletes as well to fix imbalances that lead to unclean technique that prevents from reaching maximum weights and/or end up causing pains. And I'm strongly of the opinion that many in today's world don't exercise that much with variety and end up with weak hip muscles, so doing these will help with that and most likely prevent injuries like falling on ice.
Thank you! I’m an older competitive runner working on strengthening my Glute Medius. This is an excellent, informative video-the BEST video on the Glute Medius I’ve seen!
Thank you!
As legit as it gets! you guys are awesome
Thank you 🙏💖
THANK YOU
This is one of the few channels I watch and subscribe
Thanks!
Very interesting and informative.
So good, again!
Thank you!
Wow, the video is priceless!
Very helpful video, thank you. I was looking how to perform roundhouse kick better, then I realized I'm unae to raise my leg laterally to the height normally other people could. And it lead me to your video.
Descriptive, Nice presentation
Thanks!
Thank you!
Great video
Would love to see Progression videos like this for more muscles! Your videos are the most clear and helpful exercise info I've been able to find on RUclips.
Thank you so much, that's what I need. I need professionals to strengthen my muscles for running. :)
Thanks
I partialy tear this muscle 2 months after hip replacement. Still have hematoma 6 months after surgery. Now strengthening this muscle Getting better. Before muscle tear I was feling excelent.
Thanks you so much for help from robintrek Mt Kenya guide
I love this video, this gave me many variations and great ideas on how to perform the exercises. I have plantar fasciitis as a consequences of having weak glutes, specially the medium glutes. By performing these exercises, I truly believe it would help me relieve and get rid of my issue. What are your thoughts about this? thank you so much!!
Good shit bro, thank you 💪🏿🦍💘
Can you do a video on hip flexor tendinopathy and rehab?
Really like this science based info... and I'm happy to see my 2x per week lifting sessions are split very close to what is outlined here. The added info on strengthening the glute med is really helpful for me as a runner who's been dealing with injuries associated with inactivation and week glute med stabilization. Do you have any info on piriformis exercises?
ruclips.net/video/xigmruxv-PE/видео.html&lc=UgxVZgf1MxroBe1skGh4AaABAg
I like your exercises
Can you please make a video about training core 🙏🏽
The side abduction with the ankle weights has greatly improved my gluteal tendinopathy pain. Thank you.
Awesome! Happy to help!
where did you get the blue foam pad you were using to demo the reverse nordic? Ive only ever come across pads that are about half that size. Thank you for the great, educational content.
Great video. Is the standing hip abduction equally effective for the glute med?
You R perfect 👌👌👌
Yes
Great video, I think I'm finally connecting the dots and am realizing that my left side glute medius is screwing up my whole body. I really have trouble activating it and have lost most of my external rotation ability. Absolutely no idea why my left side is so screwed though. I've had hip/knee problems for like the last 6 years. All started when I finished training for half marathon. Perhaps too much running and not enough lateral strengthening?
Just started work on glute medius due to hip pain and lower back pain. Watched a few vids, yours is by far the best. keep up the good work and you have some serious legs muscle going on ✌🏽
This was an amazing video, and becouse it so old maybe i wont get an answer. But i have the problem that my right, probably gluteus medius, maybe even piriformis is weeker than my left side. this couses a small hip shift during squats and i can also see it in a deadlift. I do believe that its in the external rotation. How would you program these exerisices so i can bring my week side up to same level? And are i missing something. I have same mobility on both side after a lot of streatching and mobility work.
Bravo
Really informative! Are bulgarian split squats a good option for a weight-bearing glute medius exercise?
Definitely
Great video Marc, we can use isometrics and then progress to isotonic exercises? And for long we can the isometrics in a program(s)?
Thank you
Thanks, George! I’d say that you don’t necessarily have to progress from isometrics to isotonics as you can find challenging variations of both. For example, the practical recommendations section shows 1 day of each. However, if you wanted to transition from isometrics to isotonics, you could use them for 2-4 weeks to practice the movement and potentially minimize soreness.
E3 Rehab when i try the standing leg abduction exercise, I cannot maintain stability....I feel too much pressure on my knees
What about using the seated abduction/adduction machine?
Like this 😊
content could not be better on this channel. im shook
Good core exercises if you have a APT
Question:are there any exercises which isolate the Gluteus Medius in a way that exclude the gluteus minimus (like maybe abducting at some angle which activates the medius a lot more than the minimus)? Or is it basically impossible to separate these two muscles functionally?
What are your thoughts on the pelvic drop exercise? Is it worth including in the programme as an isolation exercise for the glut med? Thank you for the content :)
For non rehab purposes - nope.
Hola!! Tienen unos videos increíbles con explicaciones de woauh, por favor los podrían traducir al español, gracias, saludos 🌹🤗🙏🏻
Does a standing cable abduction work for growing it?
I tried the NO weight side lying hip abduction without letting my hip hike up like it normally does & omg im EXTREMELY weak i could only lift my leg for 1 rep 😭😭 no wonder my ql be hurting on my right side smh 😤
Would you say next to these exercises practicing a deep squat rest while actively trying to flex the glutes and abeuct the hip would be a good ,,functional“ movement to train the glute medius?
Is it true that targeted strengthening of the gluteus medius can help reduce IT band pain from running?
What are your thoughts about using a heel lift and the glute med. I had a femoral plasty and the Dr measured the leg, via x-ray, and said it was 7 mm shorter than the other leg. I have been trying out a heel lift but it seems to cause issues w my glutes and the other knee etc…. I’m debating on just getting rid of the lift…. I’m not sure what should be next…
Is it good to be able to lift straight leg to the side up? Over 90°?
What if you want to trim over development glutes?
Hi
Can I do these exercises, i am feeling a crackling sound while moving my legs.
Please guide.
Thanks a lot! Does it make sense to use a resistance band during squatting to activate gluteus medius?
I don't recommend it.
@@E3Rehab Thanks!
Can I use these exercises to cure ITB syndrome?
Hello! Thank you very much for the video is what I was needing to strengthen buttocks!
Greetings from Argentina, the explanations are very good and excellent exercises!
Thank you!
Lateral band walks make my right ql hurt also walking lunges, both b stance rdls & single leg rdls, 90 90 hip cars when raising back right foot , donkey kicks activate my ql, & right leg step ups... what can I do my right side is weaker? 🥹😭 a right hip hikes up during things like getting out of bed ect.
What about Curtsy Lunge?
Which glute medius exercise would you recommend for intermediate lifters? I'm able to squat and dl 145 kg for 4 reps and include glute medius exercises for knee valgus prevention. But on basic exercises I'm able to do many many reps and becomes ineffective. Which exercise would you recommend me?
You could always just incorporate the occasional single leg deadlift, rear foot elevated split squat, single leg step up/step down, etc. It doesn't have to be too complicated.
1:59 3:15
Hello doctor . I have moderate tendonopathy on both sides in both Gluteus Medius. According to MRI, the inflammation disparatestes last week. I still have pain, but below the Trochanter near the Vastus Lateralis. However, not during the exercises. How fast can I increase? Up to the pain limit and then on the level. Also, after almost a year and a half, I would slowly start cycling and easy hiking again. Do you have any objections? I'm contacting you from Germany because I haven't been lent here in any way as much as in the English-language RUclips videos. I hope for an answer. Thank you , Thomas .
Hi, Thomas. Check out the hip bursitis video we made. It’s actually all about gluteal tendinopathy
@@E3Rehab Thanx vor The quick answer 👍 . I will do it !
Great tutorial! Noticed the clam/reverse clam are not part of this. Any thoughts?
They can be included, but hip abduction specific exercises will be biggest priority for training gluteus medius.
@@E3Rehab Thank you!
5:18
It seems that there are no exercises that train the glute medius in a flexed-hip position?
I cant activate my left glute med, the TFL always takes over,i tried stretching the tfl and i tried all the exercises for the glute med and it always the same, the glute med doesnt fire up what should i do???
Maybe start with isometrics only? Also be careful to execute the exercises carefully. For example when doing the laying side abductions you should internally rotate the leg (toes pointed downward).
1:58
3:17
Hi, why would you want to internally rotate the hip while doing sidelying hip abduction? I always cued it with external rotation as an aide with no real meaning behind it. So I'm curious as to the reason. Thanks! Love your content.
Increased glute med activation.
I think external rotation will target more the hip flexors (tfl) which already tend to be more dominant in those cases while the glute medius is inactive and needs strengthening
.excuse me i am egyptian physiotherapist and i am not very good in the english accent so may you write what u say in the video on the show .thanks
Just turn on the English subtitles on your device man.
I have the issue that something is misaligned on the right side. So whenever I do side planks witht the righ leg on the floor the abdominals are working hard, because the gluteus isn't engaged. The left side is fine.
I have a couple of stretches to aleviate this issue but it never goes away and I have no clue what's causing it. Basically whatever I do, sitting for long periods of time, excersing or being active in general all end up with the right side being stiff and the pelvis lifted up a bit on the right side. It completely destroys the interplay of muscle groups for normal functionality. My gait is off and I have no strength in my feet, with the arch collapsing and the right knee caving inwards.
Logically don't do side planks I have the same issue, abdominals kick in, not the g med, so single leg would be better or lying hip abduction and so forth
This is the lazy pains
Well, here is what I think. IF I could get down, on the floor, use or not use a band, abduct a hip, lift myself with one arm, I sure as heck wouldn't be worrying about the li'l old gluteus medius to begin with. I'd have to call an abulance. These types of discussions are not geared to people like me. Oh, oh I forgot, my marathon? Right. My gluteus medius does need strengthening, but I'm on the way to hospital.