This works so great! I have a glute med imbalance from a knee injury and favoring the one side walking on that toe for 6 ish months. So doing the other glute med as my down side is relieving so much of my QL area back pain from the overdeveloped glute med. Thank you!
@@szyszak9424 yeah it’s tough for me tho once you have a bad firing pattern, it’s so easy to cheat and use your it band and not activate your flutes, so just make sure you’re in the plane behind your midline is how I would say it
Good morning, Paula. FYI, it’s *Burr - im sure it was autocorrect 😉. Thanks for the compliment and appreciated you’re teamwork through the treatment process. I hope you had a great holiday season and stay warm out there!
Yes, you can to increase demand of the exercise. You think it would but doesn’t add much strain there at all when you do the exercise right. Because it’s closed chain aBDuction and external rotation loading the glute med with the knee as the fulcrum - thats what you should feel. You can also lay with your back against the wall to push back against to increase the abduction part. If you feel adductors thats because you’re incorrectly aDDucting and externally rotating.
Glute medius’s primary function is to stabilize the pelvis preventing hip drop and limiting adduction/IR of the femur via eccentric contraction. You can thus “activate” the muscle with abduction/ER via concentric contraction.
when I lay on the floor, on a mat I feel pain in my lower spine/coccyx etc. It feels like it is being squeezed by a vise grip. It is fine when I am standing or sitting (though I feel pressure there when sitting) but laying on my sides causes pain like I described. Would these help? For some inexplicable reason my doctor hasn't ordered an xray yet so I am going to the chiropractor who will order them. That said, I am trying very hard to figure out what is causing this and what stretches or exercises I can use to help with this. I do not know if this exercise will help or hurt the current issue.
Any thoughts on my my hip pops every time I do this? (Some background) I have been experiencing shin pain when running/jumping and my hips are super tight. On my right leg specifically if I try and do a one legged squat my knee caves in toward middle and I feel my upper body shift deep into and on top of my hip
@@Reachrehabchiro Yeah the popping doesn’t hurt so I’ll try repositioning the knee!! Do you have any videos covering exercises for knock knees/duck feet. Not sure which I have, if either, but if I position my knees dead straight ahead one foot is square while my right one (my leg with problems) is quite pointed outward
Not titled for that but we do have videos with exercises that would help that. The knees do what the foot allows and the hip cannot control. Look in our “hip” playlist or “DNS Mo-Stability” playlist for videos focusing on hip. Off the top of my head, I did a side-lying hip rotation one for golf but would be great in this case.
Though it may not look like it, pushing the knee into the ground is an abduction moment. Combined with raising the ankle toward the sky, i.e., external rotation is analogous to driving the knees outward in a squat. This is simply a rehab regression to feel the lateral hip muscles contract as most people don’t know what a glute med is or what it feels like. Give it a try and you’ll feel it.
Need to roll forward and push your knee down harder into the ground. If you still don’t get it then you have to play with knee higher (toward belt line) and lower (away from belt line)
The glute medius - among other things - is an external rotator. So, to answer your question, sure. However, the intention of the exercise is to activate & feel the glute med as it’s a great way to do so for people that have trouble accessing it.
@@Reachrehabchiro thanks for the response. With all respect. The medius in flexion isn't it internally rotating when pushing the foot out? So my question wouldn't this me stretching the medius? In no way I am i being disrespectful. I am trying to understand the imbalances in my body and how to fix it.
I gotchu and thanks for the respectful question. Because you’re also ABducting the hip in the “closed chain” (pushing knee to floor, you’re mimicking that same function required for proper stabilizing in a squat pattern (also a closed chain movement). The “knees out” cue when knees cave inward is an attempt to get the person to use the same function we’re “waking up” in this exercise. Remember, the brain thinks in movements, not muscles. This is based off of a development pattern we see babies perform at about 5.5 months old.
This works so great! I have a glute med imbalance from a knee injury and favoring the one side walking on that toe for 6 ish months. So doing the other glute med as my down side is relieving so much of my QL area back pain from the overdeveloped glute med. Thank you!
Glad to hear it’s helping you out!
Bro did it really fix your tight ql muscle by strengthening glute medius?
@@szyszak9424 1000%
@@ClaimScout did you also do some side leg lifts? Or what exercises did you use?
@@szyszak9424 yeah it’s tough for me tho once you have a bad firing pattern, it’s so easy to cheat and use your it band and not activate your flutes, so just make sure you’re in the plane behind your midline is how I would say it
Morning Dr. Berg!
Appreciate your work 😃
Good morning, Paula. FYI, it’s *Burr - im sure it was autocorrect 😉. Thanks for the compliment and appreciated you’re teamwork through the treatment process. I hope you had a great holiday season and stay warm out there!
Perfect. Such a good exercise.
Glad you agree. Not sexy but effective to get and feel the right stuff “firing”
Can you add an ankle weight or would that be too much strain on the adductors/medial hams?
Yes, you can to increase demand of the exercise.
You think it would but doesn’t add much strain there at all when you do the exercise right. Because it’s closed chain aBDuction and external rotation loading the glute med with the knee as the fulcrum - thats what you should feel. You can also lay with your back against the wall to push back against to increase the abduction part. If you feel adductors thats because you’re incorrectly aDDucting and externally rotating.
Helpful instructions. Thank you!
Oh this feels much better than the clamshells
It’s just a better exercise.
i thought hip ER works on the hip rotator muscles like sartorius/GMax and piriformis etc?
Shouldn't we do hip internal rotation for glute med instead?
Glute medius’s primary function is to stabilize the pelvis preventing hip drop and limiting adduction/IR of the femur via eccentric contraction. You can thus “activate” the muscle with abduction/ER via concentric contraction.
when I lay on the floor, on a mat I feel pain in my lower spine/coccyx etc. It feels like it is being squeezed by a vise grip. It is fine when I am standing or sitting (though I feel pressure there when sitting) but laying on my sides causes pain like I described. Would these help? For some inexplicable reason my doctor hasn't ordered an xray yet so I am going to the chiropractor who will order them. That said, I am trying very hard to figure out what is causing this and what stretches or exercises I can use to help with this. I do not know if this exercise will help or hurt the current issue.
This could but it depends on many factors. No side effects so worth a shot to see if it helps.
Are you pushing your right fist into the ground?
No, that’s just where im placing my top hand. Doesn’t have anything to do with the exercise.
Any thoughts on my my hip pops every time I do this? (Some background) I have been experiencing shin pain when running/jumping and my hips are super tight. On my right leg specifically if I try and do a one legged squat my knee caves in toward middle and I feel my upper body shift deep into and on top of my hip
Hip instability/imbalance. Popping is not a problem unless it hurts. Try positioning your knee higher or lower to see if it makes a difference.
@@Reachrehabchiro Yeah the popping doesn’t hurt so I’ll try repositioning the knee!! Do you have any videos covering exercises for knock knees/duck feet. Not sure which I have, if either, but if I position my knees dead straight ahead one foot is square while my right one (my leg with problems) is quite pointed outward
Not titled for that but we do have videos with exercises that would help that. The knees do what the foot allows and the hip cannot control. Look in our “hip” playlist or “DNS Mo-Stability” playlist for videos focusing on hip. Off the top of my head, I did a side-lying hip rotation one for golf but would be great in this case.
How can this work the glute med even though it’s not an abduction move?
Though it may not look like it, pushing the knee into the ground is an abduction moment. Combined with raising the ankle toward the sky, i.e., external rotation is analogous to driving the knees outward in a squat. This is simply a rehab regression to feel the lateral hip muscles contract as most people don’t know what a glute med is or what it feels like. Give it a try and you’ll feel it.
What he said @@RJBurr 👆
@@RJBurr makes sense, thank you 😊
I don’t feel my glute with this at all. Fees like I’m working my inner thigh
Need to roll forward and push your knee down harder into the ground. If you still don’t get it then you have to play with knee higher (toward belt line) and lower (away from belt line)
Isn't this an er strengthening exercises?
The glute medius - among other things - is an external rotator. So, to answer your question, sure. However, the intention of the exercise is to activate & feel the glute med as it’s a great way to do so for people that have trouble accessing it.
@@Reachrehabchiro thanks for the response. With all respect. The medius in flexion isn't it internally rotating when pushing the foot out? So my question wouldn't this me stretching the medius? In no way I am i being disrespectful. I am trying to understand the imbalances in my body and how to fix it.
I gotchu and thanks for the respectful question. Because you’re also ABducting the hip in the “closed chain” (pushing knee to floor, you’re mimicking that same function required for proper stabilizing in a squat pattern (also a closed chain movement). The “knees out” cue when knees cave inward is an attempt to get the person to use the same function we’re “waking up” in this exercise. Remember, the brain thinks in movements, not muscles. This is based off of a development pattern we see babies perform at about 5.5 months old.