The Best Weight Training Exercises To Fix Lateral Pelvic Tilt (asymmetrical hips)
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- Опубликовано: 5 сен 2024
- Symmetric Strength Training Program: www.conorharri...
Link to mentioned video to assess your lateral pelvic tilt: • The Best Resource On T...
Conor - you need to have a large “R” on your right chest/back so that we can better identify what side you are on, which leg is forward etc. Having that on the pelvis model would be helpful too. Thank you for your content!
I have scoliosis, with one leg slightly shorter than other so my pelvis and hips are all over the place. For years pt gave me exercises for both sides. Only the good ones who take a ton of notes and ask the right questions have given me specific exercises for each side to help strength and balance. Thanks for this!
I don't think there's a problem with working both sides as you can see which side is worse and do extra sets there
This year I begin to training one side at the time in any muscular group and i discovered enormous difference in strength and mobility.
Manual therapy by a skilled PT or LMT might help you too
same deal for myself, plenty of PT stuff for general stuff not much for a double whammy.
If one leg is longer, can lateral pelvic tilt even be fixed? The longer leg will again just push it’s pelvis side up, no?
My other problem is that my longer leg’s foot is more rotated outwards
I have a couple of points of feedback that I believe would take your content to the next level. 1) it would be incredible if you were to highlight what changes you'd expect to see in the body after performing an exercise. For example: "retest X after this and you should feel like your hip internal rotation on side Y is better". 2) I think it would be really useful for you to explicitly state what side to have on the ground, or forward, or elevated etc, so for example say: "this should help do X, so make sure to have your right side forward"
I know that you usually cover those topics in your opening explanation, but I still think those connecting pieces can make a ton of difference.
Hope this helps!
Bro been saving life… crazy is everyone has it and he is only one who is showing how to solve it… i can only see 💸💸💸💸
Insane Same Prescription prescribed by Jacob I used the same bar when I was there haha . Left side split squat , right side bodyweight hinge I think it’s important to get assessed first by you and your team . Made a huge difference. Supination drill has been money so far thank you to you both
Love to hear that!!
Finally….. been waiting for this!
Those who are commenting about this content being helpful, please clearly mention if it is helpul in terms of improving your posture or just imcreasing your knowledge.
Another bullshit video. Anyone who found this helpfull probably thought they can fix their problem with this but this just added to their knowlesge nothing more.
I’m 5 weeks into the symmetrical strength program and it’s amazing. Great work, it’s been awesome to learn from you and your team.
Glad you’ve enjoyed it 😃
Can you tell me more about it and your experiences with it?
It’s 12 weeks, changes every 2 weeks. Progressively get more complex and asymmetrical. I honestly didn’t notice much change weeks 1-4, but I do drills daily. In week 5 and on I felt different. Shoulders, hips, back, and even neck feel better than past 8-10 years while training with intensity.
@@Blaser614 Thanks for taking the time to explain. If I could ask one more question, what problem/problems did you hope the program would help with?
@@conorharrisin Spanish there would be no possibility
If you turn the pelvis model backside to the viewers, so that would be easier to understand the left or right side you have pointed.
Appreciate the feedback. Noted for next time
I cant believe i never thought of that
Finally this really helps my si joint issue that I have at 15☠️
Perfect timing. Thank you for this post! I really apreciate your comprehensive videos. 🙏🏻
Hey Conor,
I appreciate the valuable information and wisdom in your content. As a visual learner, I'd love to see visual topic transitions, connections between ideas, and clear language used to illustrate your points. Since this platform supports both auditory and visual content, it would be great to see your wisdom shine through in both ways!
This is a perfect. Ive been working my way through the self paced program and i think knowing this early would've helped me understand stances better. I finally had it this fifired out after playing around a few weeks ago while finishing up the program (aka rewatching the fundamentals lol)
Conor, I don't know why I have such a hard time understanding your hip videoes. If my right leg keeps getting longer than my left, and my left shoulder is lower than my right, and my left hip is tighter Than my right (sciatica on the left) , which exercises should I be doing? I notice when I squat, my hips are more towards the right as well. Left foot forward lunges with weights on my left side or right side? I'm so confused and in so much pain :(.
Great Great Great I understand this and I'm going to try it!!
I’m lost please help, my right hip higher so Which hand should I hold the weight in and should I only put the leg on the higher side forward?
God Bless you Conor and all pinacle performamce team. Youve helped me so much and so many others. May the Lord Jesus Bless you a lot and save Your soul and heart❤
This is helpful because it helps me understand what my chiropractor is doing, but I'm thinking I need a doctor like you on my team to get me back together. I love the alignments but it's about temporary fixes. I need to know what to do to help my body permanently correct this stuff.
amazing videos!
Another excellent video!
Great video! Makes a lot of sense and very helpful
I have scoliosis and was a D1 hooper. I used to be able to dunk at 5'9. I'm now 39 and I'm having this horrible pain in my groin. Not sure if it's my abductor muscle or something being pinched or from sitting to long editing on the computer but damn its like someone stabbing me when I step or specifically step and pivot/rotate or laterally step. Looking at this video feels like something so simple might help.
What kind of doctor do I talk to this about
Amazing video. I am right side lateralised and tend to only feel my right glute medius during right single leg RDLs. Is there anything I can do to prevent this, please? Thank you
You don’t necessarily want to stop feeling that, but if you want more glute max, this is my go-to:
ruclips.net/video/pPmIKpPJP7c/видео.html
@@conorharris Thank you very much
I personally enjoy your videos
Thanks Conor ❤
Thank you, great video!
Hi Conor,I bought your body restoration course and thinking of buying the weight training corrective course as well, after that if I just do weight training course ,will it be enough or I need to do both?
Man this is exactly my issue. Thank you
Can you make a video on how to assess the hip first before prescribing these exercises, like the hip IR/ER for example
Amazing vid thnx b
I know I've had problems since I was a very very young child. I've had lower right back aches since I was about 12 and my dr said my hips were not aligned. My right leg is almost 2 inches shorter and when I sit down this foot is always further out past my left foot. Said Dr. put his thumbs on my back hips and got me to bend over. Needless to say nothing was done about this ever until about a year ago and I'm 59 now. Oh, lord the back spasms are debilitating and I'm always on the cusp of spasms. The back aches are almost nonstop unless I do dry needling to myself as I started this treatment about a year aga with a special dr. The pain has migrated over my right hip towards the groin. When I can't see her (almost 4 hr drive) I've learned to stab myself. haha. I'm guessing it's my right side that is the forward hip but I'm not too sure. I really want to work on this at home because your the only person who had ever said anything about this. I'm so locked up on my right side my fabulous chiropractor can not even adjust me when I'm really bad and on 'good days' he as to give it a couple of tries. It's funny. I have sat in dr's offices and waved my hand over my pelvic region and said, "Something is wrong here and it's not fibromyalgia" So maybe someone can clarify........it is my right side that is locked up, this leg shorter leg, when I sit this foot is forward compared to my right and when I lay on my back it feels like my right hip is higher. Is it this hip that is going forward?
I had no ìdea the pelvis move independently from side to side... I thought the whole thing was one unit... this make a lot more sense.
I listened to the video few times and I feel it would really help my levoconvex scoliosis with higher right hip, but I am still confused , if I would benefit from the first part exercises or second part exercises. Please help!
So If I have piriformis syndrome with one sided sciatica on my left side, I should be prioritizing internal rotation split squats?
I've also been thinking about this! Perfect timing. Is there anything detrimental if you use weights in both hands if you're asymmetrical? Thanks!
Thanks for the video. The problem I had with it is you started the video mentioning the pelvis / hips can be higher on one side than the other, and there are exercises for this. Then you showed single leg exercises, but never explained which ones to use for which side of the pelvis / hips.
I have an extremely tight Psoas on the right side, locking up my low right back and right hip / flank continuously (all day, every day, never releases). When I use dumbbells, if I am using my left arm exclusively, this causes extreme cramping in my low right back, and I have to stop the exercise and lay on my back to try and release it.
So, which exercises should be done with my right hip higher than my left, and my left shoulder higher than my right?
yea I have diff issues but it is not explained AT ALL what to do for the problems.. I guess I will just try them anyway and see, annoying tho..
amazing video. What about pull ups or push ups?
Thanks for the video. I learnt abit more about my hip issue now. So if I have a higher right hip, I should be doing a bulgarian split squat with right foot forward and weight on my left hand?
Thanks Conor! Where did you get that pelvis? It looks great for learning and teaching. The models I’ve seen are pretty fixed though. Any advice would be appreciated!
3B Scientific!
My left hip is way higher then my right can i do the exercises of your previous videos but just do the exersice on the other side, like you have some Exersices for Left aic right bc pattern would they work for me even tho i'm left sided and great video 🔥
seated leg press is great for pelvis
Hey Conor, I have spent the last 8-9 days doing the exercises you described in this video. Before this, I had more ROM for Straight leg raise in my left leg. Now my right leg is getting more ROM in the straight leg raise. Do I carry on?
This is sooooo confusing.
You keep using external rotation but then showing internal rotation and vice versa??
I have a question when you do a 90/90 hip lift for internal rotation should we feel the psis before we lift up the tailbone? Could that help if someone is struggling to be successful with this exersice?
So if my Right Hip is High n I have Lateral Pelvic Tilt on Right side ☝️can i Hold Weight in Left Hand and do Left leg split squat? 🤢Already been 6 months of Physiotherapy Sessions due to Herniated Disc Prolapse issue but Physiotherapists didn't even notice Lateral Pelvic Tilt n Right high Hip issue n after i researchd n told them didn't give any Specific Exercises 🥵said just Focus on Back Strengthening....
I have fixed my back problems! With a lot of these exercises! I have a muscle imbalance on left my left side! I can only feel my abs on my left side when I hit them! Any tips to get the right side activated? Anyone?
I have a good internal rotation on the right leg and limited internal rotation on the left leg. I have good external rotation on the right leg and limited external rotation on the right. Does that mean I need to do the single leg on my left leg and the weight on my right hand to gain more internal rotation on my left leg? Thank you
Hey connor . Just want your opinion. Neal hallinan with his pri says that we shud always hold the dumbell in the left on on both legs during split leg exercises to promote left oblique ect. But ur saying its ok to go in the right hand?
Good question. I want to know too
I respectfully disagree and would hold it in the right for reasons I mentioned here. You’d still get left internal oblique with a left foot forward right hand load as you’d turn into the left
@@conorharris ok will do . Thanks Connor . Appreciate your reply
Hi Conor! What anatomy models are you using? Thanks
Hey Conor, I'm experiencing pain in my left hip joint and resistance in the front during hip flexion when I squat, unlike my right side which is fine. My left leg also flares out laterally when I lie on my back, while my right side applies more pressure when sitting. Any thoughts on what this might be?
Is there a free version of this program? If all else fails, maybe my wife will buy it for me for Christmas 😅
Would overworked abs on the right side correlate with a higher / internally rotated pelvis on the right?
5:58 to get it right. So in left aic pattern i have to to hold the weigt in my right hand and turn the hip internally. so this is the right positon?
I have one sided SI joint/ pirif pain but have been able to lift heavy again. Its only weird movements like getting out of bed, toes to bar or arching for a bench for example. Struggling to find a solution. Mobility and strengthening havent fixed it for dynamic full rom movements
Hey Conor, loving all your content so ty for this addition. Wondering if it is at all telling if one has a significantly easier time doing a rear leg elevated split squat on one side vs the other (ie if that helps diagnose left vs right AIC)
Hey connor can you talk about insoles to correct posture ?
That is something to discuss with a podiatrist. Please see a professional in person if you can
If my pelvis is higher and forward on the same side, would this exercises work for me? 😢
Soooo....am i supposed to do ALL these variations? Im confused as to which variation to do
My right leg is a little longer than my left leg. My quads you can tell my left has more muscle than my right. Which way would my hips be?
How heavy should you load these split squats?
Can one side glute weakness can cause pelvic tilt?
I do boxing, my left glute got weak, so pelvis is turned towards right.
Hey Conor, thanks for another great video. You mention the "most common" pattern but I'd really appreciate it if you made more content on oblique orientation. Without your expertise I tend to find it extremely challenging to know what exercise selection to go for. In this video for example if I have a pelvis that's oriented to the right, I'm right leaning, but my left hip is higher, how do I adjust my exercise selection accordingly?
Please note that I own symmetric strength but I'm constantly second guessing if I'm doing the correct work or I'm potentially making matters worse.
Go off of the tests, not which hip you subjectively may think is higher or lower or more forward. That will lead to a road of constant frustration. The lateral pelvic tilt video will tell you!
In your case if it is turned right but higher on the left, you’d want to do maybe a right side front foot elevated split squat with weight in right hand
Berapa berat benda yang kita gunakan untuk latihan nya?
Are you still based in Portland? And are you taking new clients?
9:20 What do you think about using a wedge for the front right foot to improve tibial internal rotation and better pronation?
Love it. This is how I would do it:
ruclips.net/video/rApC2uLogc4/видео.html
@@conorharris Awesome thanks man!
I’m kinda not understanding so my left hip is my lower hip for sure but I feel it’s more forward than my right hip . Can explain the pain exercises to me please
Look up my videos on the Left AIC pattern. That’ll tell you
My brother, when I walk, my pelvis swings right and left. What is the reason? I have lower back pain. I am tired of being bullied. I have not left the house for a year. 😢
What if my spine is straight, but my pelvic is tiltet to the right Side?
can you not just say, IF THIS MUSCLE HURTS, it means THIS ... Its confusing and makes absolutley no sense..
My left glute meade and left extensor is tight, WHAT DOES THAT MEAN?? I CANNOT TELL!!??
Crap I couldn’t follow. So… I think I need better IR in my left hip. I have constant 24/7 pain in the left hip and back.
So do my split squats with a weight in the right hand when working the left leg, and weight also in the right hand when working right leg?
Yes
Uhm.... I have a question...
If i did it on both sides wouldn't the weaker side get more worked up and tired or that's not how things work.. . .
Edit:(as i I think the cause might differ from the correction exercises even if it actually corrects it but the exercises might be training other parts on one side of the body.... i think it will naturally correct itself if you did the exercises on both sides as the weaker muscles will improve faster than the stronger ones if we are doing the same intensity idk...)
Correct. Basic anabolic knowledge of muscle. Weaker muscle will catch up with the stronger one if both are targeted individually with the same volume and intensity. Hypertrophy of the muscle will vary tho.
Is this enough to fix rotated pelvis to the right where left hip is higher and right foot arch collapsed?
I will do it every day if it is.
There is rarely one thing that will fix everything. They’re all pieces 🙂 this is a helpful one!
@@conorharris thanks
I think it would be very helpful to keep an "L" and "R" on the screen (maybe top or bottom left/right) so that dumb viewers like me can remember if the pevlic diagram is mirrored/un-mirrored throughout the video!
Thanks for the feedback!
Little memory trick: Up is in down is out
Hi, follow you from Turkey, have a kind of problem. Try to listen you and fix my problem with you but you speak so fast and your videos does not have Turkısh underline so I can hardly understand you 🙈could speak little bit slower. Your making really big job thanks alot 🙏🙏
Silly (but also very much serious) video idea: how to carry your baby without it wreaking havoc on your body 😅
0 views 19 seconds😂 you fell off Conor
RIP in peace :(
@@conorharris Rest in peace in peace :(
The best fitness content on YT right now , hell be at the top soon
@@stayinthepursuit8427 hope so
Why are you hating ...obvious because you wish you can be like him but unfortunately, you are so dumb
Way too many words you need to simplify everything it almost be better to see by picture and less words
The content might be great, but it's not viewer friendly. Too many explanations. I suggest you pretend you have that particular problem and show what to do instead.
Too complicated to understand.
It's actually fairly simple? Although some cliff notes would be helpful to remember it all. Let's see if I can recap it:
1. Your body will want to turn away from any load you hold, and you want to strenghten in the opposite direction to what your body is stuck in
2. the elevation of the front foot makes you hike up the hip on that side, meaning more external rotation. Lifting the back foot means more internal rotation of the front foot.
Putting this all together with the video's examples: if you have a pelvis rotated to the right (right side lower), on the split squat, you'll want to be holding the weight in the right hand for both legs (so you turn a bit more to the left) and always elevating the left leg (to bias your angle accordingly).
(Feel free to correct me if I understood this wrong, tho!)
@@Krokador First off thanks for comments of explanation but I’m have trouble following this as well .
So my left hip is lower. Is saying when doing split squats put my left leg. Back and hold the dumbbell in left hand?
@@7mustang2011 I think it's the opposite. You want to turn away from the lower hip, and into the higher hip, so you would be holding the weight in the right hand and biasing the right leg up.
I do agree that having that particular statement written down clearly in the caption would help with a lot of people's confusion (and help me confirm I understood things right).
I agree.. we already know the problem. I wish there was more footage about the exercises
Would you say that the most common hip issue @connorharris