Evidence-Based Gluteus Medius Strengthening [Part 2] | Advanced Exercises

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[1] EVIDENCE
Article | AN EXAMINATION OF THE GLUTEAL MUSCLE ACTIVITY ASSOCIATED WITH DYNAMIC HIP ABDUCTION AND HIP EXTERNAL ROTATION EXERCISE: A SYSTEMATIC REVIEW
Authors | Paul Macadam, BSc; John Cronin, PhD; Bret Contreras, MA
[2] EQUIPMENT
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[@NappyZoeRebel]

Great video. Thank you!!!

[@rephann]

Excellent content! I'm a yoga teacher and love bringing research and scientific info into my teaching.

[@CatalystUniversity]

Thanks!

[@tamenator]

9:44 maybe think about lining up supporting arm vertical rather than at an angle here. Maybe why you can’t hold the side plank very long-connection at shoulder girdle.

[@feliciabarnwell4129]

Awesome videos thank you for this series on the gluteus medius

[@CatalystUniversity]

Thanks!

[@PikesCore24]

My problem with the cross behind lunge (curtys lunge) is that you are leaning forward with your trunk. When I see people at the gym do this stuff, they usually also look down at the floor. Maybe it is my ballet background, but I like to be standing up straight. So, I do lateral step ups with a load on the free side, and if I'm ambitious I do hip hikes, again with a load on the free side. I see these exercises not highly rated on your plot. I guess nothing is perfect.

[@CatalystUniversity]

For any single-leg or staggered weight bearing exercise, a hinge forward at the hips (leaning forward) activates more glutes, whereas upright stance takes glutes away to some degree in favor of quadriceps. How you choose to perform the exercise depends entirely on what your goals are for the exercise.
As for hip hikes (AKA pelvic drops) - not a bad exercise, but they were scored lower on the systematic review than any of the others.