Top 5 Gluteus Medius Exercises
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- เผยแพร่เมื่อ 28 ส.ค. 2024
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These are the top 5 exercises for the gluteus medius based on EMG activation. Be aware that not only EMG activation should guide you in the selection of an exercise!
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This is not medical advice! The content is intended to be educational only for health professionals and students. If you are a patient, seek care of a health care professional.
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1:24 Side-Lying Abduction
2:02 The Pelvic Drop
2:40 Single Leg Deadlift
3:36 Single Leg Squat
4:05 Side Bridge
Thanks, saves me watching the whole longwinded video.
1) side lying abduction
2) the pelvic drop
3) single leg deadlift
4) single leg squat
5) side bridge (as long as possible)
youre Welcome 👌🏻
Thank you!
thanks sis
Thanks!!
But we dont know adress? 👻
thanks, greetings from colombia
I finally find out my gluteus medius has caused my tight lower back muscles. I've been working on your exercises and noticed improvement. It helps to correct my posture too. Thank you.
Ur welcome!
no one records a timelapse in photos or videos to check the transformation, I guess you didnt either... :-(
Lagarto xxx what transformation u wanna see? Im about to start today
I also had lower right back pain and it would flare up and would be so painful and radiate through other muscles. I just recently figured out the gluteus medius was the cause.
Me too guys let’s get rid of this back pain once and for all
I've been having trouble with matching my gluteus medius growth with my gluteus maximus growth. I tried this today on each leg for about twenty reps and about four sets and My glutes are on fire. I will see how it goes. thank you!!
So howd it end up working for ya??
I want to hear this guy say “get in the chopper!”
Post it in front of the choppa
Comment of the year 😂😂😂😂
“I’ll be back”… 😀😀
so you want him to get his chopper out
You made my morning with this comment😂
1:23 2:00 2:41 3:37 4:05
Thx
Love u
legend
Whoa! I had no idea I was so weak... That side bridge with a leg raised was hard😫 Will definitely use this video to work on this muscle!
Fascia Muscles 🙂
Couldn’t even raise my leg 😂
Ikmhjkjjguvf8tn0.ckg
M.lMotu Patlu aur cartoon
@@ahmedfaruk5058 😐😂
Wow ....Best exercise... just the 1st exercise itself made my glutes strong.... Take a bow ....
🤣
In case someone likes a bit more "action": Some martial arts kicks like the side kick or round kick train the gluteus medius really well, especially if you hold the kicking leg in the end position a bit. Plus you gain flexibility, balance, strength in other muscles etc. etc.
Oh the side lying abduction is amazing! I could actually feel my gluts. Thank you for the great explanation!
These are really good exercises! I have a very good feedback from my patients.
Happy to hear that your patients benefit - great that we can help making your patients better through our video!
Which patients should do these excercises, those with hip pain? Or Lower back pain ? Or both ?
@@Kira-just can be knee pain as well. Thing is, nearly everyone has weak glute medius and should do weekly maintenance.
Thank you so much for explaining each one with right way and wrong way. This is the best video I watched regarding this exercises. Thank you so much. 🙏🙏🙏
Starts at 1:23
We think it's important to consider the limitations of EMG measurement as well, which is why people should better watch it from the beginning.
1 lay on arm, leg rise(1 set of 25)
2, one leg on height other leg drops without bending the opposite leg, (1 set of 15, 10 pounds)
3, bend left leg right leg goes back, flat (1 set of 15)
4, pistol squat (1 set of 40)(10 pnds)
What a voice bruh! Insane baritone!
This is very promising. Hope it'll help my aching hamstrings and glutes (maximus). Thanks
I liked the views from above. They really help you know how to do the exercises correctly.
Man I love your exercise vids!! Please do more videos like this top 5 or exercises for different muscles/injuries etc.
The top 5 are purely based on EMG which is a pretty limited point of view. We know that people love to watch "best exercise for..." Or "top 5" videos but the thing is that it always depends on the patient in front of you.
The hip abductor machine works well too. I dont see alot of men working these muscles and I learned the hard way by patellar knee pain from squatting.
This fixed your squatting pain? I’m dealing with the same thing
Thank you
Thank you so much for making this video !! God bless you all !! 😀😀❤️
Thank you 👍🏻
Really good. No fluff or waffling, just good, evidence based content. THANK YOU
I do clam shells, and increase load by placing a weight plate on the lateral side of the leg.
Man you sound just like a young Arnold Schwarzenegger!
hahaha we get this comment increasingly more frequent, maybe Kai has to do an Arnold Cameo
You should do a Madlipz video of Arnold synchroing him but just talking nonsense...
Abduction = ab-duk’-shun. The first two letters are not pronounced individually, just ab
I think he was doing that to ensure people didn't think he was saying "adduction"
Whoah . The side leg raise is a good burner thank you
Perfect for my rehab! Thank you!
All the best on your rehab journey
Hi during single leg STANDING or pelvic drops, is there benefit in externally rotating the hip and then weight beating? What muscles will that recruit more if we do that. Thanks.
You are a genius
Single leg deadlift is the absolute top for me! Also like to progress it by adding a theraband giving some medial deviation of the knee.
Very good and explained video! Thank you guys!!!
The first exercise with a band is very good!
Great video! Thank you 😊
i don't now how to tank u this was very help full i was exercising my glutes for 4 months and i can't feel my left glut especially my medium left gluteus and because of this my right gluteus is little bit bigger than the left and now am working only the left gluteus till they reach the same size
Very good, thank you! I asked for pt to build my knees and no mention of the Glute Medius was metioned.
Pronunciation tip: it's ad-duction/ab-duction, not A-B-duction/A-D-duction. It's "ab" like in "abdominal" and "add" like in "addition".
it's "abduct-tion" like the word you use for kidnapping someone. Aduct is like "a-duct" like you're talking about heating or air conditioning.
Otherwise, awesome video. I've been having hip issues for months and these are the first exercises I've found that help relive pain.
Appreciatie the thought.
We are well aware of the pronunciation however we emphasize the difference in that way to avoid any confusion
@@Physiotutors I can understand that but the best way to do that in English is to land heavily on the consonant in question, almost over-pronouncing or double-pronouncing it.
aD-ductor
aB-ductor
The way you're saying it here gives the impression that you don't know the proper way to pronounce the words, which hurts your credibility, even when the rest of the information given is accurate.
BTW, that stepper leg-drop exercise is unbelievably effective. My back pain has subsided in less than two days of doing that exercise.
The side lying abduction with ankle weights is incredible.
Mine has been like a softball for a while so I'm going to try these out
Thank you very much
if you have an injured gluteus medius can you still do these exercises to help it get better? I do some of these regularly but still got an injury during a yoga stretch. Not sure if they would make things worse?
How many reps should you do?
Excelente video!! Thanks
Nice and easy! Love the routine, good work!
🙏🏼 thanks
Thanks
Hi, I hope all is well there, I have a question about this video, What do you mean by the free leg and how I can find out the free leg. Thanks for this informative video.
For exercise two: how can we understand that patient cheat by not contracting ipslateral g.medius but contracting contralateral quadratus lumborum? Thanks for video you are doing great job!!
Great question and I remember that we had this question in one of our anatomy exams ages ago!
The thing is that there is no puctum fixum on the contralateral side so the quadratus lumborum cannot pull the pelvis upwards on that side. It would be completely different if the patient was hanging from a bar or standing on the contralateral leg.
thanks for answer ı am so glad that you answer people who curious about PT like me :) ı will also become a PT after 1 year. you taught me much !
Of course Altay, we always answer all comments! Good to hear, good luck with your last year of studying!
I had a feeling side plank would be a good example, you could even add a resistance band with the final suggestion.
If the gluteus medius is very weak is it advisable to train it every day, just vary the intensity, sets/reps or types of exercise?
Progress volume over time. This is frequency x sets x reps x weight. So you could play around with any of those 4 variables to achieve progression.
Thank You@@Physiotutors
Really v.good exercise, I feel. Thanku sir 👍
My right TFL is pretty tight all time, how do I know if the problem comes from the right side of my hips or if it is a problem caused by imbalance in my left side?
Impossible to say. Would recommend you to get in touch with a local physio or our partner yourphysio.online
Hi, you know I did a few of these probs 3* weekly & the pain behind my knee has really improved, not sure if it was the buds & 3*15 of the laying down side kick or what..I didn't even do much. Thanks..will stick to this..been looking for this video
How many times a week should these be done?
@@joanndominic7116 every other day
1 year later, no more back knee pain?
Thanks guys
Please
Top 5 exercises for lower back 💗💗
👍👍👍
Remember that this is only a TOP 5 selection based on EMG results.
We will cetainly take your suggestion into account - although we find it way harder to create a video based on evidence for the best exercises for the lower back. Gonna be more pathology/presentation-specific!
All exercises in which the lower back should stand motionless for some time, isometric exercises. Because the lower back muscles are body stabilizers. The best isometric lower back exercise in my opinion is "bird dog".
Problem with the bird dog is that it often does not load the back enough. We sometimes use them in the early phase then progress to deadlifts p.e.
Also important to not only have patients do exercises in neutral spine position but to add dynamic components
I'm not saying deadlift is not a good exercise, moreover, it's great. I apply it myself and can attest to it from personal experience. But... The problem with deadlifting is the execution of the exercise itself. Countless people have injured their lower back just because they did the exercise incorrectly. There are a few extremely important rules in this exercise. Here are a few, at the moment before lifting the hips must be below your shoulder level, your back should be straight, chest extended forward, body tightened, the first part of lifting the load to your knees DO NOT WORK lower back, that part of the movement is done by the hamstrings (that is, push off your feet from the ground, as if you want to push the ground away from it) only when the weight reaches knee level then the hips engage and with them the lower back and then complete the movement by straightening it completely with the protruding chest and squeez gluteus. This is a very simple, safe and effective exercise and it is a real shame that because of human ignorance and probably not enough desire to learn how to perform properly, there are so many injuries when performing and then people avoid it.
Thanks!
Bro, thanks much, also may be you need to fix your posture a bit and I see your left shoulder is elevated a bit and uneven when you stand up
Hello. Great Video . Auch wenn ich Euch nerve . Can I do the exercises for my Trochanterica tendinitis? Greetings, Thomas
Excellent video. Are you guys the best.
Happy you like it - thanks a lot for the compliment!
The audio says [1:30] "with the heel as the highest point", but the model clearly rotates his leg laterally to elevate the toe. Am I missing something here?
Thank you for this vedio
Best Exercises ❤️
Many thanks!!
Gotcha 👍🏼
Does Side hip abduction work if its help done by others? I mean the muscle will be strengthen if its moved by others because I can't do on my own.
Thanks for the video. I have a pelvic floor problem (certain overly tight PF muscles) which i think may be due to doing too many max glut exercises like body weight squats and neglecting the Medius and Min gluts. Can such an imbalance cause a pelvic floor dysfunction?
how it going now
Thanks Dude! We definitely owe you a beer!!
thanks
Ur welcome, thanks for subscribing!
Are there any exercises which isolate the Gluteus Medius in a way that exclude the gluteus minimus (like maybe abducting at a slight angle which activates one muscle more than the other)? Or is it basically impossible to separate these two muscles functionally?
Thnkzzz sir for such videoes
Ur welcome and thanks for subscribing to our channel!
When I started doing these exercises my pain increased. It makes sense to me that it would aggravate the muscle before it gets better. Am I on the right track? :)
Same. I think it is normal
Yes, the hip will get a little more sore. But stop if it gets too painful. There is absolutely no gain with pain. Rest for a couple of days and then repeat the exercise but with maybe fewer reps & smaller lifts. Good luck.
I really like your videos. Can you recommend some exercises for flat feet (pronation)?
We have a video on that
It’s one of the last in the playlist. On tibialis posterior training
Physiotutors posterior tibialus
i think it would be good if you indicated which side you are working?
these are amazing
@Physiotutors
First and foremost, Great Video! I don't have knock knees: If I put my knees/feet together while i am standing my legs are perfectly straight and touch each other. But while im walking I have a tendency that my knees cave inwards. Is the Gluteus Medius the key to addressing this problem ?
Best regards
Could be a good starting point
Hi, may I know how to stretch this muscle after the training?
Ties is amizing
Thanks Amjd
Hi! thanks a lot for sharing this information. Will this exercises help me in active middle split stretching ? thank you!
No it wont
Great video , i`have question , when doing all this exercise my glutes want fire properly , hamstrings and back muscles but never glutes , I realize there are inhibited by something! Also is for Glute medius! Any sugestion or advice please , thx in advance!
How do you measure "not firing"?
The literature does not support the theory that muscles dont' fire. What we can imagine is that you might be compensating with other muscles as your glutes are weak.
Focus on good form - the are active, even if it doesn't feel that way.
@@Physiotutors this debate comes up more than once. "Not firing" merely means a *relative* under-activation or under-recruitment, as noted by the likes of Dr. Stuart McGill. I don't think anyone truly means they "don't fire"; but his studies for example have shown reduced EMG activity in some persons (usually with pain) for some movements where a certain amount of activity would otherwise be expected. That's often why we we end up needing these kinds of "corrective exercises" in the first place.
Good video. As you tho EMG activity alone isn't "all".
Do you recommend these for a high grade tear rehab of the minimus?
If I have the pain in right side , shall I rise the painful leg or the other one ? Or one time for each ?
terminator? A-B-duction A-KNEE-HILATION
Yeah, hear that a lot!
Can you also teach us quick exercises for gluteus minimus
Can u tell me if any patient keeps his thigh in external rotation in supine...wht it suggests??
Tell me the 5 best exercise to taraget gluteous medius in lgmd patients
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 can use resistance bands, do a side plank with leg lift variation that is usually very hard for athletes as well. Crab walks, fire hydrants. enough options
Hey, thanks for this! After some research I've come to the conclusion that I have a bilateral weakness in the hip abductor muscles which results in a gait that is somewhat similar to that of a woman's gait (i.e., sideways hip sway, I'm a man, so I need to fix this), I also leanred that this also has secondary affects on my knees so I really need to fix this. Will doing these excersies fix my condition?
Yes, sounds like it. We'd advise to work together with a local physio to receive an individualized program.
Hi there, i know this is an old video but i am someone that suffers badly from IT Band Friction Syndrome, just a 3km run can put me out of exercise for three weeks unable to walk properly, i was recommended these excersies but was wondering how long it would take to improve my state using these. if i did this all daily.
The best option is surely to see a local physio who can guide you through the process.
What we can tell you from afar is to reduce activities that provoke pain for now, so there is absolutely no provocation during activities of daily living. At the same time perform these exercises 4-7 times per week.
Then, gradually ease back into running - starting with 500m and low speed and then gradually build up the distance and/or speed in the following weeks.
You can expect up to 6 months of recovery.
Question, in the single leg squat can i do the pistol squat or does it not have the same effect? Is it better what you did with the steps or is pistol squat is the same effect on the glute med?? Please answer....!!!
so when this has trigger points does it mean its weak?? i only have trigger points in my left leg and comes mostly from sitting in the car. any suggestions on how to improve posture in the car to improve this?
Are this exercises good for the uneven pelvic syndrome?
I hv extreme pain in Gluteus medius and exercises are not working much and increasing pain , is there any other way to reduce pain?.
Thnx for the great vids!
Just a question for the pelvic drop. If my Right leg is the affected/weaker leg, should it be on te step, yes or no?
I would say NO (Left leg on step if I want to strengthen the Right leg) but litterature that I found is contradictory!
You are strengthening the glute medius of the leg on the stepper.
Just try and see for yourself which side you will get more tired of, by that you will know what muscle is working during exercise.
Really, really watch for hip stabilization in this 3rd exercise. In Yoga, this is really close to warrior 3 and rotating my hips is how I have strained my TFL - It’s really, really easy to do and I didn’t notice it until it’s was too late. Generally, now if I can get my gluts firing right, I am ok. If you have a yoga person, tell them it’s the difference between a shaking hard warrior 3 that’s mostly core and shake and a rock solid warrior 3 that you feel like you could hold for an hour. If they don’t feel that’s it’s the hip rotation - as I have oh so painfully learned.
How long does is take to, see improvements?
Can you please clarify, for the pelvic drop, should you move your hip up and down vertically or horizontally side to side? Both allow me to reach the floor with a straight leg but not sure which is better more glute medius.
Up and down vertically
@@Physiotutors Thanks for replying. After 3 days of doing this, my tight hip has finally 'unlocked'. I never came across this particular exercise for glute medius, so I'm very grateful. Thank you!
Are these exercises okay to do while still having pain? Will they help? Went on a 3 hour hike with a heavy uneven backpack and experienced the worst pain I have ever felt in the gluteus medius. After 3 days of intense pain ended up in the ER so am on high doses of pain and anti inflammatory meds. I'm sure the pain pills are masking the pain but just wondering if these exercises would hinder or help at this point? Thank you.
We recommend you get a proper assessment if your pain is not going down.
On most exercises I always try to focus on the concentric, isometric, and eccentric aspects of the exercise for muscle health and conditioning as well as tendon and ligament health. Do you think this is a good strategy for overall muscular skeletal health ?
No
How many time
So which is the problem
Leg?
Does this help with knock knee?
Can these exercises be done before a hip workout?
They are a hip workout
Impressive form.
Thx, Would be bad if we couldn't do the exercises we promoted ourselves!;)
횟수와 세트수는 얼마나해야하는지요?
3-5 sets, as many reps as possible. If you can do more than 15-20 with good form, you can think about additional resistance.