PRI - Glute Max - Supported Sidelying External Rotation

This is a powerful neuromuscular corrective strategy to bring inhibition to overactive and tight hip flexors and the TFL or tensor fascia latae, that small but problematic internal rotator on the front of the hip that causes problems for so many of you.
By bringing inhibition to overactive and tight muscles in the front, we begin to create awareness in the gluteus medius on the side of the hip and more importantly to an under-active gluteus maximus that isn't doing its job.
We see this dysfunction a lot in the performing arts, and in golf.
In dancers, gymnasts, figure skaters the lack of gluteus-maximus awareness and the overcompensation of the anterior hip results in not just tightness, overuse, and pain in the front of the hip, but excessive postural hip internal rotation that inhibits and limits your ability to turn-out.

[@loriwilliamson5738]

This is a miracle movement for me! THANK YOU.

[@DrScottAJones]

Thanks for the comment! Keep in mind I'm not intending to isolate anything, but rather coordinate an entire pattern. Gluteus medius will definitely engage here. The goal is to coordinate a neuromuscular pattern, and the focus is gluteus maximus. If you're not sure you're finding gluteus maximus with this exercise, stick with it. Awareness will come. Many times the mind-body awareness is missing at the beginning of working with this exercise.

[@behindthebuild8016]

What are the deep muscles in the internal hip that are holding the right hip into internal rotation?

[@loriwilliamson5738]

Amazing instruction and explanation. Thank you!

[@johnathanabrams8434]

Why is the towel placed under the right knee? Shouldn't it be placed under the right ankle to increase the fulcrum or intensity on external rotation of the right femur / glute max

[@KristieSmithWeddingHarpist]

I’m feeling a significant tug on the inside of my right knee when I do this. Am I perhaps doing something wrong?

[@behindthebuild8016]

Tight adductors probably need to be released

[@mikes659]

CONFUSING

[@DrScottAJones]

What’s confusing, Mike S?

[@wilfredhass5075]

Maybe a top down picture would help? It's a really helpful exercise. Thanks!

[@user-yd6yg3vz7e]

i feel this exercise is for gl.medius