Stop Doing Glute Med Exercises That Don't Make Sense! (do this instead)
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
- Beginner Body Restoration Program: www.conorharris.com/beginner-...
0:00 Why Mini-Band Lateral Walks Don't Make Sense
2:42 A Better Exercise To Target The Glute Med
thigh spasms and cramps when walking after having hip replaced 7 years ago....since then been to so many doctors and surgeons, and been offered many other extra surgeries, spine fusion, si joint fusion, a plate in my thigh, replace left hip.re-replace right hip....a paper towel in my shoe and your it band videos including the glute med exercises in this video damn near got me fixed. thank you so much. ive learned so much from you, when everyone else has pills and surgeries. thank you
What’s the paper towel one. Is it for the arch? I have a arch that over pronates. So glad I saw your comment and thankful you are better after 7 years.
I love that band walking GM thing. It's golden for me. I will try also yours. Thanks.
Thank you Conor. I’ve taken your courses and watched all your videos and you’re still getting better at explaining your content. It starting to click more and more for me.
Was doing those sideways walking per recommendation from some physiotherapeut just a few days ago, and it struck me how much I tended to walk on my outside edges of my foot. Thanks for clarifying this stuff, will find a way to try these ones instead!
I agree that sideways walks alone won't get you great glutes, but bands can be very helpful if you sequence multiple movements that hit the glute med plus surrounding muscles. I have classes forward and backward walk from squat position awhile and then add a couple of sideways walks, then walk some more and do some squats and knee-outs, walk some more and walk some circles, walk some more and do some kickbacks. Maybe finish off with a squat hold keeping full resistance on the band. Don't toss away your band, friends, though you may have to level up to bands with more resistance.
This makes total sense. Thank you for this concise, easy-to-understand video. My question is this: Can this be achieved by another means with dumbells at home?
I really appreciate the way you explain the biomechanics involved in these movements, it makes it so much easier to understand.
I have hypermobile joints and I've been trying to work on hip stability for a while now and I couldn't figure out why nothing was working. Eventually I took up rucking, which has helped a lot but I didn't actually understand why until now. I'll definitely try these exercises too, thank you for what you do :)
This is golden! Thank you!
It's good to do the band walk to help a atrophy muscle in glute area like perifurmis or glute major or glutes minor.
You, the legend! So good!
😢 I've been doing this crab walk for rehab... I'd also been doing a side lying med exercise also prescribed which I think may align better with your guide for second exercise as lifting upper leg is back and slightly turned in.
Thanks I'm going to swap out and see how it feels. My problem is strongly dominant internal hip rotation.
Good video. I have suffered medial knee pain for years. I have weak internal hip rotators and problems walking down steps at my work. I'm 31. My Right knee cap wants to track laterally from overuse of heavy bands and compensation patterns from a motorcycle accident. This makes sense to me now
Yeah... sounds like you've just been training inappropriately for some time. I suggest you hire a good atg trainer and rebalance your musculature before you break something.
Recall that Connor’s training comes from Postural Restoration Institute. You can find a physical therapist local to you who also studied with PRI. Especially given your previous injury, seeking professional assessment is a good idea.
I use the wrap bands for lying clam shells and bridging, but that’s about it.
I despise when an exercise is shown poorly and then proclaimed to be a stupid exercise 🤦♂️. Bring those hips into internal rotation and hinge then abduct and you’ll feel the glute medius. You will address one sided imbalance as well like you show because most people will feel the difference when they go left vs right. Nothing wrong with your example either but both require good technique for results.
Brilliant!! I'm home AND the lights are on. Succinct descriptive useful my new favorite video from Pinnacle Performance with many thanks
Is this different than using the foam roller for a similar exercise? Or just a variation to access the movement?
Thank you! İ want to ask you about lower-inner glute , how we can work this area. İ can't find a good info about these area. Thank you 🙏
Let me start doing banded Bulgarians then ❤❤❤ thank you 😊
Is there a modification to do this without the band?
This is great if you're feet aee not pointes out and both hips are in external rotation ....
Is it correct to assume in a typical left AIC pattern I would want to bias more internal rotation on my left side and more external rotation on my right side?
How's the second exercise specific? You said that the glute med works in external rotation and a bit of abduction when walking, but the leg is in extension. This is different from working the front leg on a lunge, even with the resistance band in the way you used it
The pelvis turning away from that side & the foot contacts create the external rotation
@@conorharris but what about the hip extension? If you're trying to be really specific, isn't that important?
I'm not trying to be an ass 😅, I'm genuinely curious as to how do you decide what's relevant or not when making those exercises
Isn’t the banded crab walk intended to strengthen muscles supporting the knee ?
The glute medius supports the knee :)
Naudi Aguilar has got a lot of people using similar techniques
Which pants are those?
Thank you for another great video, I'm going to push my wife to consider your courses with me as a new evening activity.
One other suggestion, totally serious: we have a big black Lab with hip dysplasia and can't afford the $20k and six months of agony for him to replace both hips. We went to a doggie physio and it was ...not impressive. If you want to challenge yourself, I'd love a better option to keep hips quality of life up as long as possible. The current advice is "take him swimming as much as he'll tolerate."
How is the first exercise at 3:00 targetting the glute medius? Isn't that targetting the muscles on the inner leg to prevent the leg being pulled outwards?
You’re correct that it works the hip adductor on the left leg. But it also works the fibers in the glute medius that resist external rotation (and drive internal rotation). Recall the glute medius is primarily for internal/external rotation
Go to 0:55 and see the 2 different orientations of fibers. Yes, the inner leg muscle is working, but it's working in conjunction with the front fibers on the glute med
So basically a split squat with a band around the knee?
bingo
Finally human-like exercises
Banded side steps gave me IT band syndrome
Gave me tendonitis
Too bad u did this video .. cause the 5-10 people I see doing this always brings a smile 2my face ..🙃
I made my bunkie in prison do those exercises.
No one has that band.
I do, two in fact, it's just a tubular resistance band. Just use any band of appropriate strength?
So do I. You can get them anywhere really for quite cheap.
Or a sturdy place to attach it?
Alot of super scientific bs...squat... deadlift....and yea you can move your toes how it feels...gave you 6 years education backed by decades of actual results follow him or follow people actually grow their legs an glutes from trial and error
Would this be better performed barefoot?
But how can i increase weight with this exercise? Holding barbell or using weighted ball? 🙏🏼🤍