Name: Gluteus Medius Isolated Activation
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 2 min 24 s
Description: Activate your Gluteus Medius muscles with this quick, targeted exercise. Learn how to properly target, contract, and relax this muscle group. Short, easy to follow instructions.

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https://stream.mux.com/7ZlObWvjV9q4y02Qnpx8HJOX02msKF7vgrWc00Q5AGbH02c.m3u8

Activate your Gluteus Medius muscles with this quick, targeted exercise. Learn how to properly target, contract, and relax this muscle group. Short, easy to follow instructions.

Introduction to Gluteus Medius Activation

Key Exercises for Strengthening Gluteus Medius

Demonstration of the Clam Exercise

Advancing the Clam Exercise Techniques

Progressions for Glute Activation Exercises

Gluteus Medius Isolated Activation

Hi my name is Brent, President of B2C Fitness Integrated Education System, talking about gluteus medius activation. Now your gluteus medius gets weak in lower leg dysfunction, and lumbo pelvic hip complex dysfunction, and we've got two really easy exercises to use, the clam and the side lying leg raise, to increase activation of this muscle. We're going to have Vinnie come out here, he's our personal trainer from Definitions Private Training Gyms, to demonstrate this exercise. This exercise, like all others, is going to start with us lining our five kinetic chain check points. Now, what we've done, is we've had Vinnie lay up against a wall, as you're going to see this is going to reduce any chance that he can cheat. We're going to start with his head on his arm, make sure his shoulders are back, he's drawn-in, glutes are back against the wall and heels are against the wall. We're going to go ahead and use a towel to ensure that his heels don't mark up these white walls. Now, Vinnie is going to go ahead and try to clam shell, this is called a clam, clamshell his knees up as wide as he possibly can. Now, this becomes a great gluteus medius activation exercise, because we have abduction and external rotation of the femur, which inhibits the TFL, and strengthens the gluteus medius, as well as our leg being in this bent position, shortens the biceps femoris and makes it relatively inactive. We can progress this exercise by adding an ankle weight to his knee. Our next set of progressions, we're going to go straight leg. This is where things get really tough. We're going to go ahead and straighten this leg out, have him lock his knee, activating his quad, inhibiting his biceps femoris, as well as pushing against the wall, and externally rotating his foot. So, that's extension of the hip, increasing his glute activity, inhibiting his TFL, and he'll do the same thing. We'll go into abduction, as high as he can without losing his form. We can, once again, progress this exercise by adding ankle weight, first to his knee, and then with time we'll progress it up to his ankle. Thank you.

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Gluteus medius exercises for improving movement dysfunction, posture, knee pain, back pain, and performance. Great clamshell, leg raise & side-stepping variations.

Gluteus Medius Exercises (Activation)

The effects of movement dysfunction (reduced eccentric hip abduction strength, glute medius and maximus weakness, valgus knee, knee bow in, and greater trunk displacement), have on knee pain, knee injury, ACL (ligament) tears, patellofemoral pain syndrome (PFPS), and pathology. The reliability, validity, and application of assessment and intervention on knee bow in and lower extremity dysfunction (feet flatten and feet turn out) on preventing hip, knee, and ankle pain. 

Does Movement Impairment Precede Knee Pain and Injury?

The relationship between the trunk and lower extremity on kinematics and muscle activity of the core, trunk, and lower body. The effects of BMI (body mass index), gluteus medius weakness, asymmetry, trunk motion (displacement), eccentric deceleration of the trunk muscles, frontal plane motion, and hip weakness on lower back pain (LBP), sacroiliac joint (SIJ) pain, knee injury, knee ligament tears (ACL/MCL meniscus), back injury (lumbar pathology), lumbar spine pain, previous injury, performance, and proprioception. The reliability, validity, and application of assessment and intervention for lower extremity, lumbopelvic hip complex, and sacroiliac joint dysfunction.

Gluteus Medius Isolated Activation

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Quadruped Crawl

Hardest Quadruped Progression Ever Challenge

Quick Glute Activation Circuit

Quad Sets and Progressions

VMO Activation Progressions

Gluteus Medius Activation Progressions (Activation Circuit)

Transverse Abdominis (TVA) and Gluteus Maximus Activation and Progressions

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