Name: Gluteus Medius Reactive Activation: Side Hop Progression
Uploaded: 2023-04-26T01:02:18.000Z
Duration: 3 min 34 s
Description: This video shows a 3 step progression to activate and strengthen the Gluteus Medius. Learn how to properly perform each step to maximize the reactive activation of the Gluteus Medius muscles.

English captions

https://stream.mux.com/rrUNFcKi2dDqEGR9YwuLlEtQgFTiMz6Mz6xYLThEmks.m3u8

This video shows a 3 step progression to activate and strengthen the Gluteus Medius. Learn how to properly perform each step to maximize the reactive activation of the Gluteus Medius muscles.

Introduction to Gluteus Medius Reactive Integration

Progressing from Sidestepping to Lateral Hops

Demonstration of Lateral Hops for Balance

Enhancing Stability: Transverse Plane Hops

Summary of Gluteus Medius Reactive Integration Progressions

Gluteus Medius Reactive Activation: Side Hop Progression

This is Brent, President of B2C Fitness,  and we're talking about gluteus medius reactive integration, or progressions of exercises for gluteus medius reactive integration. We've already done sidestepping, and sidestepping progressions in the previous videos, and now we're going to take it up a notch in the velocity category, by doing lateral hops to single leg balance. Now, the previous videos have talked about why we do reactive integration, I'm assuming at this point you've already done your release, stretching, mobilization, and isolated activation. We've already talked about the overactive synergists for the gluteus medius, which are going to be our quadratus lumborum, so we're going to be watching to make sure there's no lateral flexion of the spine. We've already talked about the TFL and piriformus in the case of side hops to balance. I want to make sure that there's not an excessive forward lean, and the knee doesn't cave. We also talked about the gluteus medius having propensity to get weak in both lower leg dysfunction, as well as lumbo-pelvic hip complex dysfunction. I'm going to have Salvi come out, because we've been working on her lower leg dysfunction so this is a very appropriate exercise for her. Alright, Salvi, so what I'm going to have you do here is, you're going to stand on one leg, good.Now I want you to just take a nice little hop that way, land nice and quiet, and stabilize. Good. Hold, two, three, and then come back. First things first, you want to make sure that people, once they hop sideways, they stabilize first, before they hop back. Now, a couple of things on form, we notice that she has a nice straight spine, and hip, knee, and ankle are in perfect alignment. To increase the activity of Salvi's core stabilization system, I'm going to have her draw in and squeeze her glutes when she lands. Good. Squeeze your glutes. Draw-in. Now you notice Salvi did that little tap down. I would prefer to see somebody tap down and hold, then to start losing their balance and just hop back into place, hop back to the other side rather, we end up with this controlled falling scenario, when people just kind of start hopping back and forth without stabilizing. Now, the gluteus medius fibers don't just do frontal plane stabilization. Some of the fibers that also have a propensity towards weakness, also do external rotation. So to progress this exercise, we can also do a transverse plane hop to stabilization. So I'm going to have Salvi start facing this way, and then you're going to jump and face the camera, good, and stabilize. Hop back. Now, with both these progressions, we can make it a little more difficult by just having Salvi jump a little further, so let's take a bigger jump, there you go. Let me have you land on your heel this time, and jump this way. So when you guys are doing the side hops, land on the toe for the best deceleration that we can get, when you're doing the transverse plane hops it's probably best to go heel to toe, nice soft landing. So there you go, we had sidestepping, then we had sidestepping through multiple planes, now we have our side hops to balance, transverse plane hops to balance, and that is the totality of our gluteus medius reactive integration progression. Thank you!

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Gluteus Medius Reactive Activation Side Hop Progression

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Gluteus Medius Reactive Activation: Side Hop Progression

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