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