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Gluteus Medius Reactive Activation: Side Hop Progression

Gluteus Medius Reactive Activation: Side Hop Progression is a total body exercise designed to target the gluteus medius muscle while also activating the surrounding musculature of the hip, leg, and core. Through a progression of side hops, this exercise aims to improve balance, stability, and coordination while simultaneously strengthening the muscular system involved in side-to-side movement. With the additional benefit of strengthening the stabilizing muscles in the foot and ankle, this exercise can

Transcript

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