Top 5 Exercises for Gluteus Medius & Minimus (New Research!)

Рет қаралды 883,060

Күн бұрын

Gluteus medius and minimus are important abductors and stabilizers of the hip joint and are implicated in several clinical conditions including low back pain, patellofemoral pain, IT band syndrome, hip impingement, gluteal tendinopathy and ACL tears.
Here are 5 great exercises for strengthening both of these muscles, which could be used as a part of a prehab program or with someone who is suffering from one of the clinical conditions mentioned above.
The exercises are demonstrated according to how much they activated gluteus medius and minimus via EMG (electromyography).
1. Lateral Step-Up
2. Hip Hitch
3. Standing Abduction
4. Single-Leg Bridge
5. Sidelying Abduction + Internal Rot.
I would aim to complete these 2-3 times per week and perform 3 sets of 10-15 reps.
Reference: Moore, D et al. A SYSTEMATIC REVIEW AND META-ANALYSIS OF COMMON THERAPEUTIC EXERCISES THAT GENERATE HIGHEST MUSCLE ACTIVITY IN THE GLUTEUS MEDIUS AND GLUTEUS MINIMUS SEGMENTS. Int J Sports Phys Ther. 2020.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including programs for several hip and low back conditions (gluteal tendinopathy, hip arthritis, low back pain, sciatica, SI joint pain, disc herniations, and many more). Click the link below to learn more and order a copy! a.co/d/1q3BjgP

Пікірлер: 899

@RehabScience Ай бұрын

My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including programs for several hip and low back conditions (gluteal tendinopathy, hip arthritis, low back pain, sciatica, SI joint pain, disc herniations, and many more). Click the link below to learn more. a.co/d/1q3BjgP

@amandalilley6098 Жыл бұрын

So many dumb PTs over a period of 20 years couldn't figure out what was causing my hip pain. This fixed it in a week. Where have you been all my life?

@RehabScience Жыл бұрын

I’m sorry you had to go so long before learning these exercises, but glad they were helpful to you now!

@debbiec6216 2 ай бұрын

@@RehabScience I wished you had it where we can copy these exercises just for references. Where it's printable and then I can copy it . Thank you , I am going to give my family and friends your website address, so they can watch your videos.

@RehabScience 2 ай бұрын

@@debbiec6216 My book has programs for the 50 most common orthopedic issues and each program has pictures of me doing the exercises and guides you through three phases of rehab. Each body region has its own chapter. My book would probably be just the thing you are wishing for. Here is an Amazon link, if you want to check it out. a.co/d/20o5vdS

@bartsmet9441 2 жыл бұрын

Dear sir, I've been suffering from my right hip for months. I went to see a fysioterapist, an osteopath, an orthopedic, etc... I did exercises which I found in books and on KZfaq, Instagram... Yesterday I came across your video and I did all five exercises. I still can't believe it but the pain is gone. Completely and entirely gone ! I slept on my right side last night without feeling any pain. I am so very grateful for your help and insight in the human body. I can't thank you enough for making this video !

@RehabScience 2 жыл бұрын

That is so great to hear!!

@turkicsayajin2274 2 жыл бұрын

of course ! They want you to come back ! So they can make more money, never heal a patient too fast you are loosing money ! I’m really happy you got pain relief

@trishareichenberg5093 Жыл бұрын

I agree with you. You find better exercises on the KZfaq then PT. I was in PT for 4 months. Never fixed my rotor cuffs. Both torn... Went to a trainer in July and now my rotor cuffs and my pastor are way better. We're now working on the atrophy arsh Stick with it everyday my friend if you can 2 3 times to get your bottom strengthened

@ashakadaba5812 Жыл бұрын

Woww good

@Hugo97HD Жыл бұрын

Brother, keep it up! Nowadays, many people suffer of pain on their shoulders, knees, hips, etc because of muscle imbalances. When the right muscles are not working in harmony then other body structures that are not supposed to do that work have to assist. Stuff like this if untreated and if the person keeps on abusing their body will just worsen things till it it so bad that you'll need surgery. If you have pain on your hips or shoulders look into increasing your mobility and strengthen the new ranges of motion, don't just stretch!!

@tinaahl4597 4 ай бұрын

I have a low back, knee injury, with arthritis in my right hip. This excercise wasn't easy, but felt great. I feel like my right hip opened up considerably. What a nice feeling. Thank you.

@RehabScience 4 ай бұрын

So glad to hear the exercises helped you!

@morethananattempt2634 Жыл бұрын

That last exercise. Holy shit. Used muscles I've never used before. Man. I tried everything to hit that chain. This was the end of a very long quest. Thank you, thank you, thank you.

@RehabScience Жыл бұрын

That last one is one of the best for hitting those muscles. Glad you found the video to be helpful!

@dianneshuford2861 3 жыл бұрын

Thank you for clearly explaining with important details and demonstrations.

@RehabScience 3 жыл бұрын

You are welcome!

@GenkiSugiru Ай бұрын

Excellent, efficient, effective set of glute exercises, explained clearly and succinctly. Thank you!

@RehabScience Ай бұрын

Thank you! Glad my video was helpful!

@josefinesoderqvist125 3 жыл бұрын

This video was so helpful and easy to understand! Thank you very much!

@RehabScience 3 жыл бұрын

So glad it was helpful!

@fisherohvf-men623 Жыл бұрын

Oh man, I did the last exercise shown for 3 sets of 10 with a short pause at the top and my lower back pain was instantly relieved. Suffered with this pain for several months now , thanks for this video,I’ll be doing these every day now

@RehabScience Жыл бұрын

So glad to hear the exercises were helpful. These types of gluteal exercises often help with low back pain.

@briankurz6539 6 ай бұрын

That last sidelaying abductor with rotate toe is new and highly effective even after two sets today pain has gone.Thanks a mill.

@gchasersonthofer9000 Жыл бұрын

I really appreciate receiving functional exercise information from a physical therapist. Especially concerning oftentimes overlooked muscles that can contribute to our daily activities.

@RehabScience Жыл бұрын

So glad the information was helpful to you! Thanks for leaving a comment!

@michelekanefsky7511 11 ай бұрын

Thank you! As an equestrian these exercises are exactly what I was looking for to help me with proper biomechanics of riding!

@RehabScience 11 ай бұрын

I’m glad the video was helpful!

@chrisb7087 6 ай бұрын

I have vestibular issues which affect my balance. Have been doing these daily for 2 weeks and already feel the difference during my hikes. Will do these for the rest of my life. Thank you!!!

@barbarabeinbrink5807 2 жыл бұрын

Thank you for this video. It's exactly what I've been looking for in hopes of strengthening this area.

@RehabScience 2 жыл бұрын

Glad it was helpful!

@heidinapflin4091 2 жыл бұрын

Really clear demonstration - thanks so much!!

@RehabScience 2 жыл бұрын

You're welcome!

@1DLECHiLD 3 ай бұрын

This is just what I needed. I tore a calf muscle skiing, and a runner friend recovered from same injury recommended glutes and I found this. Great advice, delivered so clearly to be able to follow - and I love your manner too. Thank you

@RehabScience 3 ай бұрын

I am glad the video was helpful! Best wishes with your rehab!

@whiteshadow9601 6 ай бұрын

Thank you so much! Looking for a video like this

@sarapopovic2815 2 жыл бұрын

Thank you so much! I'm blown away! I've been struggling with left knee hyper extension due to my second stroke and it's been getting only worse and I am so happy that I found these easy yet effective exercises that even I can do! Thank you very much! 👏🏻💪🏻 I immediately subscribed!

@RehabScience 2 жыл бұрын

I am so glad the video was helpful to you! Building strength in your glutes can definitely help control your joints farther down the kinetic chain, so I hope you find that to be true.

@gravelslinger9331 Жыл бұрын

Thank You Sooooooo Much! I Reeeeea)y Need these strengthening exercises!!!!

@discojd1 2 жыл бұрын

Thank you for your very informative video! I’m currently in PT for this & I feel like I’m getting more rehab from your videos! Thanks again, I have subscribed to continue to learn!

@RehabScience 2 жыл бұрын

No problem! I am so glad to hear the video was helpful!

@triciajensen9679 Жыл бұрын

Very detailed & instructional information-thank you!

@RehabScience Жыл бұрын

Glad the video was helpful!

@independantfundament 2 ай бұрын

I just discovered your channel and I am grateful for all these exercise! Thank you for what you do!

@RehabScience 2 ай бұрын

You’re welcome! Happy to help!

@mcout6672 Жыл бұрын

Looking forward to help from these. Really appreciate how clear and concise your teaching is. Appreciate the info about the studies done on muscle recruitment also. Thank you!!!

@RehabScience Жыл бұрын

So glad to hear the video was easy to understand and useful!

@nakulpathak54 Жыл бұрын

This is incredibly useful content!

@RehabScience Жыл бұрын

Glad you thought so!

@L_niel_1003 Жыл бұрын

These exercises have helped me reduce pain significantly during my marathon training. I repeat them regularly. Thank you!

@RehabScience Жыл бұрын

That’s awesome to hear!

@sb9769 Жыл бұрын

This is extremely appreciated, and so helpful to me. Thanks so much.

@RehabScience Жыл бұрын

Glad it was helpful!

@notimeforthebullsh Жыл бұрын

Thank you. I need these

@RehabScience Жыл бұрын

No problem. I hope they are helpful to you!

@rkatrails Жыл бұрын

Perfect! Just what I was looking for!

@RehabScience Жыл бұрын

Awesome!

@kathleen2020 Жыл бұрын

Great job! You are a great instructor. I’m on my 5th PT plan so I am now an expert on being a PT patient. What makes PT successful is having the patient know which muscles they should be engaging😊. You did a great job explaining this.

@RehabScience Жыл бұрын

So glad the video was helpful!

@P.S.333 Жыл бұрын

Thank you so much for these good exercises! I love them. God bless you!

@RehabScience Жыл бұрын

You’re so welcome! I am glad the video was helpful to you!

@lokey7210 Жыл бұрын

Thanks so much. I had a rough hip Replacement which left me weak and this series of movements has it feeling much stronger after 2 weeks

@RehabScience Жыл бұрын

That’s so great to hear! So glad the video was helpful to you!

@cherylannebarillartist7453 Жыл бұрын

It took me eons to find these, they made a HUGE difference in my finally avoiding lower back and knee pain!!!!!!!!!!!!!

@RehabScience Жыл бұрын

That’s so great to hear! These exercises are so helpful for a many hip and low back pain issues.

@curtislund8322 Жыл бұрын

I've started your exercises this weekend, bless you for your video! I hope someday the pain will fade away in time.

@RehabScience Жыл бұрын

I hope the exercises offer you some relief!

@margoros7842 2 жыл бұрын

Wonderful explanations and demos!!! Clear and concise. Will be following you 👍🏻👌🏻

@RehabScience 2 жыл бұрын

Thanks so much for following! I am glad the video was helpful to you!

@kevinmorrin8731 Жыл бұрын

An excellent video. Easy to understand and easily doable

@RehabScience Жыл бұрын

Thank you. Glad the video was helpful.

@norman-gregory 5 ай бұрын

Some very helpful exercises to use everyday and learn about our bodies. Thanks. Kindness.

@KTB77777 Жыл бұрын

Wow, you are such a great teacher! I have been suffering for two years with weird plantar fasciitis issues. I read somewhere that the gluteus medius sometimes being the cause for feet issues. I did all of your exercises which were fabulously explained and shown, and I can’t tell you how much I appreciate your wisdom. Thank you, thank you thank you! And a bonus, you look like one of my amazing cousins!

@RehabScience Жыл бұрын

Thanks for the comment! I’m so glad you found the video and exercises to be helpful!

@traciglasgow1878 Жыл бұрын

You’re a blessing. I’m 77, fit and healthy. Since playing pickleball my right hip started bothering me. The exercises are great- I added all of them to my training. Simple with very little equipment. Your the best-thank you and I thank God for your wisdom🙏🏻❤️

@reneeanderson-xc9eg Ай бұрын

Danke für die guten Erklärungen ❤❤❤❤

@RehabScience Ай бұрын

You’re welcome!

@Kbosler123 Жыл бұрын

Thank you so much for this video! These are really great exercises and explained well!

@RehabScience Жыл бұрын

Thank you for the feedback!

@lavalova1 3 жыл бұрын

Honestly, I haven’t come across anyone like you on the Internet! Thank you very much!

@RehabScience 3 жыл бұрын

Thank you! So glad my content has been helpful to you!

@MultiMaggie3 Жыл бұрын

Finally you have shown me exercises to help the pain I've had for the last year in my gluteus medius. I have been to PT and a chiropractor that have not been very helpful. Many thanks! ml

@RehabScience Жыл бұрын

So glad the video was helpful to you!

@seaxviking9545 Жыл бұрын

Thank you so much for this great video, sir! Hip and glute training are so underrated imo. Its easy to understand how to do the exersices, love that you are taking your time to explain why they are so important too, just superb work! I have been doing clamshell to target gluteus medius, but Im definitely going to add some of the exersices to my kit 🫡 Thanks again, man!

@RehabScience Жыл бұрын

Thank you for the kind comment! I'm so glad my video was helpful to you!

@avishekdipps6387 Жыл бұрын

Sir, m from India after my acl surgery I can run,sprints ....... Every thing but d thing no due some weakness I thing in my operate leg to pelvic I have little pronation dat can i see........ How I will fix that please 🙏 have some knowledge

@DavidJohnson-qs9mk Жыл бұрын

Very nice! Just what I needed. Thanks.

@RehabScience Жыл бұрын

Glad the video was helpful!

@anjaligokhale4494 Жыл бұрын

Great explanation

@RehabScience Жыл бұрын

Thank you!

@meinhendl Жыл бұрын

fantastic ! thank you very much !

@RehabScience Жыл бұрын

You’re welcome!

@nextup123 3 жыл бұрын

Thanks a lot , I’ll be trying all 5.

@RehabScience 3 жыл бұрын

Glad the video was helpful!

@abhishektodmal1914 Жыл бұрын

Definitely gonna give these a go! Thank you so much :) Wish you all the very best!

@RehabScience Жыл бұрын

Thank you! I hope the exercise are helpful to you!

@carloslopez9766 Жыл бұрын

An excellent video!! Thank you!!

@RehabScience Жыл бұрын

Thank you! Glad you liked it!

@romeoluvsjuliet Жыл бұрын

Great video! My lower back pain was due to weak gluteus medius! Wow! Thanks! Excellent information and exercises!

@RehabScience Жыл бұрын

You’re welcome! So glad to hear the video was helpful!

@aaronflanagan2854 2 жыл бұрын

Great video Tom!

@RehabScience 2 жыл бұрын

Hey buddy! Thank you! How are you?

@elyabella100 Жыл бұрын

Such a informative video!! Thank you so much !

@RehabScience Жыл бұрын

You’re welcome! Glad it was helpful!

@jaderanderson 2 жыл бұрын

Well detailed with good info, thanks.

@RehabScience 2 жыл бұрын

Thank you!

@debra.a8741 Жыл бұрын

wow, this is amazing! Exactly what I need, thanks so much!!

@RehabScience Жыл бұрын

Glad it was helpful!

@paulcassidy3146 Жыл бұрын

thanks mate , worked a treat

@iris1559 Жыл бұрын

Thank U for the exercises taught. I had been suffering burning pain on my outer thigh and searching for relief. Will be doing these top 5 hoping it could ease and normalise my leg back.

@Melodie007 3 жыл бұрын

Thank you. I learned a lot. Well done

@RehabScience 3 жыл бұрын

Glad to hear the video was useful!

@annerutherdale9647 2 жыл бұрын

So well done, Thank you

@RehabScience 2 жыл бұрын

Thank you 🙏

@gabriellewalton5371 Жыл бұрын

😩✨ this grew my butt in places it was flat. I couldn't find any other vids targeting these muscles at all thanks so much. ❤❤

@RehabScience Жыл бұрын

Good muscles to target for building up the side of one’s butt too! Glad the video was helpful to you!

@moneybags183 Жыл бұрын

Nice video man. Thanks for the help.

@RehabScience Жыл бұрын

No problem! Glad it was helpful.

@v.ra. Жыл бұрын

Excellent video

@RehabScience Жыл бұрын

Thank you!

@williamannis5553 2 жыл бұрын

Outstanding! Thank you!

@RehabScience 2 жыл бұрын

You’re welcome!

@Luizachka555 2 жыл бұрын

Very helpful, thank you very much for this video

@RehabScience 2 жыл бұрын

Glad it was helpful!

@sgtbetter 2 жыл бұрын

Thank you so much for creating this video :)

@RehabScience 2 жыл бұрын

Sure thing! Glad it was helpful!

@Sarah-JaneWalsh-jm5hk Ай бұрын

Thanks so much for posting this; really helpful and you explain each step really clearly and concisely.

@RehabScience Ай бұрын

Glad it was helpful!

@nouredineelfounini1323 Жыл бұрын

Bravo. Thanks so much

@RehabScience Жыл бұрын

No problem!

@devonlloyd8778 3 жыл бұрын

Excellent, thank you.

@RehabScience 3 жыл бұрын

Glad you enjoyed it!

@BeeSaucySkateboarding 2 жыл бұрын

Thanks for all this free information! im hoping to one day be half as knowledgeable as you

@RehabScience 2 жыл бұрын

No problem!!

@frankwalker5040 Жыл бұрын

Very simply explained. I found the last exercise was much more effective with pointing toes down and moving leg slightly back. Thank you.

@RehabScience Жыл бұрын

Glad to hear the video and exercises were helpful to you.

@maureenc9592 6 ай бұрын

So professional. Very informative. Well explained.

@RehabScience 6 ай бұрын

Glad it was helpful!

@mikepatton5202 2 жыл бұрын

Clearly explained, thank you.

@RehabScience 2 жыл бұрын

Glad it was helpful!

@robertbondy6240 2 жыл бұрын

Nice clean clear presentation

@RehabScience 2 жыл бұрын

Thank you!

@sulezraz Жыл бұрын

Pelvic Hitch 3:16 Single-Leg Bridge 5:42 Side Lying Hip Abduction + Internal Rotation 6:34

@RehabScience Жыл бұрын

Thanks for adding those. I need to get better at adding these to my videos.

@wendyhannan2454 Жыл бұрын

Thank you, I’ve screen shot that, so helpful. 😉

@K4R3N 2 ай бұрын

Thank you!

@darayeshdadabhoy9667 2 жыл бұрын

Really helpful and fruitful

@RehabScience 2 жыл бұрын

So glad to hear that!

@RCnumber8 Жыл бұрын

This was so so helpful thank you 🙏

@RehabScience Жыл бұрын

Glad to hear that!

@Br1cht 4 ай бұрын

You actually helped me, thanks Sensei!

@RehabScience 4 ай бұрын

Glad to hear it!

@talpitts111 Жыл бұрын

I do Spartan Races and I've been dealing with pain in this area on my right hip for a long time. It's starting to cause lower back pain on the right side as well. I will be doing these exercises daily. Glad I found your channel. Prayerfully this will eliminate the pain and I can continue to train without pain. Thanks in advance Sir! 🤝🏽👍🏽💪🏽🙏🏽

@RehabScience Жыл бұрын

These exercises are often helpful for pain in that region and with lower back pain, so I hope they’ll help you too. Best wishes with your recovery!

@derekderekboberek 2 жыл бұрын

Thank you so much! Will start program today and will let you know the progress.

@RehabScience 2 жыл бұрын

Sounds good 👍

@zajaiva5 2 жыл бұрын

Update?

@noellegarcia1019 2 жыл бұрын

I usually don't do abduction exercises. With the onset of hip pain now, these moves really helped. Great demonstration, thanks.

@RehabScience 2 жыл бұрын

So glad they were helpful! Abduction is incredibly important in terms of overall hip health and function.

@yogeswaranganapathy7268 2 жыл бұрын

Thanks sir. It works wonderfully.

@RehabScience 2 жыл бұрын

Thank you!

@malanatarjan4264 2 ай бұрын

Thank you for detail short explanation and demonstration 🙏😊

@RehabScience 2 ай бұрын

You’re welcome!

@taniaferreira0007 Жыл бұрын

really great!

@RehabScience Жыл бұрын

Thank you!

@thuramaung9752 Жыл бұрын

Thank Sir. Very Good Exercises

@RehabScience Жыл бұрын

You’re welcome

@infinityenergyrose5626 Жыл бұрын

Thank you for sharing

@RehabScience Жыл бұрын

You’re welcome!

@nitinchaudhari9477 11 ай бұрын

Great ......Sir

@RehabScience 11 ай бұрын

Thank you!

@scentsoftravelmeditation 15 күн бұрын

Thanks! Appreciate the brief explanations! These are often neglected muscles despite their importance for balance Physical therapists are underrated

@RehabScience 15 күн бұрын

You’re welcome! Thank you for your support of the physical therapy profession!

@clarkekent9560 2 жыл бұрын

Extremely helpful thank you so much for your clear explanations and the exercises are spot on. I am a proud subscriber to your channel

@RehabScience 2 жыл бұрын

Thank you for subscribing! So glad you are finding my videos to be helpful!

@jk3266 Жыл бұрын

Thanks sir sharing such vital information.

@RehabScience Жыл бұрын

You’re welcome!

@dibyasattwakarmakar Жыл бұрын

Thank You , Sir . Very helpful and informative 😊

@RehabScience Жыл бұрын

Glad it was helpful 👍

@adorablecats9891 Жыл бұрын

Thank you. This is great.

@RehabScience Жыл бұрын

You’re welcome!

@maria.1313 Жыл бұрын

Awesome, I'm going to try these, thank you!

@RehabScience Жыл бұрын

You’re welcome! I hope you find the exercises to be helpful!

@angiekitson-harris4257 Ай бұрын

Thank you 😊 Very well explained xxxx

@RehabScience Ай бұрын

Glad it was helpful!

@gr8fng Жыл бұрын

Great instructions & explanations thank you. As a visual learner I find well made videos really helpful. G'day from Australia 🇦🇺

@RehabScience Жыл бұрын

Thanks for the comment! I’m glad you found the video to be helpful!

@sarahk4086 6 ай бұрын

Thank you for sharing this, I'll try them out later! God bless (:

@Canv1000 2 жыл бұрын

I have to return to comment on your excellent exercise video for the medius and minimus. I tore my left medius and injured the tensor fasciae latae this last summer. Thanks to the ultrasound technician who did excellent work and an explanation of where and what was injured with the caveat not to tell the Dr. she had explained this. The Dr. wasn't very helpful, just "you have a tear' here's the report see your Dr. when you get home and you'll need physical therapy. Well I did some research your video came up as well as others. Yours struck a chord. I've been doing these exercises in combination with a core Pilates program, and daily walking and my chronic lower back pain has disappeared and my enjoyment of more hiking has increased. I'm a senior and maintaining my health so I can continue to be active is important. Thank you so much!

@RehabScience 2 жыл бұрын

I am so glad to hear my video was helpful to you! Exercises for gluteus medius and minimus are often effective for hip and low back pain, so I'm glad this was the case for you too.

@laurawood2607 Жыл бұрын

No 2 and 5! OMW they both felt so good! Painful but good!! I thought it was piriformis, but from your exercises, I can feel it's the gluteus minimus. Thanks so much for your help with my constant hip pain.

@RehabScience Жыл бұрын

No problem! I am glad the video and exercises were helpful to you!

@johnjoseph6886 Жыл бұрын

Excellent routine 👌

@RehabScience Жыл бұрын

Thank you!

@kennywilkes6978 3 жыл бұрын

Thanks , great stuff

@RehabScience 3 жыл бұрын

You’re welcome!

@karenjennett7040 Жыл бұрын

Great video! I've been suffering for over a year with hip pain, been to ortho, PT, and had PRP done but still no relief. Just came across your video and going to try it 3x a week. Love that you have research to back it up! It gives me hope. Thanks!

@RehabScience Жыл бұрын

So glad the video was helpful and I hope you find some relief from your hip pain!