This how-to video gives you the full breakdown of how to truly isolate and strengthen your gluteus medius & gluteus minimus muscles of your hip. This seated, internal rotation hip exercise forces the glute medius and glute minimus muscles to perform the work without any assistance from the gluteus maximus, which is actually a very powerful abductor of the hip.
Traditional exercises like clamshells and hip abductions are great exercises, but glute max oftentimes greatly assists with hip abduction movement, meaning the glute med and glute min don't get targeted to an ideal extent.
I use this therapeutic exercise a lot for my physical therapy patients in the clinic with great success. I often prescribe it for issues involving weakness and/or tendinosis of these structures.
TIMESTAMPS:
0:00 - General introduction
0:23 - Introduction to gluteus medius & gluteus minimus
1:06 - Why this exercise works so well
2:43 - How to perform the exercise
3:18 - Noting any range of motion differences
3:51 - No hands allowed!
4:09 - How to keep your knees together
4:31 - Performing one leg at a time (exercise variation)
5:00 - Final thoughts
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Medical Disclaimer: While I am a licensed physical therapist, I am not YOUR physical therapist. Any information given within this video is therefore strictly for informational purposes only. I cannot determine whether or not this exercise (or any other physical activities mentioned within this video) may or may not be appropriate for you. Any attempts to perform this exercise or any modifications to it are therefore done so at your own risk.
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