Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain
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- čas přidán 20. 06. 2024
- Want a strong gluteus medius to tackle pain in your legs and hips?
The gluteus medius controls your ability to lift your leg to the side, think side-stepping. It also takes responsibility for pelvis stability while standing on one foot.
The tensor fasciae latae compensates for a weak glute medius, causing TFL pain, trochanteric bursitis, lateral meniscus issues, patellar tracking problems, and so much more.
Coach E will take you through 4 exercises to build glute medius strength through the entire kinetic chain. You’ll focus on movement patterns that you’ll use every day, probably without thinking about it. Except now, you’ll teach your brain to activate the right muscles in sequence and prevent wear and tear on everything from your hips to your ankles.
While you’re doing the exercises, remember to breathe - big, slow breaths. Slowly release activation. Think of it like setting down a heavy weight instead of dropping it.
Final tip, maintain metatarsal pressure (weight through the ball of the foot) while doing the standing glute medius exercises.
If you enjoyed this video, tap the like, subscribe, and notify buttons. We’re putting out new videos weekly so you can keep doing what you love pain-free.
IN THIS VIDEO
00:00 - Intro
00:30 - Anatomy details
EXERCISES
02:55 - Side-Lying Hip Abduction
04:57 - Banded Side Step
07:15 - Midline Muscle Activation: Hinge
10:40 - Midline Muscle Activation: Lunge
RESOURCES AND LINKS MENTIONED
How to Fix Tight Hip Flexors: • How to Fix Tight Hip F...
3 Steps to Addressing TFL Pain & Tightness: • 3 Steps to Addressing ...
Hip Pain Solution: www.precisionmovement.coach/h... - a comprehensive program designed to take you from acute pain to pain-free function, so you can go back to doing the things you love
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
WOW. Just did this routine just ONCE, and pain of over three months in the upper front hips GONE. HELLO?. You are amazing. Thank you soooooo much.
You're so welcome!
Congrats
are you did every day ??
SURE!!
Your videos are so detailed and informative. I really appreciate the careful attention to describing the related muscle groups and breakdown of the exercise movements. Thank you for taking the time to teach us.
It is our pleasure and thanks so much for sharing your thoughts :)
Thank you. Your clear, concise explanations penetrated my thick skull. :-) I can see now how my weak gluteus mediuses are at the root of several problems, all caused by long distance rmotorcycling interspersed with being a desk jockey. One of the mysteries of teaching is understanding that students cannot perceive things that seem obvious to a seasoned practitioner. You've been paying attention to feedback from check-ins, and this is making you a better coach. I hope you & yours enjoy a loving holiday season.
Thanks for your continued support!
This is perfect! I have MS and my GLUTEUS Medius is degenerating making walking so difficult.
Saved my PCT prep - thanks!
Way to go, I'm 61 and getting over a groin injury, just awful! Butts rule our bods, just like they rule the planet! I like your vid, I notice the diff when holding something heavy and moving, love from Montreal!
Thanks for following along :)
Awesome instructions,always so effective to improve my mobility & movements.Thank you coach Eric!
You're welcome!
Great video mate. It’s refreshing to see someone skilled at dealing with relative complex subjects, in such an easy to understand manner. Plus a fresh approach to glute training
Yes!
Thanks so much for that.
We really appreciate you stopping by :)
- Coach Joshua, Team PM
Thank you for this! The exercises and analysis really help my TFL & IT Band issue.
Awesome :)
Thank you for the great content! What you say briefly about controlling the ‘ecconentric’ portion of the lying hip abduction exercise echoes my recent discovery of Clinical Somatic Education: restoring voluntary muscle control and relieving chronic muscle tension by lengthening the muscle slowly under tension back to its resting state.
Cool!
2 yrs after breaking my neck of femur needing hip replacement , i was in pain even though i had uk nhs physio, it did not go far enough in my opinion, went to gym and had help from the manageress, think i am on the mend. thanks for posting.
What a journey.
We are so happy that you made your way to us.
Thanks for stopping by and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thanks Eric, you’re the best. ❤
Awww thanks :)
Top notch video. The standing flute medius exercise was a game changer
Thanks for trying it out!
I completed the banded side step exercise yesterday. A couple hours later I experience significant pain in the left hip. Everything else went great. A reminder for those of you who are older, I'm in my 70s, take it slow and listen to your body.
Ouch!
Thanks for trying it out. Back off on the resistance and amount of time spent with that exericse next time.
Keep us posted on your progress :)
- Coach Joshua, Team PM
You’re the best on CZcams. I was in a bad car accident this summer that required hip surgery (femur specifically). I still have a lack of hip external rotation on the injured side. I’d love to see your ideas for improving that range!
Thanks for following along!
The ROM Coach app assessment and recommended routines can help you to restore any lost range of motion:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Pmann - check this vid: czcams.com/video/6K5k5o_8kyQ/video.html
- Coach E
Ya I've been babying my back a tad then got frozen hip, ouch! Keep at it, just lovely to unhindge and get back, it still locks, snaps but not painful, very inconvenient.
I had a great deal of problems initially doing the first exercise as the TFL was trying to take over (and it's very sore!). I tried a couple of times and came out of it, the third time was a charm and got into the glute med finally. This is a great set of exercises and I hope it will help resolve my current issues. I feel like I've been playing Whac-A-Mole for over a year - thanks for the excellent videos!
Nice work!
@@PrecisionMovementCoach day three and starting to see some improvement but I think I need a more structured approach so I'm going to do the Hip Pain Solution!
@@sharonledwell6807 Good stuff! - Coach Joshua, Team PM
How have you been ?
Thank you so much for your clear explanations and effective strengthening exercises. 👍
You are welcome!
Thank you for this video and looking forward to applying it to my clients workouts.
You are welcome!
Very good result.Thank you so much.
You are welcome!
Thanks! I really love your educational exercises. It helps.
Happy to hear that!
Great video. I’ll be doing all these from now on!
Excellent :)
Thanks for educating us , this is so amazing, I love all your videos , thank you very much!
You are welcome!
Thanks so much for following along :)
- Coach Joshua, Team PM
I love your CZcams videos and Android App. They helped me alot with Neck pain and arched upper Back. Lately, I developed a weak gluteus Medius and had severe lower back due to it. Again, your videos were invaluable. I hope to see the app available on Google Tv some day. Big thanks :)
You are welcome!
Thanks for this amazing video! Helped out a lot!! ❤
Glad it helped!
I sure appreciate all your informative videos Coach E-I’ve been a very active person for most of my life, learning through trial & error what worked to try to keep muscle groups strong, activated and flexible-after hip replacement this year (due to other issues of severe osteoarthritis) came across your amazing videos as I rehabilitated-so so helpful for recovery, thank you for your gift of teaching healthy body movement! It’s helped very much-I keep checking back 👍🥰
You are welcome and thanks for following along :)
This is just what i needed. I have fixed many of my hip problems by myself but i didnt know what to do with my tfl. Now i will start working on these exercises. 🤗🤗🤗🤗
Keep us posted on your progress :)
@@PrecisionMovementCoach many thanks
wow this is a great video. very clear and concise in your advice. thank you very much, i will certainly try these as i wake up with hip pain a lot!!
Wonderful!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Wow those last three really woke up my glutes. Thank you
Great job!
I wasn't sure if this was even the right muscle.
I followed, did only 3 and I AM FEELING RELIEF! I will be back tomorrow.
Thanks ❤.
Awesome!
Let us know more details :)
- Coach Joshua, Team PM
Great video, thanks!
You're welcome and thanks for following along!
I'm suffering from an overactive tfl post hip replacement surgery. This vid is very helpful. 🎯
You're welcome!
Hi has your overactive healed and if yes what exercises would you recommend?😢
ya, ths is GREAT. thanks a lot...after 1 workout I can feel how I needed this!
Great to hear!
Thanks for trying it out and letting us know.
Keep us posted on your progress :)
- Coach Joshua, Team PM
brilliant, thank you! as i am challenged with THR these will help balance my my
muscles
You got this!
Great info!! Thank you!
You're welcome!
Thanks for the great advice!❤
You are so welcome!
Excellent video!
Thank you! Cheers!
Thank you very useful excise.
You're welcome!
Your knowledge-sharing is a gem. I've been powerlifting for 19 years, and I have recurring gluteal tendinopathy. I've seen doctors, done PT, and researched on my own; only for the expert to be off the mark (they seem to be parroting just textbook content).
In particular, the midline lunge has been a game-changer. 99% of banded lunge examples advocate for abduction of target leg. Even now, you won't find much advocacy let alone an explanation of the adduction approach. Nevertheless, since my recent recurrence of gluteal tendinopathy, I've been practicing the midline lunge -- and it has become my secret sauce. It seems to target not only the direct area of the injury -- but it also activates the surrounding tissue in a way that "feels right." Physiologically, I'm still unsure how it activates the whole lateral side so much, but it works. My deep high-bar squat is back up to almost 100%, with only minimal, residual tendinopathy symptoms. Going forward, I will keep performing this exercise as prehab and hopefully fend off any tendinopathy recurrence.
I've already been doing the side-lying leg raise (but only after much previous trial and error and luckily stumbling upon another expert's recommendation), but your tip of bringing the leg further back to de-emphasize the TFL is a key learning.
Thank you again. Btw, already commented on your biceps tendinitis video (another injury I'm dealing with). It's incredible that I'm finding more value in your videos than my visits with sports doctors and PTs that I've paid thousands for.
Hi and thanks so much for sharing your story.
We really appreciate you trusting us to guide your efforts.
Hopefully, others read your comment and are inspired to take action.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
so professional
Thanks for that :)
Brilliant..Thank you..x
You're welcome!
Thanks!
You bet!
Thanks for the support :)
Thank you for such a great video. I have my glute medius thicker and hyperactive (probably compensating for some other muscle) on the right side also balancing on the same side leg is not very good.
You are welcome!
This video is so good. ❤
Clag that you think so :)
Damn you juist pinpointed my main problem in life...trigger points in glut medius and SORE tfl......will try this from tomorrow!
Thanks for trying :)
Excellent!! Ty
Glad that you think so :)
Thanks
You are welcome and thanks for the support!
Infinite Thanks for Educating the world 🌎🌍 Blessings to you all Amen 🕉️ Ps You should be a Teacher in University or College in my opinion 🕉️
Thanks!
The description of the correlation between gluteus medium, tfl, it band, knee & arch seems to be exactly the problems I'm having and hasn't been resolved even after A LOT of physical therapy. I now think that my glute medius has been inactive for a long time from long hours at a desk job. Thank you for this. Some of the comments seem to indicate that strengthening the glute medius can take many months or even a year. Is that pretty typical?
You are welcome and it's hard to say how long it will take you to strengthen the appropriate muscles as everyone is a little different.
- Coach Joshua, Team PM
@@PrecisionMovementCoach Ok, thanks!
❤❤❤❤thnx so much
No problem 😊
Thanks I’m going to try these. My gluts cramped hard the other day after sitting on the floor at a weird angle to assemble a new desk and now something is off and I can’t bend over, sit, or even sleep without pain.
Thanks for trying it out :)
Thank you so much for this!
Can we do it everyday?
You are welcome and 2 - 3 times weekly is sufficient :)
- Coach Joshua, Team PM
Thank you so much for your amazing videos!! I know this one is older and maybe you won’t see my message, but I am wondering why I am getting a really strong burning pain when doing the sideline hip abduction? I’ve been dealing with patellafemoral pain and the workouts are now causing my hamstring to hurt again (I think I tore it years ago during my beginner training years). Please any advice would be SUPER appreciated!
You are welcome and thanks for watching.
It's hard to say why that exercise is causing pain. The Hip Pain Solution program contains the framework to help you to figure it out:
www.precisionmovement.coach/hip-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank You. I have been reviewing the TFL solution with renewed pain in the front of my hip. This exercise makes so much sense for strengthening and stabilizing the whole hip region, especially for balance. I'm going to add this in right away.
Nice!
Thank you so much for this information. I fell on my tailbone and it’s fractured. I would like to know if there is any other exercises that you would recommend for a fractured tailbone. Everything that you’re showing has helped me a lot.
I feel like my left leg has become weaker since the fall, as well as anytime I step out on a sagittal plane it’s become extremely weak.
For my right side moving my leg in the frontal plane has become weaker. Also, causing my knee to cave-in which means week gluteus minimus. And they also have noticed my toes on my right foot to them or externally rotated, which would be the second and third toe from the big toe.
That I know has to do with a spinal cord being fractured.
What are your suggestions of exercises to do?
Thanks for writing to us and for trying out the exercises.
The Low Back Pain Solution can compliment and work you are already doing for your issues:
www.precisionmovement.coach/low-back-pain-solution/
Make sure you are cleared for such activitiy by your primary care physician.
Check it out and let us know if you have any more quesitons :)
- Coach Joshua, Team PM
Plz make video for flat dead glutes, because of which problems like pelvic ,back nd hip pain.and also exercise for groin pain..thnkyou so much .
Here you go:
www.youtube.com/@PrecisionMovementCoach/search?query=hips
www.youtube.com/@PrecisionMovementCoach/search?query=groin
:)
- Coach Joshua, Team PM
Side lying abduction 4:15
Banded side step 5:14
Midline muscle hinge 7:37
Midline muscle lunge 10:40
:)
Not okay to do this while we have piriformis syndrome right? Work through creating deeper hip pockets and getting out of that pain first? Thank you Coach E. Hurting a lot over here. Just found you guys
Try this first:
czcams.com/video/yBRSQB0Xyb0/video.html
- Coach Joshua, Team PM
Thank you for your videos. Trying to find help locally usually turns into a circus, so much appreciated. Any advice for right side outer abdominal pain, when doing the first exercise for the left gluteus medius? It almost feels like my QL is beyond tight and stretching to the point of pain.. so i have to back off on the first hip abduction exercise.. TY!! TY!!
You are welcome and thanks for watching.
It's hard to say exactly why you are experiencing that abdominal pain.
However, the Foundation for Movement Longevity program can help you to assess and address the root cause.
Check it out here:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you!! Ill check it out..
Thanks for this very nice video. I experience tension/pain in the side of the knee when lifting the legs in side-lying hip abduction. Is that normal?
That is not normal and we hope that you try these out next:
czcams.com/video/UnP2HFcr7FY/video.html
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks
Cant find the resource on metatarsal pressure in the description. Would love to check it out!
Here you go:
czcams.com/video/CbySCetzSpc/video.html
This speaks to me! I starten getting pain in what seems to be my left IT band when I startet running with my dog and wore a belt that tightend around my hips. I will start doing these exercises. But I wonder if you have any information about the effect of stretching the outside of the thigh? I often sit crosslegged but I am concerned that this might make it worse... Should I avoid stretching? Understand if you don't have the time ti reply :) Regards from Norway
We are so happy that it speaks to you.
There is not need for you to stretch ever again.
Try out the exercises and keep us posted on your progress :)
- Coach Joshua, Team PM
merci coach si possible video sur exercices de renforcement specifique en cross country et demi-fond merci slts spves
De rien!
The ROM Coach app contains running specific exercises:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
So what would be the routine to strengthen that muscle for example how many times a week should i do these 4 exercises and for how many weeks please ?
Try out these exercises 2 - 3 times per week for at least 4 weeks :)
- Coach Joshua, Team PM
I actually have Varus knee, and patellar misalignment to the outside of my knee. My feet also have increased pressure on the outsides. Would this routine help me?
Also, do you have a video of any complimentary stretches that I can do with this?
This video is a good start and check these out for more ideas:
www.youtube.com/@PrecisionMovementCoach/search?query=knee
Don't let the titles of the videos distract you. I encourage you to go through each one and try out all of the exercises.
Let us know how it goes :)
- Coach Joshua, Team PM
Can you do these exercises by attaching the band at ankle level?
Practice the way that it is demonstrated in the video :)
- Coach Joshua, Team PM
Thank you now I understand why my tfl is always tight and doesn’t allow my glutes to activate . A mri shows I have torn glute medius and minimus tendon. Would these exercises be ok for me?
You are welcome and thanks for trying it out.
Based on what you have written, the Hip Pain Solution program is the best place to start. It contains and Acute Pain phase that was designed for people like you.
It is a very comprehensive and progressive plan that will help you to address multiple root causes of your issue:
www.precisionmovement.coach/hip-pain-solution-yt
Check it out and let us know how it goes :)
- Coach Joshua, Team PM
Have a question, are these good exercises to do when there is bad knee degenerative arthritis? Orthopedic doctor said muscle and tendons are great around the knee. So if doing these exercises, will it cause more knee pain?
These exercises should be safe and also check these out:
www.precisionmovement.coach/knee-arthritis-exercises/
- Coach Joshua, Team PM
@@PrecisionMovementCoach This great. Thank you very much
When you mention “knee valgus or internal rotation of the knee” at 1:35 …which happens to Me on the right hip, should I strengthen the left glute medius to rectify this imbalance? Thank you in advance
Also, yes.
It's a good idea to work on both sides but spend a little more time on the weaker one.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I have a question: Even though the pain is only on one side (e.g. the right side), should these exercises be done on BOTH sides?
It is always a good idea to work on both sides :)
- Coach Joshua, Team PM
A question please - if my left leg has become shorter than my right (carrying babies on left hip over the years, sports like squash, falls …), would that affect the glute medius?
It definitely would.
Can you do the banded side step with a band/straps around your thighs and do a slow walk from side to side?
That changes the exercise. The way that Eric performs it is ideal :)
- Coach Joshua, Team PM
I have the same feet as you , narrow and a high arch slight bunion- I was wondering if I should stabilize my wobbly feet when I do one foot did exercises for example should I put an insole in or should I carry on wearing my minimalist shoes, or even barefoot like you, I just wonder because I’m quite wobbly sometimes
Hi and sorry for the late reply.
Do this instead:
czcams.com/video/sTifSagCxUM/video.htmlsi=XufGHTFS4sOXclOp
- Coach Joshua, Team PM
I just ran a couple miles for the first time in years and next day the thing that's most sore is my gluteus medius, outer upper hip area
Thanks for letting us know that.
Did you try out the exercises?
- Coach Joshua, Team PM
I like your helpful advice but sometimes I need a simplified terms of the parts of the body being a layman.. thanks.
Hi!
Thanks for watching and commenting. Let us know if you need any terms defined and we'll happily assist.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
🤚😊Will adding the hip adductor machine exercise to my gym routine (aside from hip thrusts) help with anterior pelvic tilt?
Nope. It may actually have the reverse effect.
That machine has a time and place (e.g. certain rehab applications) but it likely is not appropriate for you.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks for the prompt response Coach!
I think I got the names mixed up and actually meant the abductor machine (the one where you OPEN your legs, as opposed to close them), not adductor. The one that is meant to train gluteus medius.
I hope that one's okay.
If that's not good, are the weighted hip thrusts still good?
Thanks!
@@CptDangernoodle the same logic applies to that machines. Applying loading forces to isolated movements while seated can have negative long-term consequences.
Hip thrusts are primarily used to enhance glute max hypertrophy. This also has a time and place and may not be appropriate for everyone.
- Coach Joshua, Team PM
Precision Movement,
How often do you recommend performing these exercises? Also, how can weight be added to try and even out a glute imbalance?
Also, when should these exercises be performed? Before or after weight training?
Great questions!
1. Once daily and 2 - 3 times per week.
2. It depends.
3. Before weight training.
:)
- Coach Joshua, Team PM
Is the banded side step counter indicated if you have a meniscus tear?
Nope.
Try it out but stop if it causes pain.
Also, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Will this help in fixing a lateral pelvic tilt also?
Potentially.
This is a better place to start:
czcams.com/video/SkRgaLyC9U0/video.html
- Coach Joshua, Team PM
Hey sir i hope you are fine .
Do you recommend doing the first exercise daily?
Hi!
We recommend that you do these exercises 2 - 3 times per week :)
- Coach Joshua, Team PM
What does it mean when I lower the leg on the side lying adduction and it doesn't even want to touch the floor?
I've had so much pain since my hip labral arthroscopy may 2022...muscle weakness, snapping hip, psoas issues, tight adductors, weak glute medes etc and I'm still in physio. Where does one start? 😔
Start here:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Do I want my "tail" tucked between my legs when doing these exercises or is it more neutral (neither tucked or sticking out)? Thank you.
Neutral :)
How do you inhibit TFL ? Thank you !!
Great question.
Try jamming your thumb in there while doing the exericses and let us know how it goes :)
Talk to you soon !
- Coach Joshua, Team PM
How often should I do the exercises???
2 - 3 times weekly is sufficient.
Try for at least 4 weeks and let us know how it goes. We look forward to reading about your progress :)
- Coach Joshua, Team PM
Doing yhe hinges i actually felt fatigue in my lower back/upper glute area, is that to be expected?
Yup.
Try it out for a few more weeks and let us know how it goes :)
- Coach Joshua, Team PM
Should we do the sets, both sides?? Or only the affected side??
Both sides :)
I have a question, i hope someone here can help! I have a damaged meniscus on my left side. On this same side, my TFL muscle is significantly larger than my right side. Is there a way I can strengthen my opposite sides tfl to help balance out my over working left side ?
Yes!
We've got some great comprehensive and progressive content for you:
www.precisionmovement.coach/hip-pain-solution-yt
www.precisionmovement.coach/knee-pain-solution-yt
The combination of these programs will help you to assess and address the root cause of your issues once and for all.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Need your suggestion badly .... I have been trying these exercise from long time, I hit the Glute Medius only 1 out 10 times. When it is hit properly my IT band pain goes away. I can say only 1 time in whole 2 - 3 days of exercise with side lateral leg raise and same in case of standing as well with resistance band.
Pls help if anything else i can try to target that muscle properly.
Hi!
You need the Hip Pain Solution program:
www.precisionmovement.coach/hip-pain-solution/
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
I have this pain, Can I do swimming with it or it will cause more harm? I already attended my first swimming class and it was good except that I felt strain on the GLUTEUS Medius muscle after each stroke (not while doing it) , Do you recommend me to continue? I really enjoyed my first workout!
Swimming is safe as long as it doesn't cause pain. Strain sounds normal especially if you are just getting started.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Should I do these before a workout? Or do these strengthen the glute mediuses by itself?
Any time is the right time for these exercises :)
how often can we do this? in between normal training ?😊
2 - 3 times per week is sufficient.
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
I can't turn off my TFL in the first exercise 100%. I can feel the glutes working, but also the TFL which is firing hard. Any advice or are they both suppose to be working hard?
Keep working on it and you will improve with time and practice.
Jam your thumb into your TFL hard to try to shut it off.
- Coach Joshua, Team PM
Just wondering, when I do the lateral abduction exercise, I still can't seem to get my glut med. to fire. It's all TFL. I've tried to internally rotate my foot to emphasize the glute. Still TFL. Wondering what I'm doing wrong. Thanks for the videos!
Hi!
Thanks for stopping by and trying it out.
You are likely not doing anything wrong but need more time and practice with the content.
Do the exercises 2 - 3 times weekly for the next 4 weeks and you will notice changes.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach cheers, thanks for your reply. Hoping this gets me back to jiujitsu training
My body is very screwed up , esp from side to side. Both sides weak, but differently causing one side to have a functionally shorter leg.
I like this first exercise. I’ve done it before, however, everytime I begin to lift my leg upward I feel it in my lower lumbar almost to my last rib. I’m pretty sure it’s b/c of my also weak ql/erectors. I roll forward a little while doing. I don’t let my hip roll backwards. Should I start out not raising it as high? Or is this due to the tfl or another muscle? Thank you
Hi and thanks for writing to us.
Try not raising it as high and work in that range for a while.
You will improve with time and practice :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you Joshua!!!!! Much appreciated!
I am scouring the internet to figure out how to help myself. Had an MRI, and doctors are only throwing meds at me, currently oral steroids. I have herniated disks, but my sciatica is not running in the back of my leg but in front of my thigh, skipping the knee, and down to the shin. I don't have pain in my back only above buttock. The pain is centralized at the sciatic notch in my right buttock, and is unrelenting. Sitting is relief. Standing and lying down is hell. Cannot walk. Seven weeks. So, when I did the side line abduction, it hurts a lot, and reproduced the pain. What does it mean?
Try these next:
czcams.com/video/LDL7Xui_-0M/video.html
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for taking the time to respond! Will try that!
I've never felt my glute medius fire like that.
Cool!
Please advise how many times we need to do these exercises in a day? Can we do them 7 days a week? Thank you
Once daily and 2 - 3 times per week is sufficient :)
Thank you. Appreciate your quick reply
Can glute med have an issue on SI joint
Yup.
Hi, I injured this while playing golf and it swelled up and cause numbness. Is that a common issue? Thanks and Regards,
That is a common issue.
Did you try out the exericses?
- Coach Joshua, Team PM
@@PrecisionMovementCoach - yes great stuff. My concern is that the muscle ballon the size of a softball and I have a burning sensation. The swelling has gone down but it's still numb. And every time I play golf it gets aggravated.
You need to examine how you are moving around the golf course. You are performing many highly repetitive movements and overusing that area. It's hard to say exactly what it could be without seeing you in action.
However, the Hip Pain Solution program can help you to assess and address the root cause of your issue :)
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
I’ve been to 6 doctors in last 2 years have tried everything, my left glute medius kills standing and walking , these exercises make me even worse , any ideas anyone ? Again I’ve tried so many things
Hi!
We are here for you.
It's likely that you need more gentle exercises. The Hip Pain Solution program contains and Acute Pain phase designed for people like you.
Read more about it in the video description :)
- Coach Joshua, Team PM
Can a weak glute medius cause lateral pelvic tilt?
They can be related.