Hip Abductions...You're Doing It WRONG

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  • čas přidán 31. 08. 2017
  • When trying to target the glues in this commonly performed exercise, many people pay no attention to positioning of the leg and therefore completely lose the benefits of this movement. Whether you are in physical therapy or a booty building workshop, the goal for hip abductions remains the same, to work the glute medius and minimus to abduct the hip. Performing these incorrectly as shown here will completely shut off the glutes and instead, the hip flexors will take over and do all the work.
    Follow these simple guidelines to make sure the right muscles are doing the work and share this one with your friends to save them from wasting their time performing hundreds of useless reps in the gym.
    Connect with Coach PJ on Instagram: @CoachPJnestler

Komentáře • 88

  • @caitlincollins2049
    @caitlincollins2049 Před 6 lety +129

    Love these "WRONG" videos! Keep up the good work!

  • @caitlyncoates7819
    @caitlyncoates7819 Před 6 lety +115

    Great advice. I immediately noticed the difference. I didn't realize that I had been compensating with my hip flexors. As soon as I rotated that toe down, I felt the burn on rep 10 and in the right spot!

  • @eunheejang9029
    @eunheejang9029 Před 5 lety +36

    I am ploughing through your Wrong playlist and I feel guilty for watching these for free. Thank you so do much, Dr. PJ!

  • @patricktoth-meyers5044
    @patricktoth-meyers5044 Před 3 lety +4

    The 'don't lift the leg WAY up to here' part was great, you can instantly see the butt cheat back and shirk it's duty. Thanks!

  • @MS-kn4tt
    @MS-kn4tt Před 6 lety +51

    Your videos are incredibly helpful. I'm getting back into training after a long period of illness and it's really nice to have this kind of demonstration.

    • @CoachPJNestler
      @CoachPJNestler  Před 6 lety +5

      I'm happy these have helped you! Thank you so much for your support!

  • @JungkookwifeN
    @JungkookwifeN Před 4 lety +2

    You should have million subscribers by now! Man I love your videos please don't ever stop doing this you doing it wrong series it's very helpful 🙏🙏

  • @PeterlosAparatos
    @PeterlosAparatos Před 6 lety +1

    Great job!!! Thanks for the video!

  • @TheBrockwayBabe
    @TheBrockwayBabe Před 6 lety +1

    Love these videos!!

  • @mukeshchavda3413
    @mukeshchavda3413 Před 3 lety

    Awesome explanation. Thank you for sharing with us.

  • @jaayyy000
    @jaayyy000 Před 4 lety +4

    This was very helpful and explained beautifully thank you

  • @lolacullen121212
    @lolacullen121212 Před 4 lety +4

    THAAAAAAANK YOU life and time saving

  • @Preppyfairy1234
    @Preppyfairy1234 Před 5 lety +4

    This was incredibly helpful, thanks

  • @stephh3654
    @stephh3654 Před 6 lety +5

    Really really love these videos!!! Thank you so much! Would love to see more for female lower body too! I tore my acl and I’m trying to get my strength back up after surgery 😭😭😭😭

  • @kidsnkittens
    @kidsnkittens Před 3 lety

    Excellent explanation! Thank you!

  • @missgtxnails
    @missgtxnails Před 6 lety +1

    Really halpful. Thank You for the video!

  • @sarahbrownell25
    @sarahbrownell25 Před rokem

    Awesome tips!!!

  • @emirashier
    @emirashier Před 4 lety

    Pretty cool, coach. The information you presented and clarified helps a lot. I'll include it in my home PT exercises...Cheers form this side of the planet

  • @life-mm5do
    @life-mm5do Před rokem

    Thank you for your informative video. You're very educated !

  • @venessasmith7342
    @venessasmith7342 Před 3 lety

    Excellent Explanation.

  • @abheetnigam
    @abheetnigam Před 4 lety +1

    Thanks for explaining it so simply

  • @alexandra.thegreat
    @alexandra.thegreat Před 4 lety

    I've just come across your channel and watched a few 'wrong' videos :-) Thanks for sharing, nicely taught! Subscribed!

  • @alitudor1270
    @alitudor1270 Před 4 lety +2

    Thank you for the video! It turned out that I was doing it wrongly all the time. Now I feel the difference

  • @cokorain
    @cokorain Před 6 lety +1

    Great video!

  • @ddll88
    @ddll88 Před rokem

    Very clear explanation, thanks

  • @judyhenley3852
    @judyhenley3852 Před 4 lety

    Thank you!! Good info.

  • @nishadipurnima9242
    @nishadipurnima9242 Před 4 lety

    Thank you so much for correct movement

  • @sweetsunny3
    @sweetsunny3 Před 6 lety +1

    Thank u so much,ur videos r very helpful n informative

  • @anneis8319
    @anneis8319 Před 3 lety

    Love it. My physio has given me those to do and this video will help me to do it right 😊

  • @irenez5869
    @irenez5869 Před 4 lety +1

    THANK. YOU. SO. MUCH!

  • @morgang592
    @morgang592 Před 3 lety

    Thank you! Very helpful.

  • @veronicabrooks9050
    @veronicabrooks9050 Před 9 měsíci

    Broooo thank you 🫶🏼 nobody tells you all the IMPORTANT details 🥴🙌🏼💪🏼

  • @MosesGTC
    @MosesGTC Před 2 lety

    Thanks Coach

  • @sandimarie9474
    @sandimarie9474 Před 2 lety

    Thank you!!

  • @Marie-xx5oi
    @Marie-xx5oi Před 2 lety

    Amazing video I can feel the difference!

  • @jodihammer
    @jodihammer Před 5 lety +1

    Excellent, thank you. Please do a video on hip adduction.

  • @nobizzybap
    @nobizzybap Před 3 lety +1

    THANK UUU SO MUCHHH I DIDNT KNOW I WAS DOINGGG IT WRONGGG THANKKK UUUU😭😭😭❤️❤️❤️❤️

  • @yogeta3
    @yogeta3 Před rokem

    Thnku fr valuable info❣

  • @loverofstarz
    @loverofstarz Před 4 lety +4

    Did a test and the first tip is totally true. Thanks for sharing this tip! I will be applying it to all my butt workouts!

    • @Add_Account485
      @Add_Account485 Před 5 měsíci

      Yeah but did U ever seriously exercise like that. I just tried it and it hurt.. so naturally I think U would correct it without being told

  • @pratimarai7399
    @pratimarai7399 Před 5 lety +1

    Thnks a lot God bless u

  • @parisv.5761
    @parisv.5761 Před 4 lety

    Love your clip

  • @slys114
    @slys114 Před 4 lety +1

    Now I know HOW I injured my hip flexor!!! Thank you!

  • @gnessi4029
    @gnessi4029 Před 2 lety

    wow, this was actually great.. I feel it.. thank you ! this is my fi9rst time watching a video of yours

  • @Mjzzz11
    @Mjzzz11 Před 4 lety +3

    This guy is legit

  • @vikrammungamuru9426
    @vikrammungamuru9426 Před 4 lety +1

    Super again.

  • @robynjones8524
    @robynjones8524 Před 3 lety

    changed my whole life damn

  • @rhondasilver3582
    @rhondasilver3582 Před 11 měsíci

    Thanks

  • @heyerdahl888
    @heyerdahl888 Před 5 lety +1

    Tony Horton nice showed it in P90x2

  • @Jegganathsurya9619
    @Jegganathsurya9619 Před rokem +1

    Keep ur both legs from hip to feet in straight line & lift, ur hip/lower body shouldn't fall backwards while lifting

  • @geraldshields9035
    @geraldshields9035 Před 4 lety

    @Coach PJ Nestler Wouldn't it be better to perform the hip adductor exercise along a wall in order to keep the proper alignment?

  • @sohosni4931
    @sohosni4931 Před rokem

    Perfect

  • @Kubiakmimi2
    @Kubiakmimi2 Před 2 měsíci

    I had so much compensations that I was doing it from quads

  • @vngvngvng
    @vngvngvng Před 10 měsíci

    Best way to target glutes and not knees/hamstrings?

  • @Ziaheart
    @Ziaheart Před 5 lety +9

    2:06

  • @speed-stick
    @speed-stick Před 4 lety

    Any tips for ITB syndrome? I've been struggling for 2 months now, and it's still hurting :(

  • @TheMotherofBirds
    @TheMotherofBirds Před 6 lety +55

    More female lower body exercises please 👍👍👍👍👍 and thank you.

    • @poltergeist5274
      @poltergeist5274 Před 4 lety +9

      There's no male or female exercise. Do them all no matter who you are.

  • @aligboyakasha
    @aligboyakasha Před 5 lety

    What was the song in the background

  • @GS-li1qz
    @GS-li1qz Před 2 lety

    can I load these with say a plate or a dumbbell on the side of my thigh to add resistance? is this the alternative when your gym doesn't have a hip abduction machine?

  • @iwannabetheverybestlikenoo381

    Damn, Ive been working out my glutes for more than 2 weeks now not knowing that Im doing it wrong. Ow maaannn. Thank God I found this video.

    • @THIS---GUY
      @THIS---GUY Před 3 lety +1

      Always look up the anatomy of the exersice you want to do. Lots of pdf textbooks or posters show which muscles are activated and how to flex them / activate them

    • @iwannabetheverybestlikenoo381
      @iwannabetheverybestlikenoo381 Před 3 lety

      @@THIS---GUY this is noted. Thanks for the tip, sir.

  • @HeyIntegrity
    @HeyIntegrity Před rokem

    Doesnt external rotation activate the piformis instead?
    Also What do you think about clamshells. As long as we internally rotate, they should be similar to the side lying abduction?

  • @lacrystalnkidz4545
    @lacrystalnkidz4545 Před 2 lety

    I was definitely doing it wrong lol

  • @nishadipurnima9242
    @nishadipurnima9242 Před 4 lety

    Pls tell me some exercise for side booty and under booty. Pls

  • @brethart522
    @brethart522 Před 3 lety

    I heard somewhere that pointing your toes up (or rather at 45 degrees) targets the glute max. Is this true??

  • @hookshotgod7188
    @hookshotgod7188 Před 11 měsíci

    These help the knees too?

  • @merdullah
    @merdullah Před 2 lety

    Unfortunately this doesn't work for me. When i try to lifts with internal rotation i feel activation at different points but when i do with external rotation i feel glutes taking over. What could be wrong for me?

  • @RamenReignss
    @RamenReignss Před 3 lety

    When I do this on the hip abduction machine, my hips cramp up bad.

  • @Add_Account485
    @Add_Account485 Před 5 měsíci

    I don't think anyone is laying down chest all the way down ( not even up on the elbow ) and raising their leg like that ; with the foot facing the ceiling...@{ even by accident }>> ?.. i just tried it and it HURTS Facing the foot upwards .. [ you can tell straight away ]>> so where did u get this information from? May i ask .. 🤗

  • @la33x
    @la33x Před 2 lety

    i only feel this in my knee of the leg being abducted, why could this be please?

  • @Add_Account485
    @Add_Account485 Před 5 měsíci

    Aren't you meant to be up on your elbow?

  • @susanaplantbasedadoptacat1677

    oh dear! all was wrong

  • @danimpa8779
    @danimpa8779 Před 5 lety +2

    What if your targeting the hip not the butt

    • @CoachPJNestler
      @CoachPJNestler  Před 5 lety +3

      Those are the same thing. the muscles of the butt control the hip, if you are trying to target the hip flexors there are much better ways to do it

  • @emyeu6286
    @emyeu6286 Před 6 lety +1

    How do u do it correctly standing?

    • @julestielman
      @julestielman Před 5 lety

      Same thing. Don't turn your toe & knee out.

  • @minimukherjee3
    @minimukherjee3 Před 4 lety +2

    Youre SO handsome

  • @salimr4718
    @salimr4718 Před 2 lety

    Really? I am very surprised. The way my physical therapist told me to do it is to point my heel slightly down with my leg slightly behind my body. And, added to the clamshell, it provides me great relief from my sciatica.

  • @mtocful
    @mtocful Před 4 lety +3

    how does the girl feel when the guy swing her leg

  • @Mark1Stelios
    @Mark1Stelios Před 6 lety +2

    Er, most people only do this exercises for the hip flexor?
    There's better exercises to target the glutes.

    • @danielbell5480
      @danielbell5480 Před 5 lety +2

      Think of the name of the exercise: Hip abduction; not hip flexion.

  • @BrendanSmallButera
    @BrendanSmallButera Před 3 lety +1

    Stop touching her like that. Why are you touching her like that?

  • @dragonsweathk3203
    @dragonsweathk3203 Před 4 lety

    Following and learning here ling time just now I realized I dont subscribe yet🙏🏽🙏🏽🙏🏽 sorry.. your WRONG videos teaching us as beginners to learn the proper posture and executions of exercises

  • @k_alex
    @k_alex Před 3 lety

    Too verbose and not to the point. You could have done the entire video in 2 minutes max.