The BEST Hip Exercises For Stronger Muscles | Less Pain & Improved Function (Do At Home!)
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- čas přidán 1. 06. 2024
- This video goes over six different exercises that can help build strength for your hip muscles, including glute medius and glute minimus. Each of these exercises can be done at home and can be modified to your own individual needs. Each of these exercises requires different components of hip activation to occur, including strength, stability and motor control, which all contribute to strong and healthy hips.
The importance of having strong and healthy hip muscles cannot be understated; hips that have adequate strength tend to be less painful, have healthier ranges of motion and allow for a greater overall quality of life.
Strengthening muscles (or keeping them strong) can require continual work, but it's well worth it when you reap the rewards. Just make sure that the exercises shown in this video are appropriate for you. If they are, feel free to tweak them and fine-tune them to make them work best for you!
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TIMESTAMPS:
0:00 - Intro
1:44 - Exercise 1
2:42 - Exercise 2
4:01 - Exercise 3
5:25 - Exercise 4
6:25 - Exercise 5
7:16 - Exercise 6
7:51 - Final words
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Website: www.strengthresurgence.com
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Interested in becoming a physical therapist or just want to know a bit more about the profession? Check out my blog: www.strengthresurgence.com to get all sorts of helpful information!
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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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Affiliate Disclaimer: This video and/or video description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a small commission at no extra cost to you. This helps support the channel and allows me to continue to make videos like this. Thank you for your support!
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Thank you for your consideration in supporting this channel! Keep making great things happen!
I started running last year at age 49. My hips have been giving me problems. I'm glad I just found your channel.
I know all too well what hip problems can feel like and how frustrating they can be! Stay tuned because I’ve got an another outstanding hip exercise video that I’ll be releasing in just a couple of days! It’s one of my favourites and has helped tremendously with my hip. Stay strong and keep making great things happen! 💪
Thank You! You have changed my life for the better.
love the hip smoke! Great video ;-) These exercises are helping me feel into building greater stabilization & strength.
It was much enlightening watching the tutorials. Profuse appreciation and affectionate thoughts. . .
Btw I’m a senior Medical slowly healing from a Bisphosphonate induced post traumatic subtrochanteric fracture of my left femur. In a revision surgery it was fixed with a PFN and now I’m on LIPUS (Exogen) therapy. Currently I walk with single crutch in the other hand but I have gross Trendelenburg gait. Wonder if I may get a specific advice for overcoming this pattern. I’m nearing to be 76 next month.
Thanks and kind regards,
Dr Mubarak Mehdi
(Former) Senior public Health Consultant WHO
Great series of exercises, well thought out and practical 👏
Wonderful video. Well done.
Great video thank you!!!
So glad we found your channel! Great examples of exercises!
These seem to be effective. Thanks! I have to try these.
Tq
Great stuff!
Thanks! Glad you enjoyed it!
Thank you definitely doing these
Glad you like them! Stay awesome!
The editing, is fantastic. This was informative, and entertaining. ty
I'm very glad you liked it! thanks so much for the kind words! Keep making great things happen!
You deserve high 6 figures subs.
Thank you for these exercises. I will start implementing them immediately!!! 🙂
You’re very welcome! Keep making great things happen!
Tough routine love it
Glad to hear it! Stay strong and keep looking after yourself and making great things happen! 💪
Thank you so much for your video. Could the popping of my hip and lower back pain be due to the fact that it's weak?
Yes, I've started adopting exercises to target my medius and minimus, as well as hip rotation exercises to strengthen my hips and improve hip mobility, and it has already improved my hip stabilization (mitigating hip popping) and eliminated my back pain (along with 20 min flexibility each night).
That first exercise is a life saver!! I wished I learned it 20 years ago when my back first started hurting. Awaiting bands to arrive to try the other exercises. Great explanations on the exercises!
Glad it's helping! Yes, that first exercise is an absolute money maker for hip strengthening. I give it to my patients all the time in the clinic. Stay strong and keep making great things happen!
Отлично ,я тренер из России , делаю ряд таких упражнений .Нашла несколько новых, спасибо
Thank u it s burn
Glad you enjoyed it and felt the burn!
I just had my gluteus minimus reattached, surgically. Im wondering how long I need to let it heal before adding these movements....
Hey man, really enjoy your channel since discovering it. Is there any way you could explain the difference between the 2nd and last exercise? Aren't they the same thing but body positioning is different? Thanks!
It's like the difference between doing abduction while standing (one leg at a time) vs while in a squat. All the exercises in this video technically do the same thing--strengthen the hip muscles. They just target those muscles at different angles and different intensities.
I asked the same question on another of your videos. How should this be implemented, on lower body days as assistance? Thanks!
Great question! I often don’t cover this in my videos since it can be highly variable. If you were looking to put any of these exercises into a workout routine, I’d put it into a lower body day and perform it more at the start of the routine. The theory would be that the hip muscles will be stimulated and more “ready to go” for any following exercises, though it depends on how many exercises you do, the current state of your hips, etc.
I’d keep it general for starters, maybe 2 sets of each exercises for the first week or so, and performing your repetitions slowly enough so that you tire out around the 10-15 repetition mark. A general range to shoot for is to be able to slowly perform a set of repetitions for around one minute without taking any breaks. If you can’t get this, start with 30 seconds or 45 seconds, etc. Assuming each repetition is done slowly enough that it takes around 5 seconds, you’ll be near the one-minute mark for a set of ten repetitions.
Depending on the intensity you perform these exercises at, and the state of your hip health/strength, a decent starting point for frequency would be around 3 times per week, but this is not set in stone; there is room to fine-tune based on your needs. Hope this helps! Stay strong! 💪
How can you tell which leg needs more help? Or which is weaker? I know that the hip that seems to have pain might not always indicate it’s the one with the problem. Should I be doing less reps for one vs. theThe other leg?
Do the same for each side, exercise for muscular symmetry, and you'll notice which one is weaker with practice.
❤
When implementing Exercise #1 (Single-Leg Mini Squat), are you strengthening the glute medius on the leg you’re standing on? I have an internally rotated leg and hip drop (tight psoas etc) on the right side, should I be strengthening the left gluteus medius more than the right? Any feedback is greatly appreciated
Ever do assisted airplanes?
Re: the prone internal rotations- could you clarify the tailbone curl ? I’m not sure what you mean- pelvic tuck ?
Thank you
If you were to stand and then squeeze your butt really hard, you’ll feel that your lower back flattens out, and that’s the movement you want to do when laying on the floor - flatten your lower back BUT try to do so without actually squeezing your butt. This flattening movement of the lower back causes the hip bones to rotate backwards, which is called a posterior pelvic tilt. If that tilt were to go on forever, you would see your tailbone start to curl upwards between your legs. That’s what I was trying to explain. The reason why you want to try and do this for the exercise is that it helps to isolate more of the muscular effort into the glute medius and glute minimus muscles, as least theoretically. Hope this helps!
Posterior pelvic tilt- ok, thank you !
Whats the difference between this and just progressing your pistol squats?
Pistol squats will recruit more of your larger muscles (glute max, quads, hams). These are for isolating your small stabilizers like the medius and maximus.
Does this help to fill hip dips in time?
Hip dips are due to musculoskeletal structure-- they're genetic. You can be fit, skinny, muscular, and still have them. Like the way your cheekbones look, it's part of the way you're inherently shaped. Hip dips are not due to underdeveloped muscles, but how your muscles attach to your bones naturally, plus how your body fat is distributed.
I don't really understand the last one. I felt it in the top of my hip, not glute med/min.
Scoot forward or backwards a little bit while sitting.
Also make sure it's a small band around your feet, not your ankles
The smoke effects 😂💀
Always fun learning how to add effects and throw in a bit of humour when I can! 😂
Have any tricks to smoke away my uneven hips???
You bet: find hip exercises that you feel are meaningful to you; ones that you can really feel the challenge with and are able to see how they might benefit you with activities that you enjoy and want to keep doing. The more meaningful and enjoyable exercises are to someone, the more likely they are to do them on a consistent and sustainable basis, which is the key to making sure that the exercises have enough time to take effect and even out any of the unevenness that you may have. Hope this helps!
Defer to Strength Resurgence, but might also suggest, from my many years of receiving rehab:
> Focus on one-side-at-a-time exercises like in this great video.
> Consider some isometric exercises.
I've been told that isometrics exercises are good for overcoming maladaptive accommodations that can develop where your body recruits the "wrong" muscle to compensate for weak ones (pretty common with hip muscles from what I'm told). With isometrics, there is "nowhere to hide" for the weak muscles so it can help rewire the proper neural pathways to help change the pattern to fire the proper muscles.
I second unilateral training! One side at a time can really reveal where imbalances are.
This video is typical of all the exercise videos posted on youtube by physical therapists.All these exercises are way too complicated and precise.Could we please come up with more compound,functional and practical exercises that promote how body. actually moves in time and space.Like a squat or a farmer carry or step ups.
Precision is often the name of the game for various orthopedic issues, so yes, this is my approach here for many of my rehab-oriented videos. Lots of great stuff here on the YT platform though for classic compound training and exercises. Stay strong! 💪
Lots of priformis with the second one.
Sounds like a benefit to me, but could be the pelvis is not internally rotated during the move.
🤣