Top 5 Exercises for Gluteus Medius & Minimus (New Research!)
Автор: Rehab Science
Загружено: 2021-03-18
Просмотров: 1105080
Описание:
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.
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