HIP EXTERNAL ROTATION – MULTIPLE EXERCISES – RESEARCH
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EMG STUDIES
UPPER GLUTEUS MAXIMUS, GLUTEUS MEDIUS, TFL
– Clam Shells Hips Flexed @45º and Knee Flexed @90º
Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? – 2013
– Selkowitz et al
– To compare hip abductor muscle activity and to determine which exercises are best for activating the gluteus medius and the superior portion of the gluteus maximus, while minimizing activity of the tensor fascia lata (TFL).
– 20 healthy persons participated. Electromyographic signals were obtained from the gluteus medius, superior gluteus maximus, and TFL muscles using fine-wire electrodes as subjects performed 11 different exercises
| Clam in side lying, with elastic resistance around thighs | Starting position was lying on a treatment table on the side opposite the tested limb. The table was placed along a wall. Both limbs were flexed to 45° at the hip and 90° at the knee, with the tested limb on top of the other limb. The subject’s back and plantar surface of the foot were placed against the wall for control of position and movement. The subject raised the tested limb’s knee up off the other limb, such that the hip was in 30° of abduction, before returning to the starting position while keeping both heels in contact with each other and the wall. Subjects performed this activity with blue-colored Thera-Band (The Hygenic Corporation, Akron, OH) tubing around the distal thighs, with no stretch or slack on the tubing prior to raising the limb. The elastic resistance was used because the motion involved is a multiplanar arc that is only minimally resisted by gravity. |
Results
| Exercise | Tensor Fascia Lata | Gluteus Medius | Superior Gluteus Maximus |
|---|---|---|---|
| Side-lying hip abduction | 32.3 ± 13.1 | 43.5 ± 14.7 (P = .012)† | 23.7 ± 15.3 (P = .033)‡ |
| Bilateral bridge – Hip Thrust | 8.2 ± 7.4 | 15.0 ± 10.5 (P = .011)† | 17.4 ± 11.9 (P = .008)† |
| Clam | 11.4 ± 11.4 | 26.7 ± 18.0 (P = .006)† | 43.6 ± 26.1 (P<.001)† |
| Hip hike | 31.4 ± 14.4 | 37.7 ± 15.1 (P = .196) | 17.7 ± 15.2 (P = .001)‡ |
| Lunge | 21.6 ± 14.5 | 19.3 ± 12.9 (P = .623) | 20.1 ± 11.1 (P = .728) |
| Quadruped hip extension, knee extending | 15.6 ± 9.3 | 27.3 ± 14.9 (P<.002)† | 28.5 ± 16.6 (P<.007)† |
| Quadruped hip extension, knee flexed | 18.7 ± 10.6 | 30.9 ± 15.2 (P = .001)† | 30.1 ± 12.5 (P = .012)† |
| Sidestep | 13.1 ± 7.1 | 30.2 ± 15.7 (P = .002)† | 27.4 ± 16.7 (P = .002)† |
| Squat | 4.6 ± 3.8 | 9.7 ± 7.3 (P = .017)† | 12.9 ± 7.9 (P<.001)† |
| Step-up | 21.4 ± 11.4 | 29.5 ± 14.9 (P = .065) | 22.8 ± 15.6 (P = .754) |
| Unilateral bridge – Hip Thrust | 18.1 ± 12.9 | 30.9 ± 20.7 (P = .007)† | 34.6 ± 16.8 (P = .001)† |
GLUTEUS MAXIMUS UPPER & LOWER, GLUTEUS MEDIUS
– Side Lying to 30º with Straight Leg
The effects of therapeutic hip exercise with abdominal core activation on recruitment of the hip muscles – 2017 – Chan
Procedure
· 2 conditions: Natural Core Activation, Enhanced Core Activation
Results
Clam: hip flexed 45° . knees flexed to 90° . hip abduction 30° . hip external rotation 30°
· upper glute max 40 . glute medius 15 . lower glute max 5
Side-Lying Hip Ab-duction: to 30° with knee fully extended
· upper glute max 30 . glute medius 30 . lower glute max 5
Prone Hip Extension: knee flexed to 90° . hip extension up to 20°
· lower glute max 25 . upper glute max 20 . glute medius 20 . biceps femoris 20