LOWER BODY STRENGTH & MASS: GLUTEUS MEDIUS & MINIMUS

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• Muscle Anatomy – Gluteus Maximus – Medius – Minimus .
  • Also see → Gluteus Maximus – Unilateral Exercises .
  • Also see → Posterior Chain, Hamstrings – Single leg RDL’s .

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EXERCISES

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• Top 5 Glute Medius & Minimus Exercises – Physiotutors
  (1) Side Lying Hip Ab·duction – heel higher than toes; add band or roll big ball on wall; bend knee to 90° to make easier
  (2) Stand on Box – Both legs straight; Pelvic Drop + Hip Hike through full ROM
  (3) Single Leg RDL – Toes of free leg point to floor and Hands on hips to stop hip rotation
  (4) Stand on Box – Single Leg 1/4 Squat or Single Leg Sit to Stand
  (5) Side Bridge
• Glute Exercises – Physiotutors
  (1) Single Leg Retro Step-up (2) Single Leg 1/4 Squat – Flexed leg pressing wall (3) Single Leg 1/4 Squat – Stand on box
  (4) Single Leg RDL – Toes of free leg point to the floor (5) Single Leg Forward Step-up (6) Glute Bridge
• Single Leg Squat with Band – Physio – Can do without the Band; Can place foot on a slider
• Glute Medius Series – Lunge Variations . Kaitlyn Physio – Instagram
  1️⃣ Lateral Lunge 2️⃣ Reverse Lunge to Forward Lunge 3️⃣ Walking Lunges
• Isometrics – Split Squat with Band . Kaitlyn Physio – Instagram
  1️⃣ Banded Isometric Hip Abduction2️⃣ Isometric Wall Press
• Glute Medius Skaters · Kaitlyn Physio – Instagram
  1️⃣ Skaters2️⃣ Skaters w/ Band3️⃣ Skaters w/ Airex4️⃣ Skaters w/ Band + Airex 5️⃣ Skaters w/ Bosu
• Controlling Knee Valgus (Knee Caving in) . Kaitlyn Physio – Instagram
  1️⃣ Forward single leg hops – again, focus is on exploding forward and controlling the landing (sagittal plane)2️⃣ Lateral single leg hops (frontal plane)3️⃣ Forward single leg hops with airex (sagittal plane)
  4️⃣ Lateral single leg hops with airex (frontal plane)5️⃣ Horizontal/Vertical single leg hops (frontal plane) 6️⃣ Side shuffle with lateral hop (frontal plane)
• Controlling Knee Valgus (Caving In) . Kaitlyn Physio – Instagram
  1️⃣ Transverse Step-Up 2️⃣ Transverse Step-Up + Knee Drive3️⃣ Weighted DB Transverse Step-Up4️⃣ Weighted DB Transverse Step-Up + Knee Drive
  5️⃣ SA Kettlebell Transverse Step-Up6️⃣ SA Kettlebell Transverse Step-Up + Knee Drive Step-Up + Knee Drive

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SQUATS on 2 LEGS + BANDS

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• Bodyweight Squat with Band around the Knees – Keeley Physio
• Squat with Band. – Kaitlyn Physio – Instagram
  1️⃣ Banded Body-Weight Squat2️⃣ Banded KB Goblet Squat3️⃣ Banded Barbell Back Squat

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1/4 SQUATS on 1 LEG – Standing on Box

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• Peterson 1/4 Squat – Start with flat foot & finished with heel up – Priority
• Heel Elevated 1/4 Squat – Priority
• 1/4 Squat Progression – 1 – Harden Chiro – Instagram
• 1/4 Squat Progression – 2 – Harden Chiro – Instagram

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UNILATERAL HIP DROP + HIP HIKE

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• Hip Hike – Standing on Box – Sports Injury Clinic Physios

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HIP AB·DUCTION – SIDE STEPS

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•  Band Monster Walk – Kaitlyn Physio – Instagram
  1️⃣ Forward Monster Walk 2️⃣ Backward Monster Walk 3️⃣ Lateral Monster Walk
• Band Side-Step with Squat – Gonzaga
• Band Backward Walk – Gonzaga
• Band Zig-Zag Walk – Gonzaga

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HIP AB·DUCTION – STANDING

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• Unilateral Stance – Band Ab-duction – Harden Chiro – Instagram
• Weight Plate Ab-duction – Contreras
• Kickback – Contreras
• Glute Medius Hip Thrust – Contreras
• Low Pulley Hip Ab-duction . Contreras
• 3 Movements with Band and around the Knees – Ab-duction + Ab-duction/Extension + Extension – Contreras

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HIP AB·DUCTION – SEATED

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• Seated Hip Ab-duction – with pads added for greater range of motion – Contreras
• Seated Hip Ab-duction and Hip Ad-duction Machine . Life Fitness
• Seated Band Hip Ab-duction & External Rotation . Priority

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HIP AB·DUCTION – FIRE HYDRANT

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• Glute Medius-Minimus Fire Hydrant Exercise – Kaitlyn Physio – Instagram
  1️⃣ Glute Med Fire Hydrant Isolation Drill 2️⃣ Glute Med Fire Hydrant Isolation Drill w/ Band

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HIP AB·DUCTION – SIDE LYING LEG RAISE

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• Side Lying Leg Raise – Contreras
• Side Lying Leg Raise – Contreras
• Side Lying Leg Raise – Physio · use foam roller or the wall to place leg in proper position
• Side Lying Leg Raise – Physio · 4:20 – Hip Extension + Hip Ab·duction + Hip External Rotation
  • See Hip External Rotation → Hip – Strength & Muscle Mass .

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