LB-GLUTE-MEDIUS/MINIMUS-X-AB·DUCTION-SIDE-STEP-[P]REHAB


AB·DUCTION – BAND SIDE STEPS


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Hip-Muscle Activity in Men and Women During Resisted Side Stepping With Different Band Positions – 2019 – Lewis
– Band around the knees, ankle and feet; side stepping in squat position
Gluteus Maximus: minimal (need to test upper gluteus maximus)
Gluteus Medius:  feet > ankles > knees
TFL – Tensor Fascia Latae: feet = ankles > knees
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Progressive hip rehabilitation: the effects of resistance band placement on gluteal activation during two common exercises – 2012 – Cambridge
– examine the effects of altering resistance band placement during ‘Monster Walks’ and ‘Sumo Walks.’
– 3 resistance band placements (around the knees, ankles and feet) during the 2 exercises
Gluteus Maximus: minimal (need to test upper gluteus maximus)
Gluteus Medius:  feet > ankles > knees
TFL – Tensor Fascia Latae: feet = ankles > knees
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Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? – 2013 – Selkowitz
– To compare hip abductor muscle activity
– determine which exercises are best for activating gluteus medius and superior portion of the gluteus maximus, while minimizing activity of the TFL
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Sidestep with elastic resistance around the thighs in a squatted position Starting position was in a squatted position, as described above for the squat. The subject then stepped to the side with one limb, followed in the same direction by the other limb, both step lengths approximately 50% of the starting-position distance between the feet (see squat). Knees were kept aligned with the ipsilateral second toe. If a sidestep with each limb in succession was considered a stride, then the subject performed a total of 2 strides in one direction, followed by 2 strides in the opposite direction to return to the starting position. This activity cycle was performed a total of 3 times. The same method of elastic resistance was used in this exercise as in the clam exercise, because there was otherwise little resistance to the sideways movement

TABLE 1 Normalized Electromyographic Amplitude of Each Muscle for Each Exercise*
Exercise Tensor Fascia Lata Gluteus Medius Superior Gluteus Maximus
Sidelying hip abduction 32.3 ± 13.1 43.5 ± 14.7 (P = .012) 23.7 ± 15.3 (P = .033)
Bilateral bridge 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 + Band around thighs 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 18.1 ± 12.9 30.9 ± 20.7 (P = .007) 34.6 ± 16.8 (P = .001)

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