GLUTE MEDIUS-MINIMUS STABILIZATION EXERCISES
INSTAGRAM VIDEOS
- Glute Medius Series – Lunge Variations . Kaitlyn Physio
1️⃣ Lateral Lunge: the glute med on the side that you are lunging into is being loaded eccentrically
2️⃣ Reverse Lunge to Forward Lunge: the glute med on the leg that constantly is staying in contact with the ground is firing in order to keep the pelvis level. Additionally, the glute med on the side that is lunging forward is firing in order to keep the knee from collapsing inward
3️⃣ Walking Lunges: the glute med on the side that is in single leg stance is firing to help keep the pelvis neutral and also to help assist the other leg to come forward. At the same time, the glute med of the leg that is lunging forward is working to prevent the knee from caving inward. - Isometrics – Split Squat with Band . Kaitlyn Physio
1️⃣ Banded Isometric Hip Abduction
2️⃣ Isometric Wall Press - Glute Medius Skaters · Kaitlyn Physio
1️⃣ Skaters
2️⃣ Skaters w/ Band
3️⃣ Skaters w/ Airex
4️⃣ Skaters w/ Band + Airex
5️⃣ Skaters w/ Bosu - Controlling Knee Valgus (Knee Caving in) . Kaitlyn Physio
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
1️⃣ Transverse Step-Up
2️⃣ Transverse Step-Up + Knee Drive
3️⃣ Weighted DB Transverse Step-Up
4️⃣ Weighted DB Transverse Step-Up + Knee Drive
5️⃣ SA Kettlebell Transverse Step-Up
6️⃣ SA Kettlebell Transverse Step-Up + Knee Drive Step-Up + Knee Drive
YOUTUBE VIDEOS
- Single Leg Squat with Band – Can do without the Band; Can place foot on a slider
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