LB-GLUTE-MEDIUS/MINIMUS-X-HIP-DROP+HIKE-[P]REHAB


UNILATERAL HIP DROP + HIP HIKE


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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
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Hip Hike Starting position was standing on an elevated platform, with the knees and hips at 0° in the sagittal and coronal planes, and the feet/toes pointed straight ahead in midline. The subject remained weight bearing on the tested lower limb while alternately raising and lowering the other limb off the edge of the platform (by raising and lowering the pelvis), maintaining the knees at 0°.

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 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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