Lying hip abduction crack#

Start by pushing the bottom knee gently into the floor.Also, it’s a good idea to place a yoga block or towel between knees to encourage a more neutral pelvic position. Elbow at 90 degrees, knees at 45 degrees.Shoulders/hips are stacked on top of one another.Entire backside is flush against the wall.We get hip extension, abduction, and lengthening of the anterior hip complex. That being said, the intent here is to help people access their glute medius as part of the gluteal complex, to increase the brain’s and nervous system’s awareness of that muscle, and to recruit it once we get people into the upright/standing position and lifting heavy things. Sure, some people may need to regress things to include a healthy dose of motor control exercises, but at the end of the day, if you want to “strengthen” a muscle, you need to, you know, do traditional strength-building exercises. And frankly, doing an endless array of hip abduction or side lying clam variations isn’t going to be the answer.

Most people don’t have a weak glute medius. What Does it Do?: The objective here is to not to say we’re strengthening the glute medius. Who Did I Steal it From?: Chicago based chiropractic physician and strength coach, Dr. Modified Side-Lying Hip Abduction With Leg Slide Note to Self: lets tone it down on the quotations marks, mmm-kay. Sometimes we need to implement lower-level, “corrective” type movements in order to appropriately “access” them. That said, we can’t always “muscle” our way to strong, efficient glutes. Get those bad-boys strong(er) and firing more efficiently, reduce the likelihood of faulty compensations, and good things tend to always happen.Įxhibit A: Kellie Davis, co-author of Strong Curves, rocking some solid hip thrusts.Įxhibit B: this sexy firefighter rescuing a helpless kitten from a tree. Athlete or not, many people complain of chronic lower back pain due to “glute amnesia.” The glutes also serve a major role in helping to “bullet proof” the body. While not always the case and a true indicator of athletic prowess, using the eyeball test and comparing athlete A (who has a big ass) and athlete B (who looks as if (s)he has a 2×4 stuck to their rear-end), I’m going to put my money on athlete A. Having strong glutes allows athletes to lift more weight, jump higher, and run faster. I mean….GLUTES!Ī more poignant and mature fitness professional, however, will note that, the glutes – or gluteal complex (glute maximus, medius, and minimus) – are a major player in a multitude of strength & conditioning (in addition to general health & well-being) facets.

Lying hip abduction crack#

When most people – at least within fitness circles – think of “glutes,” they envision bikini models/figure competitors up on stage or people with 400+ lb hip thrust with the ability to crack a walnut/crush a Volvo between their cheeks, in what’s known as the 21st century’s version of “coolest bar trick ever.”Īnd well, I can’t disagree with either of those examples. Your neck is put under unneeded (and uncomfortable) strain when you raise your head.Exercises You Should Be Doing: Modified Side Lying Hip Abduction with Leg Slide Focus on stacking your hips during this exercise and avoid tilting forward or back.įocus on maintaining your spine neutral while performing the hip abduction exercise. Maintaining your alignment, meanwhile, ensures that you isolate the correct muscles. Side-lying exercises such as leaning forward or backward are difficult because they need regular attention to alignment. Intentional activity improves muscular endurance and reduces the risk of injury. However, doing so lowers the movement's effectiveness and can lead to bad form. It may be tempting to complete this practice quickly due to its ease. Raise the leg only as far as you can feel stiffness in the hip.

When you elevate your leg higher than slightly above the hip, the glutes and tensor fasciae latae (outer thigh) muscles are no longer separate and are replaced by other muscles.