10/14 - Hip Ther-Ex

Question 1

what are 5 doable exercises w the best glut med isometric contraction

Answer 1

side-lying ABD
single-limb squat
lateral band walk
single-limb deadlift
sideways hop

Question 2

what compensation is seen for a weak glut max? how can we screen for this

Answer 2

compensate w hamstrings
- ask where they feel the exercise in

Question 3

what are 3 exercises w the highest glut max activation

Answer 3

single leg squat
single leg deadlift
glut squeez

Question 4

what are 3 high level exercises that can be modified to target glut med and glut max

Answer 4

side plank
side plank and ABD top limb
front plank w hip ext

Question 5

how can SL hip exercises be modified to target different ms

Answer 5

hip flex - more TFL
hip ext - more glut med

Question 6

what clamshell exercise position biases glut med the most

Answer 6

clamshell in hip ext position

Question 7

rank possible clamshell positions from most to least glut med activation

Answer 7

1. in hip ext
2. w top leg ABD
3. with top foot ABD (valgus position) but knees together
4. typical position you picture

Question 8

what exercise has the highest glut med activation

Answer 8

side plank

Question 9

what is a consideration of the position of the pelvis in clamshell exercises

Answer 9

neutral (stacked) ideal vs open position of pelvis which allows for more flex

Question 10

describe glut max, glut med, and TFL activation in clamshell exercises

Answer 10

glut max inc in neutral pelvis
glut med inc in 60deg flex
TFL activation low

Question 11

what are 5 exercises with high glut med activation and low TFL activation

Answer 11

clams
sidestep
unilateral bridge
quadruped hip ext w knee ext
quadruped hip ext w knee flex

Question 12

what are 2 exercises with high glut max/med and TFL activations

Answer 12

sidelying hip ABD
hip hike

Question 13

what is a limitation of clam and side step as an ABD exercise

Answer 13

inc ER - they activated and helped w ABD

Question 14

what is a limitation with only assessing glut med, glut max, and TFL activation in ABD exercises

Answer 14

not looking at glut min
- 20% of ABD area of hip

Question 15

what are 2 exercises that target both superior and inferior glut max fibers

Answer 15

unilateral bridge
qped hip ext knee flex

Question 16

what is an exercise that targets only superior glut max fibers

Answer 16

clam

Question 17

what is an exercise that targets only inferior glut max fibers

Answer 17

qped hip ext knee ext

Question 18

what is a common compensation seen if resistance to ABD exercises is too high

Answer 18

trunk and pelvis rotation

Question 19

describe resisted side stepping and ms activation

Answer 19

inc activation in stance leg
inc glut > TFL activity in hip flex

Question 20

hip position in open vs closed chain for optimal glut med activation

Answer 20

don’t want hip flex in open
if in closed chain, want hip flex

Question 21

which of the 4 was the best for glut med activation:
- forward step
- side step
- SL abd
- prone hip ext

Answer 21

SL ABD

Question 22

which of the 4 was the best for glut max activation:
- forward step
- side step
- SL abd
- prone hip ext

Answer 22

prone hip ext

Question 23

what is a benefit of open over closed chain

Answer 23

open chain may be better for targetting specific ms

Question 24

what ms compensates for weak glut med

Answer 24

TFL

Question 25

how to preferentially activate glut max or hamstring fibers

Answer 25

straight sagittal plane - more in line w hamstring fibers

slight ABD, more in line w glut max fibers

Question 26

how can bridges be modified to impact hamstring activation

Answer 26

inc activation at 90 knee flex
dec activation at 135 knee flex

Question 27

why is glut strength important

Answer 27

dictates position of limb and motion you see down the chain