10/14 - Hip Ther-Ex Flashcards
what are 5 doable exercises w the best glut med isometric contraction
side-lying ABD
single-limb squat
lateral band walk
single-limb deadlift
sideways hop
what compensation is seen for a weak glut max? how can we screen for this
compensate w hamstrings
- ask where they feel the exercise in
what are 3 exercises w the highest glut max activation
single leg squat
single leg deadlift
glut squeez
what are 3 high level exercises that can be modified to target glut med and glut max
side plank
side plank and ABD top limb
front plank w hip ext
how can SL hip exercises be modified to target different ms
hip flex - more TFL
hip ext - more glut med
what clamshell exercise position biases glut med the most
clamshell in hip ext position
rank possible clamshell positions from most to least glut med activation
- in hip ext
- w top leg ABD
- with top foot ABD (valgus position) but knees together
- typical position you picture
what exercise has the highest glut med activation
side plank
what is a consideration of the position of the pelvis in clamshell exercises
neutral (stacked) ideal vs open position of pelvis which allows for more flex
describe glut max, glut med, and TFL activation in clamshell exercises
glut max inc in neutral pelvis
glut med inc in 60deg flex
TFL activation low
what are 5 exercises with high glut med activation and low TFL activation
clams
sidestep
unilateral bridge
quadruped hip ext w knee ext
quadruped hip ext w knee flex
what are 2 exercises with high glut max/med and TFL activations
sidelying hip ABD
hip hike
what is a limitation of clam and side step as an ABD exercise
inc ER - they activated and helped w ABD
what is a limitation with only assessing glut med, glut max, and TFL activation in ABD exercises
not looking at glut min
- 20% of ABD area of hip
what are 2 exercises that target both superior and inferior glut max fibers
unilateral bridge
qped hip ext knee flex
what is an exercise that targets only superior glut max fibers
clam
what is an exercise that targets only inferior glut max fibers
qped hip ext knee ext
what is a common compensation seen if resistance to ABD exercises is too high
trunk and pelvis rotation
describe resisted side stepping and ms activation
inc activation in stance leg
inc glut > TFL activity in hip flex
hip position in open vs closed chain for optimal glut med activation
don’t want hip flex in open
if in closed chain, want hip flex
which of the 4 was the best for glut med activation:
- forward step
- side step
- SL abd
- prone hip ext
SL ABD
which of the 4 was the best for glut max activation:
- forward step
- side step
- SL abd
- prone hip ext
prone hip ext
what is a benefit of open over closed chain
open chain may be better for targetting specific ms
what ms compensates for weak glut med
TFL
how to preferentially activate glut max or hamstring fibers
straight sagittal plane - more in line w hamstring fibers
slight ABD, more in line w glut max fibers
how can bridges be modified to impact hamstring activation
inc activation at 90 knee flex
dec activation at 135 knee flex
why is glut strength important
dictates position of limb and motion you see down the chain
