Thread: Why can't I squat?

one for the TFL. which helps to make up the ITB

Sorry another question for the stability, how many sets of planks/birdogs/glute bridges should I be doiung?

Originally Posted by mike456

Sorry another question for the stability, how many sets of planks/birdogs/glute bridges should I be doiung?

planks= 3 sets x 10 sec each (try and increase 5sec each week)

bird dogs= 3 sets x 5 reps with each side (holding for a 3 count. Progress to holding for a 5 count as you get better).

glute bridges= 3 sets x 15 reps, 3/2/1 tempo. abs tight, squeeze glutes

standing on one leg and balancing with opposite hip flexed= 3 sets x 10sec. Once you can hold for 30sec on each leg for all 3 sets without falling over, get yourself a med. ball and a wall (or a partner) and try and do chest passes.

Originally Posted by P-funk

I use this one sometimes Except instead of doing it against a wall, I use my hands to hug my right leg, grabing behind the leg at the hamstring.

This is one I use a lot with my clients, and a similar version on myself except I've modified it so that I can do it on the floor. I press my leg into the floor and my torso is pointing upward.

On a side note, I was suggesting you do that clamshell exercise it as listed at the end for glute medius activation.

Originally Posted by CowPimp

This is one I use a lot with my clients, and a similar version on myself except I've modified it so that I can do it on the floor. I press my leg into the floor and my torso is pointing upward.

On a side note, I was suggesting you do that clamshell exercise it as listed at the end for glute medius activation.

basically just abduction?? (so anterior glute medius).

Originally Posted by P-funk

basically just abduction?? (so anterior glute medius).

Yeah. It's similar to the exercise recommended by Mike Boyle as a good beginner glute medius activation exercise.

Or were you referring to the stretch?

Originally Posted by CowPimp

Or were you referring to the stretch?

I was reffering to the last picture in that link. I think it is an activation exercise.

anyway, right...it hit the muscles that abduct the hip like the posterior fibers of the glute medius. the anterior fibers help to adduct the hip along with the glute minimus.

Originally Posted by P-funk

I was reffering to the last picture in that link. I think it is an activation exercise.

anyway, right...it hit the muscles that abduct the hip like the posterior fibers of the glute medius. the anterior fibers help to adduct the hip along with the glute minimus.

Yeah, exactly, the clamshell exercise. I do a similar exercise with my clients who need to strengthen/activate their glute medius, except that I apply manual resistance with my hand on their knee and put my thigh into their low back so they can't rotate at the lumbar spine to compensate.