Glute & Hip
102 Pins
·2d
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HIP STABILITY EXERCISES FOR RUNNERS: hip pain with activity? Take up your strengthening.
HIP STABILITY:” targeting the right muscles It’s one thing to practice hip mobility unloaded/“open chain” aka with your foot *not* against anything… it’s another to make your hip rotate with pelvis moving on top of it! The curtsy lunge can pack a lot of benefit when done with control. This does take some level of glute and foot control, but controlling the knee and aiming to keep a vertical shin via the controlled hip as you sit back into it can be great for hip and knee control. I even like it for training the ankle stabilizers after foot/ankle injury because of the range of dorsiflexion & eversion for the post tib & ankle muscles. Hip airplanes are a great exercise and can be found in rehab programs treating labral tears, hip impingement, back pain hip/knee pain, and balance fo
Emily Buwalda on Instagram: "📥 drop these RDL GLUTE VARIATIONS (with the wall hack) into your next lower body or glute day! 🔥 • 💎 GLUTE MAXIMUS = hold the dumbbell on the SAME side of the working leg. 💯 💎 GLUTE MEDIUS = hold the dumbbell on the OPPOSITE side of the working leg + rotation. 💯 • ❀ the “wall hack” is one of the BEST HACKS that I use for RDL’s. 🙌🏽 ❀ the wall hack is a ‘b-stance’ variation that takes pressure off of your back/lower back. 👌🏽 ❀ if I don’t use a b-stance variation, I’m using the “bench/bar hack” (see my video from August 13th 😉). 🔥 ❀ for both variations, push your hips BACK and tap the wall just slightly. Act like you’re shutting a door with your booty. 💯 ❀ for both variations, your FRONT SHIN stays VERTICAL. 💯 ❀ for both variations, follow the
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Destroy your GLUTES, not your knees!
No squats, no lunges! I’ll never take strong, healthy knees for granted—especially after experiencing a meniscus tear and undergoing knee surgery. If squats and lunges don’t feel good for your knees...these are some of my favorite alternatives! 1️⃣Good Mornings (12 reps) 2️⃣Glute Bridges (15 reps) 3️⃣Staggered Deadlifts (10 reps/leg)
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3 IT Band Stretches
These are static and dynamic stretches for the IT band to relieve stiffness and pain that can be caused by ITBS ( Iliotibial Band Syndrome) and sciatica. These stretches will increase your mobility and flexibility in your legs. Flow through each flexibility exercise for 1 minute. SAVE THIS PIN ✨ Repeat 3-4x a week for pain relief and to feel better in your body. IG: @Lindsayrosebush YouTube: https://youtube.com/c/PilatesOnDemand
