♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet ♪
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're talking about the gluteus medius.
We got five best hip exercises for an attractive booty.
By the way, I tell you this quick story.
- Yeah
- So, my brother and I are about the same height.
- Yep.
- And years ago my wife came
up behind my brother and starts going like this.
- Oh Bob.
- And she goes, oh my, she thought it was me.
- Haha
- So that comes up every so often today.
- I bet your brother got a kick outta that.
- Yeah, he did.
- So let's go on with the program.
- So, and you know, a lot of people think, Brad
when you're talking about an attractive butt,
you're talking about the gluteus maximus.
- Right.
- But the medius is the one on this side.
- Right.
Which can yep, help shape it up on this side.
- Right. Which, you know,
- Is important.
- It is important, you know?
So yeah, here, we got the glute medias.
I actually took time with Sam to
to show you where the muscle actually goes.
It connects to the hip right there.
And then it fans out like a big fan.
So it's a wide muscle.
And not only is it good for that shapeliness but as far
as you're walking and your balance and your stability
- Stability, yes.
- Tremendously important.
- If you're older, you're one of those people that walk
like this, you know, kind of doing that?
- Or that waddle?
- This is gonna help
- Right.
that this is the one you wanna strengthen.
- Right.
- So it's, it's function as well
- As you look good and
- And you're gonna walk well.
- Right. So there you go.
- It's right up into the pelvis.
You see that?
It's one of a wide fan.
We did. I, I honestly didn't think it was that wide.
- Yeah. I thought it was well, we double checked it.
- Yeah, we did.
- Oh, now Sam your out of the picture.
So we gotta show you some exercise that are
gonna focus and work that particular muscle.
So should we get right to it, Bob?
- Sure.
- Bob, did we talk to our?
- Oh no, we haven't. By the way,
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- November of 2018's gonna start, isn't it?
- Yes, yes. It is.
- It is, okay. But yeah. Put 'em in suspense.
Okay. Now you don't necessarily need ankle weights or bands
but you know, as you get stronger with these exercises
you'll probably need some resistance
and we'll show you that.
- We're gonna start without though?
- Well, yeah.
- Okay.
- Right. So the we're talking
about the mechanics.
- Right.
- To work that gluteus medius we're gonna go out
to this side. It's an abductor.
That's this. The, the, the technical movement for it.
An abducts and look at my toe.
If I go like this, I'm doing it right.
If I point my toe out to the side like that
that does not work it.
- Bad.
- Bad, very bad.
So doing it properly now watch this.
No good.
- Right.
- We do not wanna do this when working our glute medius
We want keep good posture and just work that muscle.
Now, if you can do 15-20 of these, and it's pretty easy
both legs, then it's time to add some weight.
- And I think you're gonna be surprised how difficult
if you haven't been doing these to start off.
- Right.
- I mean.
- Especially when you do it properly.
- Yes.
- And, and you don't, you have good motion.
It's just not, you know, flopping it around in the wind.
We need good control, good muscle control.
I'm gonna put a weight on there.
I got a 30 pound weight there.
'Cause I'm feeling strong like bull.
Actually, you only need about a one
or two pound to start out with.
- Yeah, we've got a long lever arm,
and we got kind of a small muscle again.
So you don't need that much weight generally.
- It would be a lever leg. Wouldn't it?
- Well, lever leg. That's right.
- Okay. So here we go.
Or you can use one of these loop bands.
They work pretty nice. They're handy.
They're not very expensive.
Bob's got one here.
- I keep it around my waist all the time.
So then I can just once in a while go put it down like this.
- Yeah.
- So I'll be ready.
- So, If you're walking down the street
it's time to do your exercises.
Now you can start at the knee like Bob has
- Or you can start it farther up is what you're gonna say.
- Or go down the ankle.
- Oh, that is really gonna work.
- That's so much harder.
- Yeah. Yeah.
- [Bob] So yeah, this is gonna be much harder.
Oh my God.
Yeah. Now this would be too much for me actually.
- [Brad] Now you see, you're gonna need something to hold.
- [Bob] I get to use this.
Oh, you get the chair, you know
you might need a cane or a stick for balance.
And that depends on you
and you're gonna work it eventually try to get
to about a pace like mine or
he's a little slower with the band it's little harder.
- Yeah. I'm actually going out and then I'm touching.
- Sure.
- And I'm going out and touching that is.
- I'm gonna, I'm gonna recommend
15 to 20 repetitions for this.
Or you could even do more than that
but make sure you do both legs.
Otherwise you start walking in circles.
That was a joke.
- Yeah.
- Okay. Should we care.
- Explain it to me.
- All right.
Now the next one, even more advanced.
- Going to sideline.
- Nope. We got one more thing to show.
If you do have, if you'd like
if you have bands and you want to do some band exercise
this is even a little bit more aggressive.
You need to find a way to attach it to the wall.
And then from there you're gonna just attach
that to your leg.
- [Bob] Are you being (indistinct). We actually one way
to attach to the wall is use our wall anchor.
So which all works out really well for a lot of exercises.
- Yeah.
- But it it's a great way to do hip abduction too.
- Now, now this is even a little more aggressive
and I like it because you can adjust your resistance
by how far you stand from the wall.
You can start out here much easier
than when we go out here like this.
Okay. Just another option for it. Works out very well.
Okay. Now. I said five ways we're going to the right.
Wanna do go sideline?
- I was just going to scoot you.
- Should I do it?
- No. Go ahead, Brad.
- All right, so sideline.
- On here, I'd like to keep this knee bent,
this leg straight again.
The toe should not point up to the ceiling.
It's critical that you point it this way towards the camera.
- [Bob] And also again you're gonna probably
wanna start off without any weight
because this is a little harder even yet now.
- Right?
- This is harder than without weight standing.
'Cause now you've got more weight to deal with, so.
- And you'll know you're working it 'cause
right now I can feel that glute medius burning.
- Yeah.
- You know, I'm not gonna get 20 off here
without having a pretty good burn now.
- Not with the weight on.
- Right?
- Yeah. Oh, I feel strong today, Bob.
My hips are really starting to get,
- You look shapely.
- Yeah. And I'm getting my booty in boot.
- Yeah. All right.
- Now next one.
Are you ready?
- Yeah. Okay.
I, I'm, I was kind of waiting to see what you're gonna do.
- Now, this one I really like, is you take a band
and you step on it like this.
- Oh, that's the one you're doing.
- And then you pull it.
Now this one is gonna work more than the medius.
So you're getting bonus, but it really works the medias,
and it really it's much harder than it looks.
Now, I'm kinda grunting a little bit.
Not just because, but because it's, it's difficult,
and now you really get that weight bearing exercise.
This is a nice workout.
You gonna try it too, Bob?
- Well, I thought I'd try with handles.
I mean, because you make it a lot harder when
you're trying to hold onto the band like that, so,
- Oh, I'm tough, Bob.
It doesn't bother me.
- But yeah, that's a good point.
If you do one with the handles, you know
now it's gonna be a lot more handy.
- Yeah. Well I've got two bands on mine just
because I am tougher.
- Well actually, no, because this is pretty hard.
I need to take one off.
- This is actually nice and functional.
- Right?
You know, this is this is gonna again, help that person.
Who's a little bit wobbly in the balance.
And again, if you're younger and you're still
worried about your shapely look.
- Right.
- This is gonna definitely help that.
- You're gonna get more bang for your buck with this.
You're gonna work, be working more muscle groups.
Now I'm gonna recommend you do this one for sure.
And then you pick out one of the other ones that you like
for favorite, whether it's standing or laying down.
But this one, because you're, you're working more.
You're gonna.
- Yeah. You're getting all the benefits.
- Right. As a therapist, we're thinking-
- Yeah.
- balance. We're thinking more muscle groups.
- Yeah. This is the one where you're gonna get all the
the benefits, stability, and, and shape.
Exactly. You know?
And actually you can actually do this, too Bob. Watch this.
- Yeah. Oh yeah.
- Yeah. Now this is really gonna work your balance
'cause as you can see, I'm starting to get tippy
but you can do five or 10 that way.
And I've got too many bands on this.
I'd have to pop one off.
- Well, once you don't realize
actually now you're not only working this one.
- Yep.
- I'm working this one because it has, has to stabilize.
- Yeah. There you go.
- So now you're working both of 'em at the same time.
- Exactly. So that's a bonus, Bob.
- Yeah.
- I didn't really plan that until we got into.
- We won't even charge you for that bonus.
- There you go.
So good luck with getting those hips stronger.
Remember 15 to 20 reps. Do at least two different ones
including the standing ones,
and you are going to be in shape, and
- Here hold these Brad ones.
- Okay.
All right. I'll keep my mouth quiet.
- Remember we can fix just about anything
- except for
- a broken heart.
- There you go.
- We're working on it. Thanks for watching.