♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(clapping)
- Pop up Brad.
- Hips, hips are in.
- Hi folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet. - In our opinion of course Bob
- Today we're gonna talk about top five
glute medius exercises. - Right there.
- Which muscle is that Brad?
- That muscle right there, Bob.
- Yep, gives you the shape.
If you're a man or a woman,
you wanna have shapely...
- And it gives you stability when you walk,
in your balance.
There's a lot this muscle does.
- All right if you stumbled on our channel
by mistake, welcome.
And if you're new to our channel please take a second
to subscribe to us.
We provide videos how to stay healthy, fit, pain-free.
We upload every day.
Join us on our social media channels
and even go to our website:
bobandbrad.com cause we're always doing a giveaway.
Go to the giveaway section.
And right now we're giving away
a dozeology weighted blanket.
This thing weighs 15 pounds.
Research has shown it really helps with anxiety.
Helps calm you down.
- What is it?
150 bucks or something like that.
- Yeah, yeah.
It's a cool blanket.
- Good deal. - Well made.
- All right. (clapping)
- So today we're actually gonna do a workout
with Alex and Liz.
- Right, because they
They demonstrate better than us, Bob.
- Is that what you're trying to say?
- I don't know what I'm trying to say Bob
but this is gonna be better for them
to come in than... - That's right.
(laughter) - We're old.
We don't wanna work out anymore.
But they have their own channel, by the way, Alex and Liz.
- Are they gonna come in?
- Yeah, they're gonna come in now.
- Come on in, Alex.
They are husband and wife
and that's their channel.
- The way things worked out here, Liz does not get a mic.
Only the husband can talk.
- You guys should hear her yell.
She doesn't need a mic.
(group laughter)
- She can get beyond.
Family product channel.
Check it out.
All right, I'm gonna get behind the camera.
- We're gonna show five different ways to exercise
the glute medius.
Some are non-weightbearing.
Some are weightbearing.
Some are with resistance.
Some without.
And they're both gonna do a different one.
Go through these.
Pick the ones you like.
You can do all five of 'em;
three sets of ten and you'll clearly get
a good workout.
But to start out without, just go through them,
pick the ones you like and work with those first of all.
Are you guys ready?
- Ready.
- [Brad] Okay. You said ready, Liz?
Okay why don't you lay down first.
Liz, we're just gonna do
a typical sideline hip medius abductor strengthening.
Alex is gonna do it without any weight.
And if you do it properly it works good.
Go ahead, start doing 'em.
- [Bob] He's doing it without any resistance
and Liz is doing it with the resistance band there.
Those are just inexpensive loops you can buy
but they're very versatile.
You can do a lot of different things.
- You could use a weighted band
to go around the ankle,
but Alex says he gets - a weighted ankle cuff
- Good enough work without it.
- [Brad] And then you're gonna turn around
and do the other direction.
- [Bob] They're gonna flip.
Now, in addition to giving you the shapely bottom here
it's also really important in balance.
You'll find a lot of times in the elderly
this is a muscle that's really weakened on them.
That's the one where you see
people kinda sashaying back and forth.
- Trendelenburg, they call it.
Now one little thing.
If you find your toes are pointed up like this,
don't do that.
That's kinda what people normally like to do
so point your toe there.
Even a little bit down towards the...
- [Bob] You were kinda pointing your toe up there.
- I was doing that for demonstration purpose.
- [Bob] Oh, I see.
(laughter)
- I'm feeling it, that's for sure.
- Where do you feel it?
- Right here.
- [Brad] Yeah, that's exactly where we want it.
- [Bob] If you don't do these,
just without the weight.
Liz apparently does do these.
- She does quite often.
They called her Big Booty Judy back in high school.
(laughter)
Just kidding.
- [Brad] You can kick him Liz.
Okay we're gonna go on to number two to kinda get off that.
- [Bob] We better get Alex outta trouble here.
- [Brad] So we wanna work different fibers
of the glute medius so we're gonna do the clamshells.
So you're gonna flex the hips and the knees
both at about 45 to 90 degrees.
And the feet stay together.
That's the hinging point.
Right there where the feet are.
Kinda soles to soles on the shoe.
And just pull that up like that.
And again, resistance or non-resistance.
And you take your time.
Don't do them really fast
like you're flapping your wings or anything.
- [Alex] I could even put that weight on here,
couldn't I Brad?
- You could put a weight on your knee.
Exactly right.
- [Bob] Now if I remember right
the glute medius is an external rotator, isn't it?
I think it is. - [Brad] Right.
It's one of those kind of a crossover muscle.
- [Bob] I think it goes internal and external.
- [Brad] It fans out wide.
It's a good point.
- [Bob] Switch. - [Brad] Switch, yeah.
You getting tired?
- [Alex] Yep.
- [Bob] That's what they're doing here,
is they're kind of externally rotating the hip
for those of you who are interested in anatomical accuracy.
- For those three people out there.
(laughter) - [Bob] That's right.
We just satisfied their needs.
- [Brad] All right.
Now we are going to go to standing or weightbearing
which changes the workout of that muscle dramatically.
Nope, nope.
Hold it up,
'cause remember we need it for that demonstration piece.
- Where'd my weight go?
- [Brad] Now Alex is gonna use a weight.
You don't have it here?
You can use the white one.
And Liz is gonna use, you can use a band
and put it around your ankle.
And she's gonna hook it to our wall anchor
which works out really nice as you can see.
If you don't have that, you can hook it into a door.
Usually they do come with one of these things right here.
But the wall anchor really works well.
Okay, are you guys ready?
- Ready.
Okay, go ahead.
Show us some good hip abduction.
- [Bob] So now they're actually in the vertical.
And they're
- [Bob And Brad] Weightbearing.
- [Bob] Although the limb that's working
is not weightbearing
but the one that is weightbearing
is actually getting a little bit tired too.
- [Brad] Both sides are working, just in a different manner.
Now I want you to show how not to do it.
So, the compensating, then go like this.
- [Bob] You don't want to go far.
- [Bob] And you were right too, Alex
in showing the other way, dipping towards it.
Some people do that.
You don't want to do that either.
- [Brad] You want to keep that trunk straight and vertical.
If you have a cane or something to hold onto,
that can be really helpful.
Alex, do you want to grab your booyah stik there?
Whatever you have to hold onto.
It could be a cupboard.
Could be a door.
- [Alex] The toe tends to wanna go outward again, too.
- [Bob] That's right.
A lot of people it does.
- [Brad] Show the wrong way Alex.
You got big feet.
You can see it easier.
Really exaggerate it.
Now point it straight ahead.
There we go.
Are you feeling it?
- [Alex] Oh yeah.
Are we switching yet?
- [Brad] Yeah you can switch.
Liz isn't gonna switch because it would take too much time
to switch her velcro band around for a video purpose.
- [Bob] Alex, all your years of ballet are paying off.
- [Alex] (laughs) That's right.
My dad made fun of me for no reason.
(group laughter)
- [Brad] Are you done?
Are you balanced, Alex?
- I'm balanced.
- [Brad] Okay we're gonna grab the step.
Now this one is kind of a tricky one.
Probably a therapist would be
the only person that's gonna have you do this.
Maybe not.
- [Bob] Can you guys back up a little bit?
- [Brad] Oh yeah, back up.
We can cut Alex's head off, but not Liz
'cause she's pretty
and he's - Hey.
- [Bob] I'm gonna make the assumption
that most of you have never seen this one before.
- [Brad] It's very possible.
- [Bob] Check this out.
- Do you want me to have the weight on this leg, Brad?
- No, well, go ahead.
You can start doing them Alex.
Now Liz has got this orange band around
so we can see her pelvis.
The knee that is weight bearing has to stay locked.
Go ahead and bend that knee.
There you go.
If you're doing that, it's not gonna be effective.
You wanna keep that knee locked.
And now look; it's all hip.
And this muscle right here, that glute medius
is doing all that.
- [Bob] The one that's working is
the one that's on the step.
- [Brad] Yep, right there.
That's the one that's getting
- Point to yours, Alex.
There you go.
- [Bob] And I would not be surprised if,
probably not Liz, but probably Alex,
tomorrow that you're even a little sore in that muscle.
- Absolutely.
- Now switch it around so you can do the other leg.
There you go.
Again, 10-15 reps of these is probably a good amount
for the first day doing it.
As you get stronger, this muscle will accept
a lot of repetitions
'cause you're using it every time you walk
and any time you're weightbearing, this muscle's working.
- [Bob] You want to start off slow with this
especially if you're on the older side
because you can get these so sore
you won't be able to walk for days.
(laughter)
- And talk about balance.
Whoa.
- Next one, and the final number five.
Grab your bands lady and gentleman.
I really like this one.
This one is really good I think
particularly if you're in athletics.
- [Bob] Yeah this - You want front row?
- [Bob] I think this is more advanced.
So they're gonna do the MC Hammer thing there.
(laughter) Can't touch this.
- [Brad] All right ready? (humming)
Look at 'em cross.
Now this is one that doesn't look that hard
but when you do it
it's amazing how much.
You feel those hip abductors working so far?
All weightbearing that adds balance.
- [Bob] So what they have is exercise tubing
with handles on the end.
They can use different resistance for doing this.
They're losing their synchronicity there.
- I'm feeling it.
That's for sure. (laughter)
- [Bob] You're feeling those hips burning?
- My band's lighter than Liz's.
I'll even throw that out there.
(laughter)
- [Brad] All right.
Excellent job.
There's five of the best glute med exercises you can do,
one through five.
Congratulations. - [Alex] Thank you.
- Thanks for your help
- Adios, folks.
(chime)