♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(clapping)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion of course.
- Apparently we need to wake up.
We're sleeping too well on the SleepOvation mattress.
- Our semi-routine was semi--
- Off. - Off.
- Yeah, today we're gonna talk about
the glute max and medius, strengthening,
shape up, or get shapely, right?
- There ya go.
- Five best exercises, no weights, and it's science-based.
But before we do that.
- Oh yes Bob.
- If you're new to our channel,
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- [Brad] Yes.
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Wow.
- [Brad] I've always wanted to do that Bob.
- Yeah,
you'd be good at a boxing match.
So the mattresses have 700 individual mattresses
and they have air channels so they're nice and cool.
And you know, they're awesome mattresses.
- They are.
I can personally say I love mine.
- So, they're also giving away two pillows.
The pillows actually have springs in them believe it or not.
But you don't feel 'em.
They're very comfortable.
Brad and I also enjoy these.
- Off with those two Bob.
- All right Brad, go to work now.
- Bob, gluteus maximus, gluteus medius,
we know gluteus maximus is one of the largest muscles
in our bodies.
Medius, you know, it's in the hips
and this is what people are thinking about,
they wanna shape up their body.
That happens to be one of the parts--
- So the max is in the back,
medius and minimus are right on the sides here.
- It gets a lot of attention for a lot of good reasons.
But as therapists, we do not think that at all.
We realize that the glute maximus
has a great deal to do with your mobility.
If you're walking up a hill, if you're running,
you need to get out of a chair,
that muscle's a big prime mover.
The medius muscles are really important for your stability
which stabilizes your pelvis,
which can affect back pain, hip pain, and knee pain.
- And balance.
- And, very good Bob, and balance.
- And I think the same with the maximus.
It plays a large role in lifting correctly.
- Right, right.
So there's a lot of reasons why to do these exercises.
So I thought I'd do some research.
- Sure. - Let's find out
what are the best exercises people can do at home
without big fancy weight machines, etc.
- Thank you Brad.
Thank you for taking the time.
- So, J-O-S-P-T, Journal of Sports Physical Therapy
in 2013 had the same idea
and they came up with these five exercises.
They started out with 11 of 'em
and narrowed 'em down to these five exercises.
So, doing 10 to 15 reps of these per day, as we show 'em,
and do 'em daily, you know, take a day off.
I always recommend one day off.
- You mind if I say the title of it?
- Oh no, yes.
- "How To Isolate Glute Max and Medius,
Goal to Decrease Low Back Pain, Hip Pain, and Knee Pain."
- Right.
- So, I mean they had the idea in mind that yes.
- Yeah. - This can
lessen pain in the back--
- Right.
- Hip and knee.
- While shaping.
- While shaping, yes. (laughing)
- All right, they're sick and tired of babbling Bob.
Let's go to work. - Okay.
- All right.
So, you do need,
well you need to have some resistance
in the form of a loop band,
or if you have a resistance band you could tie
a knot in it I suppose. - Sure. Yep.
- One way or another, it's a pretty small item,
you know, as far as price.
So the first thing we're going to do.
- You want a pillow Brad or not?
- No, that's all right.
- Okay.
- I hope you don't mind my socks.
They're not my workout socks.
People do talk.
So you put--
- Apparently about my socks they talk.
(laughing)
- Yeah there was an issue there too.
The loop band will go right above the knees,
just above the knee joint.
And you get to actually lay down with this exercise.
You know, if you want a pillow you can,
but you're not gonna be here that long.
And you're simply going to do
side-lying clamshells like this.
- [Bob] It looks like a clam opening up.
- Yep.
- [Bob] So your heels and ankles are staying together.
- Right, yeah.
So if we go from this angle, so you get that view.
And you go up as far as they feel comfortable.
The color of the band,
the darker the band the more resistance.
This is yellow.
This is one of the easier ones, which is enough for me.
I feel these muscles working already.
Bob can attest to that.
- [Bob] Let me warn you novices
that you may want to start off without a band.
- There you go Bob.
- [Bob] And also make sure you're doing this
every other day to start with, or every third day.
I started off and I was like, you know,
I haven't been strengthening my gluteus medius and minimus,
and so I started using a black band
and I started doing it everyday
and I was doing two sets of 20,
and like oh my God I got so sore.
I couldn't sleep on my side.
- Oh Bob.
Why Bob?
- [Bob] It was sad.
I thought I was in decent shape,
but you know when there's muscles that you don't use.
- What does your wife do when you get like that?
- [Bob] I don't tell her because she--
- She knows you're grunting and groaning
over something silly you did in the basement.
Okay, we're gonna go to the next one
is bridging, which is this motion,
but actually the study was specific.
One-legged bridging.
So one leg out like this, and you can tell it's much harder
and I can feel that glute maximus kick in better on this.
One word to the wise is this could make a hamstring cramp.
- [Bob] Yes.
- So if it does, you straighten that leg out
and you sit up and stretch it to get rid of it.
If it's a real problem,
what works is if you put your foot up
on a piece of furniture.
We don't have that stool handy do we Bob?
- [Bob] No, it's not, sorry.
- So,
most people will be able to do these,
especially if you're younger and fit, without any problem.
And do, you know, 10 to 15 of these,
and all of these, make sure you do right and left obviously.
- [Bob] If they had to they could start with two.
- Right, exactly. - Two legs.
- That's a good point Bob, thank you.
- [Bob] All right.
- All right.
- [Bob] All right, what's next Brad?
- Bob, this one's a nice one.
Quadruped as therapists call it, or on your hands and knees.
All these, you should do 'em on a carpeted floor,
you know, hard floor's not comfortable, but--
- Bed's unstable.
- Yeah, not on a bed.
It's not gonna work out well.
We're doing this just for
video purposes. - You can put a mat
down on the floor.
- Yeah, there ya go.
Okay, so the next one, hands and knees,
and we're simply going to do hip extension.
While you do this, stabilize your core,
don't let your back arch real far.
Most people don't round up, but get it straight,
tighten up the abdominal muscles so it stays stable.
And out, and we're going to do--
- Look how nice and straight Brad is.
- Hip extension.
- Sure.
- So,
and the higher you go it gets a little more difficult,
but you can see if you go higher, my back starts to arch.
- Right.
- So, you know, pay attention to that.
Don't overdo that.
- You're really kind of just going up to level
aren't you Brad?
- Yeah, well I can't see, so.
But I'm a little tighter.
You know, some people may be more flexible,
some may not.
- You're going a little above level now.
- But I can definitely feel that glute max working.
So you'll want to do it 10 or 15 times, right and left,
and then do it like this, flex the knee
so it's about a 90 degree bend
which is sometimes kind of hard to tell.
- Yeah, you're pretty good actually right now.
Well, now you're drifting away from it.
- Well that's because in my case my hamstrings are tight
'cause I've been running, some of my exercises,
and I can feel those hammies cramping
and it's not worth a hamstring cramp.
- [Bob] Yeah, do what you can
because you're putting the hamstring on slack--
- Yep.
- And you're isolating the glute max that way so.
- We gotta do a video on cramps again Bob.
I gotta work my way through this.
(laughing)
- [Bob] Sure.
- It depends on my exercise routine.
Anyways that's not in this video.
- [Bob] Right.
- And then last but not least.
- [Bob] Oh the shuffle.
- Ah, the shuffle.
Now this one you could do without the band,
but it's not really gonna do the job.
You should have--
- I like this one.
It's nice and functional
and it translates to real life really well.
And
you get,
yep.
- There you go.
So, above the knees, so it's not over the kneecaps.
Start out in a position like this,
you know in that kind of a--
- [Bob] Like basketball defense.
- Athletic stance. - Yep.
- [Brad] And we're simply going to take your time,
and,
good control,
good stability with your shoulders,
don't let things bounce around and get undone.
Now, I'm kind of limited here in our studio,
but you could go, you know, the length of a room.
You could speed it up a little bit.
And this really works that glute medius
which is a real stabilizer.
- [Bob] Yeah, it's interesting when your,
you know, both glute mediuses
are working at the same time right now
'cause one's stabilizing and one's actually contracting.
- Okay, I can feel 'em right there.
- Yeah?
- So I got to take a rest.
- So, you didn't feel like doing MC Hammer,
"Can't Touch This?"
- No. (laughing)
Can't touch what?
- Never mind.
- I don't know where he comes up with this stuff.
- Somebody out there explain this to him
what we're talking about.
- MC Hammer.
What the hell is MC Hammer?
(laughing)
All right, we gotta go, we gotta go.
- Remember Brad and I can fix just about anything.
- Except for--
- A broken heart.
- There ya go.
- But we're working on it.
- And that's right. - You can trust us.
(laughing)
Thanks for watching. (band snapping)