Green Bay, WI       920-857-1622
PROMOTION PHYSICAL THERAPY
  • Home
  • About
  • Physical Therapy
    • Back Pain
    • Neck Pain
    • Shoulder Pain
    • Knee Pain
    • Foot & Ankle Pain
    • Sports Injuries
  • Telehealth
  • Success Stories
  • Blog
  • Contact
    • Contact Information
    • Ask about Cost & Availability
    • Talk to a PT on the Phone
    • Free Discovery Visit
  • Home
  • About
  • Physical Therapy
    • Back Pain
    • Neck Pain
    • Shoulder Pain
    • Knee Pain
    • Foot & Ankle Pain
    • Sports Injuries
  • Telehealth
  • Success Stories
  • Blog
  • Contact
    • Contact Information
    • Ask about Cost & Availability
    • Talk to a PT on the Phone
    • Free Discovery Visit

Hip Strengthening-What is Best?

3/10/2020

0 Comments

 
Picture
Strengthening of the muscles surrounding the hip has been shown to be beneficial in helping to  manage pain in the hips and knees. In addition, improving hip strength can  improve athletic performance in running and jumping activities. Based on this, hip strengthening should be a consistent part of your regular strength training. However, to do it effectively, you need to know what exercises target the hip muscles the best.......
We have a couple of studies to look at for information about what exercises obtain the best contraction from the hip muscles. One study looked at muscle contraction strength of the gluteus maximus (the muscle on the back of your hip-your butt) and another study looked at the gluteus medius (the muscle on the side of your hip. 

In general what we find is that weightbearing exercises (ones where you are on your feet) are better than exercises in which you are laying down. Also, anytime you can do a single leg exercise, you will get a stronger contraction out of the hip muscles on the leg you are standing on. 
Picture
Above is a graph from a study looking at the muscle activity of the glute max with a variety of different exercises. As you see, single leg exercises produce the most force through the muscle. These were done with bodyweight only, so if that is easy, you can add weight by holding onto dumbbells to make to muscle work harder. 

Below is a graph of muscle activity in the glute med (the muscle on the side of the hip).
Picture
Picture
Again, we see that a single leg activity (the single leg squat) and a single leg standing activity (abd/ext) produced the highest muscle activation in the glute medius muscles.  Interestingly, the authors found that the sidelying clam exercise (one that is commonly prescribed by therapists and trainers), was ineffective at targeting the glute med. 

So, if you want to get your hips stronger to help get over an injury or to improve athletic performance, do your exercises while standing and get on one leg. Also, make sure to add load (weight) to your exercises when you can do more than 6 reps easily if you want to really get strong!

Thanks for reading and feel free to reach out if you have any questions or need assistance. 
Bob
0 Comments



Leave a Reply.

    Picture

    Author:
    ​Bob Brady

    "We help people aged 40+ stay active, healthy, and enjoying the things they want to do, without being limited by pain, weakness, stiffness, or injury"

    Archives

    December 2021
    August 2021
    March 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    August 2018
    June 2018
    May 2018
    April 2018
    February 2018
    January 2018
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017

    Categories

    All
    Achilles
    Arthritis
    Bulging Disc
    Calf Strain
    Chronic Pain
    Crossfit
    Degenerative Disc
    Disc Bulging
    Disease
    Exercise
    Fitness
    Foot Pain
    Green Bay
    Hamstring Injury
    Headaches
    Health
    Heel Pain
    Hip Pain
    Impingement Syndrome
    Injury
    Injury Prevention
    Knee Pain
    Low Back Pain
    Muscle Injury
    Muscle Pain
    Neck Pain
    Pain
    Physical Therapy
    Physical Therapy Clinic
    Plantar Fasciitis
    Posture
    Quad Pain
    Rotator Cuff
    Runners
    Running
    Shoulder Pain
    Shoulder Surgery
    Sleep
    Spine
    Sports Injury
    Tear
    Walking
    Welcome

    RSS Feed


​CONTACT INFO


Address: 
330 Packerland Dr. Green Bay, WI 54303


​Phone Number: 
920-857-1622

Fax Number:
(920)600-0212

Email: 
​bob@promotiongb.com

Office Hours:
​ By Appointment Only- We Are Available When YOU Need Help 

Picture

Privacy Policy (click here) 

MEDICAL DISCLAIMER:
All information on this website  is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website. 
 Created by PT Website Secrets