How Hip Rotation Exercises Can Help Keep the Gluteal Muscles in Shape

April 15, 2020 4:36 pm Published by Leave your thoughts

Every day, the human body makes extensive use of the gluteal muscles: the gluteus maximus, the gluteus minimus and the gluteus medius. Every time you lift your leg, every time you take a step to one side, every time you get into and out of bed, you’re using your glutes. When one of these crucial muscles is injured, it’s essential to make sure you’re working on a strategy for getting back to normal.

Looking for a gluteal muscle hip rotation exercise in Napa County, CA? We have you covered.

Weight bearing vs. non-weight bearing

Regardless of which gluteus muscle you’re working on, the initial decision will be between weight-bearing and non-weight bearing exercises. Traditionally, weight-bearing exercise gets the most results, but those results come with a trade-off. Studies suggest that weight-bearing exercises put a greater demand on the body.

If your injury is too severe, adding weight to your rehab exercises could slow progress rather than help it. It’s important to pay attention to the recommendations of your physical therapist.

Gluteus maximus exercises

Here are some suggestions for exercises designed to elicit the most from your gluteus maximus muscle:

  • Lateral step-up: Place a small stool directly in front of you. Place one foot on the stool and straighten the leg, pushing the body upward. Pause in place, and then return to your original position. Alternate legs.
  • Rotational single-leg squat: In a standing position, lift one leg off the ground. Bend the other leg slowly, twisting your waist to one side as you descend. Go as deep as possible before slowly returning to your original position. These can be a beneficial gluteal muscle hip rotation exercise in Napa County, CA.

These exercises will help strengthen your gluteus maximus.

Gluteus medius exercises

The gluteus medius is responsible for your ability to lift your leg to one side. Here are some simple exercises designed to strengthen these essential muscles:

  • Standing hip abduction: Stand with your feet shoulder-width apart. Then, lift your left leg out to one side as slowly as possible. You can increase the productivity of this exercise by including an elastic band, as well.
  • Side hip abduction: While lying on one side, lift your leg into the air and hold it there for a few seconds before slowly lowering it. If you want to improve this exercise, you can modify it into a side bridge hip abduction by propping yourself up on one elbow.

Alternate legs with both of these exercises, but be careful not to overexert yourself.

Get results at your pace

At Focus Forward Wellness & Physical Therapy, our highly-skilled team can help you get back to normal with a range of rehab strategies. A regimen of gluteal muscle hip rotation exercises in Napa County, CA is just one of the ways we can help you overcome everything from limited mobility to sports injuries.

We have more than a decade of experience serving clients in our community, and we can’t wait to put it to work for you. Give us a call today to schedule an appointment.

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