Here's my client Dr. DiDonato performing some bodyweight squats with a mini-band. The mini-band is used to reinforce hip abduction, which helps strengthen our hips (gluteus medius in particular). She's improved so much since we started, and her chronic case of knee valgus made her consider a knee replacement. Through our hard work and consistency, we have been able to regain function in her right knee. Dr. DiDonato also performs neurofeedback for individuals who have suffered from head trauma. She's extremely smart and a person who will do anything she can to help her clients so if someone is in need of help with a brain injury, please contact me and I will send you to her! #health#exercise#therapy#support fitness #muscle#knee valgus #adductors#abductors#hip#glutemedius#miniband#squat#tendon
"GOOD GIRL" "BAD GIRL" machines... What???
I'm sure you've seen these machines at the gym and probably even used them.
ADDUCTORS: I remember this motion/machine by thinking about "adding" to my body aka - i'm bringing my legs towards the midline of my body. Your adductors are located on the inside of your thigh, and they stretch from the inside of your knee to the bottom of your pelvis. Working your adductors is important when it comes to both knee and hip stability. If you have week adductors, your knees may "drop" outward and cause knee VARUS.
Adductor muscles of the hip:
Other ways to work your adductors?
-Squeezed a medicine ball inbetween your knees and squat at 90 degrees and hold
-hip adduction machine
-Adduction with cable machines
-lying on your side, cross your right leg over your left and lift the lower leg
-Leg press (adductor magnus)
(Do you want a video for these??)
ABDUCTORS: I remember this when I think about when a child is "taken away", they are abducted. aka my legs are moving away from (the midline of) my body. This is used everyday in our lives - stepping to the side, getting our of bed, out of the car, etc. They, like the adductors, contribute to our ability to stand, walk, rotate, and live. If you have weak abductors, your knees will "drop" inward (knee VALGUS). Weak abductors also mean you probably have weak glute muscles.
Abductor muscles of the hip:
-tensor fascia lata
Other ways to work your abductors?
-Lying side leg lifts
-banded side steps
(Do you want videos on these as well??)
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PSA: GOING BACKWARDS ON THE ABDUCTOR MACHINE DOES NOT HELP oK!!!
Crossed Single Leg & Arm Deadlift:
⭐️THE BEST GLUTE EXERCISE THAT YOU MIGHT BE MISSING?⭐️ 🎯MAIN TARGETS: 🔥Gluteus maximus & medius, 🔥Core (specially lumbar spine stabilisers) 🔥hamstrings, 🔥adductors... It you don't mind to deal with DOMS the next day, give this one a go. ⭐️ADVANTAGES: ⭐️Usually the gluteus medius don't require too much external resistance to get activated. Think rehab using light rubber bands or just own-bodyweight. However, I can't think about many other options that allow you to handle a "heavy-ish" load while activating the gluteus medius so greatly. ⭐️Easier to keep balance. Two reasons:
1️⃣There are two points of support with the floor (the standing foot and the hand holding the anchored bar) while traditional Single Leg RDL offers only one point of contact: the standing foot.
2️⃣The hand holding the barbell not only squeezes the bar but uses it as a unilateral counter-weight. That allows us to concentrate about reaching optimal range of motion during hip extension.
✅Keep both hips as even as possible during the flexion. In other words, both butt cheeks should look pretty much at the same high while initiating the pull. ✅To do so, visualise rotating foot inwards (toes pointing down). Rather than flicking the knee like trying to touch the ceiling, keep the elevating leg nice and straight. ✅Tight lats and maintain straight arm and wrist, so as to keep the barbell aligned vertically and close to the first centre of gravity. ✅The entire foot remains on the floor (but pushing down through the heel of the standing leg) while making sure that you don't lock your knees. ✅Only go bare-feet if your ankle mobility is optimal. If you use orthotics or have excessive foot pronation, keep shoes on. 🍀Happy to share more info. Will . .
Squats have been heading in a positive direction the past 5-6 weeks. Here I’m squatting 245lbs x 10 for a top set. Yes this is around 55% of my 1rm. I’ve been humbled and had to start from the beginning to build my squat back up. When I hurt myself 4 months ago I couldn’t even squat 135lbs without pain. I’ve had to work really hard during this rehab process with tons of stretching, mobility, stability exercises. Doing the little things are just as important in order to be strong and healthy. For example I’ve been doing exercises like pistol squats, single arm kettlebell squats, adductor ball squeezes to name a few. Things are looking up and my plan is to continue to take a patient approach. Starting this week I’ll be squatting twice a week and see how that goes while continuing to do the work I’ve already been doing for months.
Hamstrings are a major weak point in almost 100% of athletes. Leg curls like these can make kids faster, stronger, and less susceptible to knee injuries! Holding the dumbbell between the feet also strengthens the inside of the legs. #strengthschool#hamstrings#adductors#indyfitness
WHY WEIGHT WEDNESDAY: Deficit Kettlebell Sumo Squat w/Pulses on Assisted Cable Machine
One of my favorite butt exercises is Sumo Squat Pulses. A variation of the squat, this exercise can be a great finisher move at the end of your glute workout to really make sure you’ve worked these muscles hard.
Like a traditional squat, Sumo Squats work the glutes, quadriceps, hamstrings, hip flexors and calves. Additionally, because of the extra wide stance and turned out foot positioning, more emphasis is placed on the inner thigh adductors and glutes in a Sumo or Plie position. Depending on your core strength, you may also find Sumo Squats challenging to your balance, as you contract your abdominals to prevent your body from rocking forward or backward on your heels.
Performing this Sumo Squat at a deficit (while standing on an elevated platform) also increases your range of motion, which recruits more of your posterior chain (booty) and quad strength.
Lastly, adding pulses at the end of this exercise further targets your glutes and inner thighs.
To do: Stand on the steps of an Assisted Pull-up Machine facing away from the machine. Take a wide stance, with feet pointed out. (Knees should not go over toes when you squat.) Gripping a kettlebell in both hands in front of you, squat down, driving through your heels and keeping your back straight. Slowly return to standing and repeat 10-15x. After the last squat, stay in a squatted position and gently pulse up and down in small, 1” increments 10-12x. This is one set. Perform 3 sets total.
Variations: You can also perform this with a dumbbell or standing on top of two stationary benches.
Decrease the challenge by using a lighter weight or eliminating the pulses.
LEG TRAINING PART 2 - HAMSTRINGS , ADDUCTORS & ABDUCTORS #legday#hamstrings#adductors#abductors ⏩HAMSTRINGS training is really simple guys because there aren't that many different movements for them. You can do hit them trough leg curl variations (lying, seated or standing ) and deadlift variations ( best one for your hams are romanian and stiff leg deadlifts ). You can pair them up with your quads and do them in one training sesion but if your hamstrings are a week point you might consider doing them before your quads or even doing them on there own separate day. In my experience hams ( and even some studys back this up) better respond to lower reps and volume (5-10 reps )with heavier weights . Also I highly suggest that each time you preform leg curl variation you pause in a contraction for 2-3 seconds and then preform a controlled negativ. This will help you achive better mind to muscle connection as hamstring are really troublesome muscle group when it comes to this.
⏩ ADDUCTORS & ABDUCTORS - many people view this machines as girl only but that can't be further from truth. If you want fully developed legs with nice sweep from the side and no thigh gap you should definitely include this two machines in your workout. Don't get me wrong I'm not saying go pound your adductors and abductors for 30-45 mins but throw in 3-4 supersets for higher reps (12-15) of this two machines at the end of your workout. ⏩BEGINNER pick one curl and one deadlift variation and throw it in at the end of your quads. Do 3-4 sets of each and finsih it off 3 supersets of adductors and abductors. Also you can progressively overload you deadlift.9-11 sets in total. ⏩INTERMEDIAT add in one more curl variation to you hams training for another 3-4 sets. By now you can tell if your hams are progressing slower then your quads . If they are give the their on separate day or start training hams first and then quads afterwards. 12-15 sets in total. ⏩ADVANCED no need to go any higher in volume but you can start implementing forced reps ,dropsets ,rest pause sets and other intensity techniques.
Photo credit: @robertspoljar