Weakness in the gluteus maximus and gluteus medius is often cited in contributing to patellofemoral pain, IT band problems, hip pathology and even back pain. Side brides (planks) and the clam exercise have been shown to be effective ways to strengthen the glutes. In this column, I will review an exercise that combines both exercises..
Progression:
1. Add a mini-band above the knees to increase resistance.
2. Perform the exercise with an unstable surface beneath the forearm and use the mini-band.
Regression:
If necessary, break the exercise into component parts (clam and side bridge) working to master form and endurance with each one. Additionally, you may opt to return to the floor after each clam allowing for a brief rest prior to performing each subsequent repetition.
Application:
Engaging the gluteals and increasing hip abduction strength while minimizing TFL activation will help improve alignment and reduce femoral IR on the patella. In addition, improving gluteal activation will reduce undue strain on the back, hip and knee.
Additional Notes:
Fatigue may impact the height and form of the side bridge portion of the exercise, so it may be necessary to cue the client to keep the top hip up or toward the ceiling throughout. Avoid pelvic roll back that also occurs with weakness/fatigue by initially bracing the client from behind and/or providing tactile cues until satisfactory form is consistently achieved.
Brian Schiff, PT, OCS, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor for EXOS API at Raleigh Orthopaedic. Brian conducts live continuing education webinars and presents nationally at professional conferences and seminars on injury prevention, rehab and sport-specific training. For more information on his products and services, visitwww.BrianSchiff.com. |
