Increase Your Lateral Hip Stability to Stop Swaying and Sliding


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Jeremy Klinkhamer

10 Responses to “Increase Your Lateral Hip Stability to Stop Swaying and Sliding”

  1. January 9, 2013

    MichaelSkeels

    Do you have an online site where I can order the green leg band?
    Thank you Mike

  2. January 10, 2013

    MichaelBlock

    Hi Jeremy

    I request on a follow-up tip for ALL muscles demonstrate a simple simulated PIVOT routine explaining which core muscles are involved. Also an exercise to make the pure PIVO. This with out duplicating the backswing instruction Paul does. After all a PIVOT is an athletic movement.

    • Hi Michael,
      Great idea. I love talking about the PIVOT. I’ll put it on my list of topics for the future.
      Thanks much,
      Jeremy Klinkhamer, PT

  3. January 13, 2013

    Ben

    G’day Jeremy,
    I’ve tried the Gluteus Maximus Bridge exercises with not much difficulty, I have used the Plank exercise for some years that has a Gluteus element. However, this simple exercise was a revelation, I found out where this Gluteus Medius is after a few repetitions.

    • Perfect Ben! Now you’ll know the major muscle that controls your hips so they don’t sway laterally in the backswing; and you’ll recognize one of the muscles that helps you get your lead hip over your lead ankle (but NOT past!) while posting the lead leg for the downswing.
      Thanks for the comment,
      Jeremy Klinkhamer, PT

  4. Very useful and effective exercise ,Jeremy ,thank you .
    I “block “the sway backwards by” locking “my right knee in pushing it to the left .
    Ths doesn’t obviate the need to strengthen the “GLUTEUS MEDIUS”,
    I practise a drill I call the “LORENA OCHOA drill ” (She demonstrated this drill )with the same purpose :lying on your side ,legs fully extended ,you lift the outside leg upwards and hold ,then back .To make the exercise more difficult ,I strap weights on the leg .
    Do you agree the same GLUTEUS MEDIUS muscles work this way also ,or am I mistaken (I’m no expert !)

    • I believe you’re describing Sidelying Abduction… great exercise for the lateral hip, in particular the gluteus medius. The key is to keep your top leg in perfect alignment with your spine or even slightly behind you. Also, keep the lower back out of the workload by keeping your pelvis from “hiking” up toward the shoulder.
      Jeremy Klinkhamer, PT

  5. CarlFuchs

    October 18, 2014

    CarlFuchs

    Hi Jeremy,

    Will side leg lifts isolate and strengthen this muscle. I stand and lift my leg to the side for 10 reps. And then do the other leg. Three sets. Not sure if I’m hitting the muscle you’re talking about. I feel it on the side of my butt.

    • Hi Carl,

      Absolutely. You are performing what we call an “open kinetic chain” exercise. To progress towards more sport-specific movement patterns consider also working on “closed kinetic chain” exercises (as shown) as well.
      Thanks,
      Jeremy Klinkhamer, PT

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