Hip flexor and glutes weak

[Logan44551]

I've been having knee pain for a couple months now. Went to a physical therapist and he thinks it is a weak hip flexor and glut problem. Anyone got any tips for strengthening the hear areas? I'm having a hard time getting activation when doing excersises. Thanks

 

[Jestopherson]

Glute bridges! Shoulders planted on a bench. Feet flat on ground. Barbell across your hips with a pad. Run moderate weight for activation. The just pretend you're plowing away.

Tightening up my squat form and getting that stronger as well really improved my hip flexor. I used to get sciatic nerve pain around my right glute. Taking a break from squatting then rebuilding my form did wonders

 

[jJjburton]

Glute bridges! Shoulders planted on a bench. Feet flat on ground. Barbell across your hips with a pad. Run moderate weight for activation. The just pretend you're plowing away.

Tightening up my squat form and getting that stronger as well really improved my hip flexor. I used to get sciatic nerve pain around my right glute. Taking a break from squatting then rebuilding my form did wonders

Yea these are amazing. They hit glutes and hip and hammys hard when do e right. I have to use the extra thick pad or else it kills.
I start with 135 and go to 315. But i have seen people go much heavier. But i feel it at 135 and at 315

 

[MFAAS]

Take a quick look at this: Flex Those Flexors: 3 Steps To Powerful Hips | Bodybuilding.com

As far as heavy lifts go: super deep squats and sumo deadlifts both work the hip flexors well too Weighted glute bridges are great too.

You could also start doing a little pilates. Pilates is amazing for strengthening the hips and other little muscles we tend to forget about.

 

[KingCahoot3627]

Put your ur hands on your SI joints, the medial insertion point for the glutes. Contract ur glutes hard. U should be able to tell if one is insufficient. Feeling the difference urself is important to finding the mind muscle connection to activate the fibers that aren't working.

Then keep ur hand on those fibers to isolate them with any glute exercise u choose. Golfers lunge is any easy one, but honestly u can name any glute exercise u want. The mind muscle connection is the important part.

The glute isn't firing because of the knee pain/problem. It changes ur stance and glute doesn't fire anymore. The glute weakness is a symptom of knee issues, not the root of the problem.

 

[Perrin Aybara]

I like doing glute bridges with a dumbbell and a heavy band. Like run the band across the bottom of a squat rack, then lie down where it runs across your lap. Then roll the dumbbell up into position. I use a mat to lie the dumbbell on. Then do sets of 30 and for the last 5-10 reps pause at the top each rep for a 2-3 count. A 60lb dumbbell is a good place to start for 3 sets of 30 and go up in weight from there.

 

[Ridethelightningbarefoot]

Try some sumo deads and wide lowbar squat

 

[Test_Subject]

Back step lunges and Bulgarian split squats are excellent for hip flexors/glutes, as well.

Pull-throughs on the cable machine with the rope attachment are good, too, if you don’t mind looking like a fuckboy.

 

[Logan44551]

Back step lunges and Bulgarian split squats are excellent for hip flexors/glutes, as well.

Pull-throughs on the cable machine with the rope attachment are good, too, if you don’t mind looking like a fuckboy.

Bulgarians are out from the knee pain currently. I'd like to get them back in rotation

 

[jJjburton]

Bulgarians are out from the knee pain currently. I'd like to get them back in rotation

Well then cable hump pullthroughs it is!

 

[Eman]

Glute ham raise // back raises

Even if you do them as just a warmup move with no weight added, you'll be surprised how much they help just getting the activation wheels set into motion.

 

[Test_Subject]

Glute ham raise // back raises

Even if you do them as just a warmup move with no weight added, you'll be surprised how much they help just getting the activation wheels set into motion.

IMO weighted back extensions are a better deadlift accessory than bent over rows.

That’s right, I said it.

 

[Eman]

IMO weighted back extensions are a better deadlift accessory than bent over rows.

That’s right, I said it.

You are most certainly correct.

The only exception being someone with a weaker upper back than lower, but... How often is that actually the case?

 

[janoshik]

Try some sumo deads and wide lowbar squat

I strongly agree with this. This combo is literally magic, made both me knee pain from imbalances and back pain go away.

However, you have to make sure your form is immaculate on both.

 

[Methyl Mike]

I've been having knee pain for a couple months now. Went to a physical therapist and he thinks it is a weak hip flexor and glut problem. Anyone got any tips for strengthening the hear areas? I'm having a hard time getting activation when doing excersises. Thanks

I had the same issue.

Start with glute activations, hips are more complex. I lay on my side kind of at an angle and like its hard to describe like a lateral raise with one leg.

Knee pain almost always also means
Tight hamstrings
Tight calves
Tight lower back
Weak hips
Weak glutes

So strengthen the weak areas and stretch everything with extra time on the areas i mentioned

Watch out for the lower back being tight. Basically your lower back is forced to compensate for dead/weak glutes

Look up a youtube video called awaken your glutes, it will give lots of answers and routines and the what when and most important WHYs

This is a problem you need to address. Take it serious. Positives abound, negatives could be debilitating if you do nothing

 

[MFAAS]

I had the same issue.

Start with glute activations, hips are more complex. I lay on my side kind of at an angle and like its hard to describe like a lateral raise with one leg.

Knee pain almost always also means
Tight hamstrings
Tight calves
Tight lower back
Weak hips
Weak glutes

So strengthen the weak areas and stretch everything with extra time on the areas i mentioned

Watch out for the lower back being tight. Basically your lower back is forced to compensate for dead/weak glutes

Look up a youtube video called awaken your glutes, it will give lots of answers and routines and the what when and most important WHYs

This is a problem you need to address. Take it serious. Positives abound, negatives could be debilitating if you do nothing

And weak IT band too!

 

[Worf]

I've been having knee pain for a couple months now. Went to a physical therapist and he thinks it is a weak hip flexor and glut problem. Anyone got any tips for strengthening the hear areas? I'm having a hard time getting activation when doing excersises. Thanks

Find a PT or sports massage that can do MAT (muscle activation therapy)
done wonders for me

 

[RzSco]

Nordic curls and one-leg squats!

 

[EnhancedFormerAthlete]

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