Overcoming hip flexor over-dominance/hip extensor, glute weakness

HypertrophyCoach Joe Bennett Forums Anything Else Overcoming hip flexor over-dominance/hip extensor, glute weakness

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  • #17965
    Dubious
    Participant

    I’ve had a 75 yr old female client for almost 2 years now who’s made remarkable progress in overall strength and mobility, but she struggles most recently with what she perceives (has had others opine also) as weak gluteus muscles. I’ve attempted numerous glute and hip extensor activations and exercises with little luck. Most recently i’ve had some success with using a leg sled-press with a single leg, toes turned out and in front of the knee at the bottom where she is able to feel some glute and hamstring contraction now. My ultimate desire is to get her hip flexors out of the perpetually shortened position they are in and into a more balanced upright stance while walking and standing. Any suggestions?

    #17966
    Dubious
    Participant

    Not sure why I show up as anon but my login here is dubious mikesimus (my name is mike)

    #18023
    Joe
    Keymaster

    I’ve had a 75 yr old female client for almost 2 years now who’s made remarkable progress in overall strength and mobility, but she struggles most recently with what she perceives (has had others opine also) as weak gluteus muscles. I’ve attempted numerous glute and hip extensor activations and exercises with little luck. Most recently i’ve had some success with using a leg sled-press with a single leg, toes turned out and in front of the knee at the bottom where she is able to feel some glute and hamstring contraction now. My ultimate desire is to get her hip flexors out of the perpetually shortened position they are in and into a more balanced upright stance while walking and standing. Any suggestions?

    1st) she’s 75 so her posture may not change at all. Or (very) minimal. You don’t have an X-ray on hand, there’s no way of knowing what range is limited from actual bone fusion or calcification. And if you have her actually feeling her glutes, that’s better than most could do. So keep doing the movements she feels. From there, maybe just spend some time getting her to go through ranges see has available, not thinking “exercises”. These may be on a table, or standing, just taking her leg through where she can near full hip extension. You may even have to help off load her leg weight at some point to do this. (So load in the midranges where you have already with “exercise” and just work on moving as lightly as possible through end ranges.

    #18097
    Dubious
    Participant

    Ok thanks joe! Mostly wanted reassurance im not missing some glaring thing. Ive done a bit of MAT stuff (got jumpstart certified about a year ago) with her in the past and may go back to throwing it in again intermittently. Thanks again for all your help bro!

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