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Browsing Tags hip stability

Self-Assessing Gluteal Function

April 9, 2019 · by Garrett McLaughlin

Article written on April 8th, 2019 at 03:23pm | Follow Garrett on Facebook and Instagram |

The gluteals are comprised of 3 muscles at the posterolateral aspect of the hip. These muscles include the gluteus maximus, gluteus medius, and gluteus minimus. Due to their location and connection between the pelvis, sacrum, and femur, they function in hip extension, abduction, external rotation, and internal rotation. But, they are also important from a stabilization standpoint, as they prevent hip internal rotation and help to align the lower limb during single leg stance and running.

I bet, at one time or another, you have heard how important these muscles are for everyday movements, athletics, and running. But, have you ever performed any type of assessment to truly test their integrity? If not, I have a very simple self-assessment that you can complete in 60-seconds or less. It’s called the hip bridge with straight leg raise.

How to perform the hip bridge with straight leg raise…

Lay on your back with the knees bent and feet flat on the floor
Lift up your hips to assume a hip bridge position
Extend one leg at the knee joint so the thighs remain level but you are supporting from one side
Hold this position for 20-30 seconds
Assess if one of the following things happened:
1. Inability to raise the hips up to the point where the knees, hips, and shoulders are in a straight line
2. The pelvis rotated and the non-weight bearing side dropped closer to the ground
3. The hamstring on the support side became very tight and/or cramped during the test
4. You were unable to hold this position for a minimum of 20-seconds
Now, complete the same assessment on the other side
Record the results and compare left to right

Take a second to watch the following video on how to self-assess the gluteals…

Because the gluteals play a variety of roles around the hip, this self-assessment could have shown you poor stabilization, hamstring dominance, poor neuromuscular control, gluteal weakness, or all of the above. Once you have improved the weak link(s), the next step is to build overall strength, stability, and endurance with a structured and progressive lifting program. This area can never be too strong and resilient!

If you found any issues with the self-assessment outlined in today’s article, I highly recommend reaching out to a knowledgeable healthcare professional who can help you create an action plan to see reliable results. Please click here to contact me directly if you have questions or want to work more closely together to find a solution.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Pelvic Position During Single Leg Stance & Running

April 3, 2019 · by Garrett McLaughlin

Article written on April 3rd, 2019 at 11:21am | Follow Garrett on Facebook and Instagram |

The pelvis is an important player that connects the lower extremity and trunk. Therefore, it deserves attention and respect when emphasizing proper biomechanics and movement. This is especially true during running and single leg stance.

The first thing to consider when it comes to positioning of the pelvis is it’s levelness during single leg activities, such as running, walking up/down stairs, strength training, etc. Poor stability and control surrounding the pelvis can present as a positive Trendelenburg Sign. This term refers to a position where the opposite side pelvis, from that which you are standing on, is actually dropped in a lower position (see image below).

When this happens, stability is inadequate and more stress will likely be loaded onto the hip, spine, and lower extremity. Not to mention it is very inefficient and can be a contributor to lower back pain, hip bursitis, gluteus medius tendinopathy, and patellofemoral syndrome.

What can you do about it?

The first step when addressing pelvic control and stability is teaching the pelvis how to be properly positioning during single leg stance. The hip hike walking drill is very neuromuscular and reinforces the ‘opposite side lift’ that should happen when in single leg stance.

One thing to realize with this drill is that is does not need to be exaggerated. The opposite side pelvis should be level with or slightly higher than the stance side. As long as it is doesn’t drop, then you are in a good position for success.

From there, increasing the demand by holding single leg stance is important. Since I’m a huge fan of marching drills, you can simply perform a hip hike followed by a sustained hold in the marching position. This can be performed for a series of repetitions and even loaded with one or two dumbbells to challenge the position. Once loaded, maintain emphasis on position of the pelvis and don’t just stand haphazardly on one leg. The position is what matters!

In the following video, let’s talk about the importance of pelvic position during running and single leg stance. Also, the hip hike walking and hip hike to single leg stance drills will be explained in greater detail.

Now that you have a better understanding of proper pelvic position while in single leg stance, it’s important for you to implement this concept within your strength training program. Exercises that require positional control at the pelvis are lunges, step ups, step downs, single leg squats, etc. So next time you perform any of them, make sure you reinforce the position of the pelvis so strength and stability can be built around it. This will help create the best long-term success and resilience to injury.

Have any questions about this topic or currently struggling with lower back, hip, or knee pain? Contact me so we can evaluate the pelvis and surrounding area to determine the best course of action to become pain-free and/or improve running performance.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Considerations for Maintaining Optimal Knee Health

March 27, 2019 · by Garrett McLaughlin

Article written on March 27th, 2019 at 03:55pm | Follow Garrett on Facebook and Instagram |

The knees endure tons of stress during running, athletics, lifting weights, and other daily activities. That’s why it’s important to implement the correct approach to optimizing knee health within your strength training and movement program.

In many instances, runners strengthen the muscles surrounding the knee joint in an attempt to resolve a knee injury and/or prevent a future one from occurring. Building strength and resilience is always welcomed since it creates somewhat of a protective shield around the joint. However, from a biomechanics standpoint, the knee joint is greatly influenced by the hip and medial longitudinal arch. Therefore, solely increasing strength is a short sighted approach to reducing pain and improving function.

Like I mentioned previously, the hip and medial longitudinal arch are key players when it comes to proper knee health. Stability and control at these joints ultimately dictate how the knee will be positioned during movement. This is especially true with running and single leg stance.

Poor stabilization at the hip and arch cause what’s commonly known as, valgus collapse. This means the knee joint is tracking inwards and the alignment of the entire lower limb is no longer in a vertical position. The greater the degree of this collapse, the more stress placed on the patellofemoral joint and knee as a whole. It’s important to realize that this is not a knee strength issue but rather a positional issue.

So, what’s the solution?

Assuming structural issues have been ruled out, implement a thorough and progressive corrective/loading program to build stability, control, and alignment in the lower extremity. This should include exercises that target hip/foot activation AND stability and alignment.

Next, improving the knee joint’s ability to withstand higher loads and ground reaction forces with landing-based plyometrics is a must. Teaching proper jumping, landing, and positioning of the joint during loaded activities will build the resilience needed to return to running with better long-term success and less incidence of future injury.

The following video will reinforce several key considerations when targeting optimal knee health…

I hope this article has helped shine some light on the “other” areas which contribute to proper knee health. I highly recommend seeking an evaluation from a qualified healthcare professional so you can be properly diagnosed and put on a daily corrective program. If improving your knee health is a priority, click here to contact me directly so you can work towards achieving a pain-free and healthy lifestyle.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Tying Together the Core and Hip for Optimal Lower Extremity Kinematics

March 21, 2019 · by Garrett McLaughlin

Article written on March 21st, 2019 at 11:28am | Follow Garrett on Facebook and Instagram |

When we look at proper running form, there is a significant requirement at the hip to stabilize the lower extremity. Stability promotes optimal alignment and greatly improves efficiency during gait. But, the body does not work in isolation and this is especially true while running. Many processes need to happen in a timed out and coordinated fashion in order to create proper movement.

So, how do you create an environment that carries over to better running mechanics and performance? It all comes down to knowing your limitations. exercise selection, progressive overload, and a solid understanding of physiology.

Yes, hip stability is super important. However, a stable hip without control of the spine, pelvis, and ankle is a lost cause. That’s because all of these areas require stability and reflexive control to keep you in an efficient and aligned position while running.

As a starting point, ground-based exercises are an excellent choice. But, it’s important to translate these improvements on the ground into an upright and loaded position that will ultimately carryover to running. This will tie together stability, strength, balance, and neuromuscular control which are all essential for proper movement.

In today’s article, I want to share (3) of the most beneficial core and hip combo exercises for runners. Their benefit comes from targeting the lateral core (obliques and QL) and hip (gluteals, TFL, hip rotators) simultaneously which helps simulate the demand on these areas while running.

The exercises include:

Modified Lateral Elbow Stabilization (Ground-Based: Beginner)
Lateral Elbow Stabilization (Ground-Based: Intermediate/Advanced)
1-Dumbbell Marching (Upright: All Levels)

As I mentioned previously, this progression teaches hip/core strength and stability on the ground in addition to increasing the demand in an upright position that relates running. I highly recommend this approach for any runner who is serious about seeing big improvements in function and performance.

Take a second and watch this video to learn proper technique on these 3 exercises…

Now that you have learned and hopefully understand the exercises, it’s important to go about this the right way. The modified lateral elbow stabilization and lateral elbow stabilization target the exact same thing but one is very much harder than the other. My recommendation is to select which one you can successfully complete 3 sets of 10 repetitions and start from there. Oftentimes, the lateral elbow stabilization takes approximately 4-6 months to build up to, so don’t rush! It’s more important to hold yourself in the right position and with good technique, rather than choosing the hardest exercise just because.

Since the marching exercise is resisted with a single dumbbell, you can start working on that immediately. Complete the ground-based and marching exercise in the same strength training session to see the benefits from both. This will help build strength, stability and balance in two different positions to impact your running.

Any questions? Comment below or contact me directly so I can provide more individual feedback. Thanks for reading!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

[The Hips Don’t Lie Series] 3 Movements to Improve Hip Strength & Stability

December 11, 2017 · by Garrett McLaughlin

The hips are such a vital area when it comes to everyday movements and athletics. That is why I wanted to devote an entire series on exploring related topics concerning maintaining optimal performance and resilience. Even if you think, “my hips are fine, I don’t need this,” please realize that the hips have a big impact on the knee, lower body mechanics and lumbar spine health. Therefore, I cannot overstate their importance!

In today’s video, and future videos, we will go more in-depth about self-assessment, flexibility, neuromuscular activation, strength vs. stability, and multi-planar movement. Be sure to click here first and watch ‘The Hips Don’t Lie Series’ Trailer. I hope you enjoy the content! And, please comment below with any questions or comments.

Like I mentioned in the last video blog, attention needs to be paid to both hip strength and stability. That’s why I always gravitate to split stance and single leg movements such as: split squats, slow eccentric step ups, and single leg deadlifts. Bilateral exercises such as squats and deadlifts still have value and should be included within your program, but targeting strength and stability simultaneously provides tremendous value.

In the following video, I cover 3 of my favorite exercises that impact hip strength and stability:

Make sure to keep an eye out for other videos in ‘The Hips Don’t Lie’ series.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

[The Hips Don’t Lie Series] Hip Strength vs. Hip Stability

December 4, 2017 · by Garrett McLaughlin

When it comes to optimizing hip performance, strength and stability are important. But, they are not the same!

Too often do I see people interchange strength and stability. This is also apparent in their training program as they have strength exercises and are assuming that better stability will be the result.

You cannot strengthen a muscle and expect it to stabilize better. That is why ensuring your program consists of specific exercises to target both is important. Or, finding those big bang-for-your-buck exercises which directly impact strength and stability.

In the following video, I explain the difference between strength and stability and why that matters at the hip joint:

Make sure to keep an eye out for other videos in ‘The Hips Don’t Lie’ series.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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