Monster Walk

another thing that scares me is the weakness that most people have in their lateral hip I'm going to show you a way to can isolate this muscle both in a kind of motor skill practice way in the functional way that it actually works in upright human being so most of you have probably done that where you sit on a machine and push your legs apart it's kind of like the worst least effective least functional exercise you can possibly do because it puts you in a seated hip flexed position and it's easy to cheat if you've done like a thousand leg lifts and you haven't noticed any sort of streamline happening to your lateral thigh I'm going to show you why ideally if you're going to use the muscles the muscles you have to make sure that you stabilize the bony plants so if you stand on one leg and then you're going to fix your pelvis meaning your pelvis doesn't get to move anymore you're going to lift your leg out to the side which means the only thing that's changing is the femur relative to the pelvis but what most people do is people tend to move at the waist you see how my whole entire pelvis is moving so you can do a thousand leg lifts this way but if the motion is coming at the waist you didn't even move the hip joint which means you didn't even use the lateral hip muscles so when you stand on one leg or better yet if you lay down I'm going to lay down on this rocky surface if you lay down on your side push this hip as far away from you as you can and continue to push your pelvis with your hand away from you as you lift to get the contraction to happen here if you lift you see how I'm doing this there's nothing happening in the hip joint at all and although it looks like abduction it's not it's just raising or using the waist now how you use this at standing what we just showed you was this end of the muscle moving towards this set which is kind of how we think of all muscles moving which are going to do here instead is you are going to move the upper attachment towards the lower attachment high pop good morning there's pop every day he rides his bike so anyway you're going to go ahead and you're going to get tracked in this direction so this is a pelvic list same muscle different direction the way we just used it in in this way is not really a functional way because it doesn't help us with what we use this muscle for there's not a lot of this happening in nature is standing standing and allowing the other leg to swing through but it's nice to practice in both direction so you can do the leg lift like I just showed you you can just stand and isolate the motion it's not coming from here you're not lifting this hip up you're pulling this hip down to clear this foot away you also want to make sure that your knee is not bent while you do it you have to have a straight leg in order to have full length with that muscle or you can also try this exercise this is a resistance tube I can't find I have a ring I can't blend it so I just tend to not you can also for most physical therapy clinics you can get a plastic sheet band that you could tie a knot in we call this the monster walk very scary and you put it down around your ankles make sure your feet are pointing straight ahead put a little tension and if you don't have a monster walking up and you can still do it without you can keep your feet wide you're not stepping in right because every time you take a step in it takes the slack off you stay wide and you don't do it from the waist see that if you're doing it from the waist you're not getting any hip motion you have to do it from the hip when you do it from the hip get lots of lateral hip strength which is great for pregnancy it's great for sacroiliac joint stabilization it's good for glute development hip health bone low bone density in the hip it's great for everything and I'll show you one may to make it extra extra scary that's actually the way to do it the most the most correct this is actually how you do it most correctly you want to make sure that you've got all your scales and alignment down the back arms route very scary position and I call this the monster walk because it kind of has a lumbering kind of quality to it if you will but if you're trying to figure out how to freak people out this Halloween this is a good way to monster walk all about the place right

Channel: Nutritious Movement

Views: 32,685

Rating: 4.9340658 out of 5

Keywords: alignedandwell, Katy, Bowman, MS, hip, strength, monster, walk

Id: 7d9eCnBnfqU

Length: 4min 32sec (272 seconds)

Published: Thu Oct 27 2011