Lateral pelvic tilt? I had a similar issue a couple years ago, and I’m pretty sure that was the problem.
These don’t exist.
Really? Unless you have some weird mutation, they should.
Medius and medial are entirely different terms.
Medius = Medium size
Medial = Closer to midline, as defined by the midsagittal plane
You will never find any anatomical texts that refer to medial glutes, because they do not exist. The gluteus medius is in fact the most lateral muscle of the hip, which is the exact opposite of medial.
Also the video you linked is referring to adductor function in controlling the pelvis in squatting. Not glutes. Especially not medial glutes
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Have we just witnessed… The beginning of a New Era?
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Soon we’re gonna be hearing about deltoideus medius and I can’t wait
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Hahaha!
Adductor pull backs on the left side are Good. Do that to tune up that left hip internal rotation and adductor or “crotch muscle.”
If your hips are sliding to the right, over the top of your right foot, the Is a problem with your right side-ass, or your right side abductors or your medial glute. Whatever you call it, the right hip isn’t pushing your foot and knee “out.”
This video is about using Hip Airplanes to learn to coordinate or fire up or strengthen your side-ass and that hip abduction on the right side. Ideally if you get some internal rotation on the left side and some external rotation on the right side, you’ll squat straight up and down in the middle.
You also mentioned a weak lat on the left side. Your lats are “connected” to the hip on the opposite side. So if you don’t have “stability” in your right hip, or if you don’t know how to “lock in” and “brace” your right hip, it will be difficult to train you left lat.
Maybe try the right side hip airplanes, or birddogs or something for that right hip Before you do stuff for your lats.
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There’s a cool variation of pullbacks that integrates this with opposite side adductor, but I don’t know what it’s called so I can’t find a video.
To get L adductors and R glute med:
- Lie on left side with feet on a wall and hips and knees in 90° of flexion. Place a roller or ball between knees for reference
- Exhale, dig heels into wall and tuck. Keep exhaling and digging until you feel abs and hamstrings. Breathe through nose from hereonin
- Push the right knee forward, horizontally adducting the left hip and horizontally abducting the right. Keep heels stuck to walls
- Lift the right knee off the foam roller to increase horizontal abduction of the right hip. Keep heels stuck to the wall
If that sounds familiar and/or you know the name of the drill, please let me know!
That’s the way the Postural Restoration Institute does the Clamshell.
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My two cents… Op might want to get the bar more level across his back. Since it being unbalance is going to cause him to favor one side or the other. As other have stated and go from there.
Thank you!
What happened dude?
Did you make any progress in dealing with that hip shifting?
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Thanks for the vid - this is great!
I have been struggling with the idential issue!
Hi thanks for checking in on me. I managed to fix it (well not 100%) but significant improvement. Both my hips are retroverted (alot of external rotation but little to almost none internal rotation). Pointed my toes out more and it felt more natural for my body.
Link :
https://drive.google.com/file/d/1iBQ2fiI7QzQlDJdbAAmLCvhaBrRpiNVr/view?usp=drivesdk
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Looks to me like the right ankle is rolling inward, bar on left shoulder is off( look at your hands, left hand bar is above the first knuckle, right hand is below ), throw in some possible adductor issues, possible QL and you got yourself some contributing things to hip shift.
Work from the ground up, starting with that right ankle. Do some banded ankle distraction type stuff and see if that’ll help.
Maybe throw in some regressed coppenhagens twice a week 3x30s working up to a full position.
Here’s a good way to work on internal rotation
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Hmm regarding the ankle mobility drill, is it aimed at improving ankle supination or ankle dorsiflexion? Also, retroverted hips are almost impossible to correct unless surgically operated if i’m not wrong meaning hip internal rotation drills will not improve much.
I’ll start doing the adductor work for sure tho!
How about you try them and see what happens?
What’s your total arc of hip rotation?
I have tried internal hip rotation drills before but i saw little to none improvement. My hip internal rotation is about 5 degrees compared to about 60-70 degrees of external
Those aren’t retroverted hips brother, you’re just lacking internal rotation. Retroverted hips would describe a state in which you have 90° total of rotation, with >45° ER and <45° IR.
What internal rotation drills did you try? There’s actually a good chance that Copenhagen planks will help improve your IR, if you perform them correctly