Thank you, BBB. I’ll try to make sense of all that tomorrow, when I’m sober ;p
[quote]bushidobadboy wrote:
Lol, I think those are trigger points.
Standing cable abduction. Foot turned out 30 degrees, flex hip forwards and out = TFL muscle.
Foot/hip neutral, leg straight out to side (keep hips level - be strict) = glute min.
Foot/hip turned out 15 degrees, flex hip out and back 45 degrees (or whatever makes the muscle ‘pop’ under your finger for you) = glute med.
BBB[/quote]
So a few sets of 15 reps or so of each exercise first thing when I get to the gym?
[quote]bushidobadboy wrote:
Mr.Purple wrote:
bushidobadboy wrote:
Lol, I think those are trigger points.
Standing cable abduction. Foot turned out 30 degrees, flex hip forwards and out = TFL muscle.
Foot/hip neutral, leg straight out to side (keep hips level - be strict) = glute min.
Foot/hip turned out 15 degrees, flex hip out and back 45 degrees (or whatever makes the muscle ‘pop’ under your finger for you) = glute med.
BBB
So a few sets of 15 reps or so of each exercise first thing when I get to the gym?
Yeah, but play it by ear. You might be surprised at how easily fatigued these muscles can be initially. Also, you use the glute min on both sides, for stabilisty, even when only doing one leg abduction, so you work the left, but the right gets pretty tired.
EOD initially, to allow recovery is probably a good idea. Do some glute stretches post exercise to facilitate recovery.
BBB[/quote]
I did them today, and what you said there is true. I did 10 reps on each exercise and felt that was enough. Not much of an ego-booster this one 
Thanks a lot for your time.
[quote]bushidobadboy wrote:
Mr.Purple wrote:
bushidobadboy wrote:
Mr.Purple wrote:
bushidobadboy wrote:
Mr.Purple wrote:
My QL’s are working constantly stiff and tight, not so much from training, but from working and such. I foam roll and I’ve been trying BBB’s suggestions for correcting it (it’s in a thread in the CT section).
I was thinking of trying some thai massage, stuff like that. There’s a woman I know that’s supposed to be very good, there are doctors here who recommend going there instead of regular physio. lol
Have you been training your glute med and min religeously? I hope so, 'cos that’s the major factor in QL stress reduction, from a functional perspective, IMO.
BBB
I’ve been doing that split squat thing, and the stretch before I go to sleep. Should I be training my glutes directly? They are sore as hell after squatting, so there is no doubt that they are doing some work there. I’d say the glutes get more severe DOMS than any other bodypart.
The glute med and min are different from the glute max, in both function and innervation.
They are lateral stabilisers of the pelvis and as such, assist the QLs in that function. So it makes sense that if you train them, then you reduce the demand on the QLs.
I’m surprised that your glutes get DOMS. Mine never do, unless I do jump lunges.
BBB
Guess I’ll check out a wiki or something tomorrow and find out where they are. I’ll need to know where they are to have an idea of how to train them. lol
Maybe DOMS was wrong, hmm. They are what makes me go “oh holy shit” when I foam roll, though.
Lol, I think those are trigger points.
Standing cable abduction. Foot turned out 30 degrees, flex hip forwards and out = TFL muscle.
Foot/hip neutral, leg straight out to side (keep hips level - be strict) = glute min.
Foot/hip turned out 15 degrees, flex hip out and back 45 degrees (or whatever makes the muscle ‘pop’ under your finger for you) = glute med.
BBB[/quote]
Great description. I’m going have to implement these after my leg workouts.
Do you guys have the link to the other thread where BBB said what to do to correct the lower back tightness?
I think i know what my problem is, but am not sure. I sit a lot between school and free time, and think the majority of my problem is weak abdominals and tight hip flexors. I have pretty strong glutes from deadlifting and stepups, but also have pretty weak hamstrings. So i have a slight anterior pelvic tilt going on, and am working on fixing this.
So if you guys could direct me to that other thread I’d be most appreciative.
EDIT: BBB do you ever experience someone with an anterior pelvic tilt that has strong glutes, and reasonably strong hamstrings, but fairly weak abs causing the tilt. Ive done a lot of deadlifting and posterior chain work, and am pretty strong there, but haven’t kept up on my abdominal training so im thinking this could be the overall root of my problem. If this is the case, would something like hanging leg raises be a good option. Also, I could be wrong, but doesn’t an anterior pelvic tilt play a role in lower back tightness, as does the lower back tightness playing a role in the pelvic tilt? So basically its reciprocal? So if I correct the pelvic tilt there is a a good change the tightness will dissapear as well?
Thx for the reply BBB. I’ll look into those threads and see what I can find. When I stand, it seems as if my glutes aren’t “asleep” I can flex them hard left and right without flexing my back. But I can feel my pelvis tilting forward, and if I focus on contracting my abs it straightens out, its just really hard.
My “core” training recently has basically been front squats and deadlifts.
Thx again BBB i’ll get on it.
BBB do you still recommend stretching or foam rolling if one QL is a lot tighter than the other?