The Best Exercise for Hip Stability | Week 42 | Movement Fix Monday | Dr. Ryan DeBell


[Rock Music] – I’m Dr. Ryan DeBell
from The Movement Fix. This is Movement Fix Monday
and I have Chris Johnson with me Lalalala. Let’s do it again. (laughing) I’m Dr. Ryan DeBell from The Movement Fix. This is Movement Fix Monday. And I have Chris Johnson
here with me again. And what we’re gonna talk
about is monster walks and actually why monster
walks may not be as effective, at least the way most
people are doing them. Why they may not be as
effective as you think they are and his favorite drill to do instead, that probably is more effective
and with his experience has been much more effective of a drill for teaching people how to
use their hip musculature and strengthening some
of the glute muscles versus the monster walks. So, I’m gonna hand the mic over. He’s gonna talk about that stuff and take us through some drills. – So, we know the importance
of the lateral hip musculature, especially the glute medius when it comes to dynamic
closed chain exercises. Especially running. So, we know that the monster
walk is also probably second to the clamshell in
terms of one of the most commonly prescribed exercises
among rehab professionals. And it’s not a bad exercise,
but it also sets the stage for a lot of compensatory
movement and sloppy mechanics. So, not that that means that
it’s gonna translate into pain but, I don’t give a lot of monster walks. I do love lateral toe taps,
because it just forces people to own the movement and the position. And then I’ll progress those. So, I’m gonna take you through that. Show you what it looks like and some of the simple ques that I use. So, I’m just gonna use a mini
band to put around the thighs, and As it specifically relates
to running, a lot of running, or a lot of runners get
in trouble at midstance, where the knee is in a flex position and this is sometimes
where we start seeing some dynamic valgus and
femoral internal rotation enter the equation. And again, a lot of the
times, people run with these, these kinematic changes and it doesn’t mean it’s gonna be painful, but if we’re trying to strengthen
the lateral hip region, this is how I like to first
introduce the exercise. So, I’m gonna get a little
bit of bend in the knee. Such that my knee is roughly
at the plane of the toes. Alright? This is gonna
challenge ankle dorsiflexion. I’m also gonna be training the quadriceps and the lateral hip. So, I’m gonna keep the foot pointing relatively straight away. Keep the knee centered over the foot. Make sure my pelvis and
shoulders are staying square. And I’m just gonna tap to the side. Alright. So I’ll usually
do three sets of 10. Alternating between sides. And this is a deceptive exercise. Again, very fatiguing on
the lateral hip region. Okay. So, before you
introduce monster walks, give these a shot. Set the stage for success
and then you can progress it. – So, what would be an issue that you commonly see, that’s a mistake that people
make during the toe tap? – So, with the toe tap, I would say the most common mistake is people tend to rotate
their pelvis off axis. And their probably doing that to augment their lateral hip control. – Okay.
– Alright? So, you know, if we position
the foot relatively straight, you know, a lot of folks
may have a tendency to want to toe out cuz they
feel a little bit more secure. So, if you have the
foot pointing straight, there gonna basically
take a back door approach to accomplishing that. So, again, simple exercise. Relies on really minimal
equipment, if any. You can easily do this without a band. I like to use a band because it further challenges a performer. So, but, fantastic exercise. Minimal equipment. – Sweet. So if I was somebody … – Yeah. – Who wants things to be harder? – Yeah – what could I do instead of a band? – So, I would say, if you want to do things
a little bit harder, you could use a barbell. In your case, I would just
throw a barbell into the mix. So, I’ll take this off. – So it just so happens we have a barbell. – (laughs) – Right next to us at this current moment. – So, and the beauty
of the barbells is that you’re gonna creat a
little bit more axial load on the performer, which again
with running is excellent because you’re teaching someone to really counter the effects of gravity. So, again, if I’m gonna
use a barbell to do this, I’m gonna hold here, and you can weigh it up to further challenge people. And again, lateral toe taps. – Sweet, barbell with a band? – That would be the next progression. – (laughing)
– Yeah – Barbell with 245?
– Sky’s the limit. – So, can you talk about real quick. Can you show us what the
mistakes are that people make during the monster walk. – Sure. – And why that’s a mistake. – Yeah, and I would say
the main thing is … You give this exercise. You turn your back on someone, which is often what happens
in an outpatient facility. And, they’ll tend to start
losing foot position. Okay? Or you’ll get asymmetry in foot position. Such that when people go to the side, and they may even start
falling into valgus positions or things that your trying
to prevent them from going into. So, again. I like to just usually set
people up in front of a mirror, and I’ll tell them if you
had a laser or a headlight that it should be pointing
relatively straigh away. Alright, because, most folks only go in the dynamic knee valgus. So, again that’s not the devil, but I wanna have a little
bit more variability here to give them more options. So, if I can teach them to counter that then we may actually start working into it a little bit later. But I want them to be able to counter it, especially if there dealing
with anterior knee pain. – Sweet. Awesome. – Alright? – Cool. Alright, so that’s a great way to start working
some of those hip muscles without doing a monster walk. You know, your perspective,
a lot of the times is you know, how people are doing
it in the clinic, et cetera. I see a lot of CrossFit Gyms
that are doing monster walks too, in large groups, and if you’re not paying close attention, and you’re going fast, you’re
going quick or whatever, then, yeah, you start
to turn those feet out and then we are really
doing the monster walk. We’re not getting what we actually wanted in the first place. So, the toe taps are a
great way to do that. I haven’t tried it yet with the barbell, but I have been doing it with
a band, and that is crazy. Like, it lights you–
– Deceptive – It’s deceptive. He makes it look so easy. It is extremely challenging. After eight or ten reps, it is like nothing
you’ve ever tried before. So, next time you think about working some of those hip muscles, helping people to prevent their knees from dropping in during
running or squatting. That is a great way to start working on some of that strength and control. So thanks to Chris again for swinging by in the
middle of his clinic, and for sharing his wealth of knowledge. You can check out his
stuff at zerenpt.com. He also has a YouTube chanel,
with tons and tons and tons of videos showing all
these different drills. There short clips. Just so you get a quick review. Great stuff on there. So I’ll make sure to link that
in the description as well. And as always, if you
haven’t already followed The Movement Fix on Facebook,
make sure Facebook.com slash The Movement Fix. Follow me there, and make sure
to follow the Instagram page @ The Movement Fix and hit the
subscribe button on YouTube so you get the videos
e-mailed to you every week. I’ll see you guys next week. [Rock Music]

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