Thanks Derrick

I’ll give it a shot.

I also found I have some trigger points in the adductors but they are awkward to get at.

Hey Dave, coincidentally this is something that I’ve been playing around with to correct valgus collapse on SQ’s, and your post made me think that it might work for HT’s as well.

Take a 2.5-lb. plate, and place it under the outside heel on your working hip side. Bare feet please.

Now focus on pushing through the plate (lateral heel) as you bridge/thrust. If you keep the force on the outside of the heel with the plate acting as proprioceptive feedback, you may feel your glute taking back over for your adductor to extend the hip.

Why does this work?

The adductor is to some extent “disabled” due to shifting the force to the lateral heel side and corresponding lateral hip. You are now forcing the load to the glute medius side of the hip.

This effectively creates a supinating force running from the hip down the leg through to the outside of the heel. This rocks because as the glutes extend, they also torque outwards. Note how the glute muscle fibers travel in a diagonal direction across the hip. This is how “screwing the hip into the socket” manifests where the rubber literally hits the road.

The idea is that this will help establish a new motor program, and then you can ditch the plate, as you will have an “imaginary” plate on your hard drive.

Anyway, worth a shot, right? Here’s a short video demo in case this sounds mysterious and complicated; it’s actually pretty practical and easy to setup:

http://www.youtube.com/watch?v=gCieC_ceCMM

Good luck!

Any idea how to stop the adductors dominating with glute bridges especially single leg ones?