Powers Hip Strengthening Program

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Anabel Kennedy
5 years ago
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1 Powers Hip Strengthening Program

2 The Powers Program is an evidenced based exercise progression developed by Chris Powers, PT, PHD from the University of Southern California. Powers and colleagues have completed extensive research on the role of gluteus maximus (GMax) muscle acgvagon in improving lower extremity biomechanics and funcgon. The program consists of eight phases with an emphasis on triplanar GMax func7on abduc7on, extension, external rota7on. Phases 1-3 of the program are focused on GMax ac7va7on. Phases 4-5 are focused on GMax strength. And the final three phases emphasize func7onal applica7ons of the GMax during ballis7c tasks. The pa'ent MUST a*ain the goal repe''ons (and holds when required) at one level before progressing to the next level. -Make sure the you feel the exercises in the glutes. Of course, the quads will con;nue to func;on during the weight bearing exercises. But the ra;o of glutes to quads ac;va;on should be 2:1. If this is not the case, check form. If s;ll not the case, con;nue at a lower level for longer. -All standing exercises: 1) Lower extremity alignment 2) Hips down and back -Single limb exercises: 1) Pelvis level 2) Trunk ver;cal (no lateral devia;on) -Plyometric exercises: 1) SoM landings 2

3 Typical Time Progression for A Pa3ent that Presents with: Significant Pain Significant weakness Poor mechanics Ac#va#on (levels 1-3) 3 weeks Double limb strength & Movement (levels 4 & 6) 4 weeks Single limb strength & Movement (levels 5 & 7) 4 weeks 3

4 Level 1 Non Weightbearing Goals: _Hip & Trunk muscle isolation and _Increased ability to activate Progression Criteria for Level 1: Hold each exercise for 60 seconds (bilaterally) using blue band 4

5 Clam Clam with Trunk Activation 5

6 Hydrants Sidelying Hip Abduction 6

7 Sidelying Hip Abduction with Trunk Activation Trunk Activation 7

8 Level 2: Weightbearing (Double Limb Sta7c) Goals: _Weightbearing ac7va7on _Increase ability to ac7vate Progression Criteria for Level 2: Hold each exercise for 60 seconds using blue band 8

9 Squat with Theraband Squat with Trunk Activation 9

10 Squat with Trunk Activation Squat with Trunk Activation 10

11 Surfer Squat with Theraband 11

12 Level 3: Weightbearing (Single Limb Sta4c) Goals: _Weightbearing ac4va4on _Increase ability to ac4vate Progression Criteria for Level 3: Hold each exercise for 60 seconds (bilaterally) with blue band 12

13 Unilateral Wall Push Wall Push with Trunk Activation 13

14 Simulated Wall Push (Standing) Standing Fire Hydrant 14

15 Kneeling Bosu with Fire Hydrant 15

16 Level 4: Weightbearing (Double Limb Dynamic) Goals: Improve Muscle Performance: (Strength & Power) Progression Criteria for Level 4: Consistent Performance of Program for about 4 weeks 16

17 Resisted Squats with Theraband Kettlebell Squats with Theraband 17

18 Crab Walks Crab Walks with Trunk Activation 18

19 Forward Lunge (Hip Bias) 19

20 Level 5: Weightbearing (Single Limb Dynamic) Goals: Improve Muscle Performance: (Strength & Power) Progression Criteria for Level 5: _Normal knee extensor strength _Normal hip extensor strength _Normal hip abductor strength Hip/knee extensor strength Func%onal Progression Criteria for Level 5: Step-Downs Bilaterally No Pelvic drop No Medial collapse Trunk straight Hip strategy 20

21 Single Leg Squat (Bench Assisted) Single Leg Squat 21

22 Romanian Deadlift (RDL) Low Cable Pulls 22

23 Standing Fire Hydrants (Dynamic) Step-Ups (Hip Bias) 23

24 Standing Hip Hike Step Down (Hip Strategy) 24

25 Level 6: Weightbearing (Double Limb Ballis8c) Goals: Movement Re-educa8on Improve Muscle Performance (Strength, Power & Endurance) Progression Criteria for Level 6: Consistent Performance of Program for about 4 weeks 25

26 Level 7: Weightbearing (Single Limb Ballis6c) Goals: Movement Re-educa6on Improve Muscle Performance (Strength, Power & Endurance) Level 8: Return to Sport Phase _On Field Sport Specific Drills _Improve Sport Specific Skills _Avoid Contact for 4-6 weeks 26

27 Maintenance Program At least 3 days/week (1 hour) 2 ac>va>on exercises 2-3 strengthening exercises 2-3 movement exercises 27

BIOMECHANICAL INFLUENCES ON THE SOCCER PLAYER. Planes of Lumbar Pelvic Femoral (Back, Pelvic, Hip) Muscle Function

BIOMECHANICAL INFLUENCES ON THE SOCCER PLAYER Functional performance of the soccer player reflects functional capability of certain specific muscle and muscle groups of the back, pelvis and hip to work