{"id":9636,"date":"2024-05-11T06:47:58","date_gmt":"2024-05-11T06:47:58","guid":{"rendered":"https:\/\/langs.physio-pedia.com\/practical-guide-to-hip-and-knee-strengthening-de\/"},"modified":"2024-05-12T06:40:46","modified_gmt":"2024-05-12T06:40:46","slug":"practical-guide-to-hip-and-knee-strengthening-de","status":"publish","type":"page","link":"https:\/\/langs.physio-pedia.com\/de\/practical-guide-to-hip-and-knee-strengthening-de\/","title":{"rendered":"Praktischer Leitfaden zur Kr\u00e4ftigung von H\u00fcfte und Knie"},"content":{"rendered":"<div class=\"mw-parser-output\">\n<div class=\"editorbox\">\n<p><b>Originale Autorin <\/b>&#8211; <a title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\">Wanda van Niekerk<\/a> basierend auf dem Kurs von <a class=\"external text\" href=\"https:\/\/members.physio-pedia.com\/course_tutor\/lee-herrington\/\" rel=\"nofollow\">Lee Herrington<\/a><\/p>\n<p><b>Top-Beitragende<\/b> &#8211; <a class=\"mw-userlink\" title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\"><bdi>Wanda van Niekerk<\/bdi><\/a> und <a class=\"mw-userlink\" title=\"User:Jess Bell\" href=\"\/User:Jess_Bell\"><bdi>Jess Bell<\/bdi><\/a><\/p>\n<\/div>\n<div id=\"toc\" class=\"toc\" role=\"navigation\" aria-labelledby=\"mw-toc-heading\"><input id=\"toctogglecheckbox\" class=\"toctogglecheckbox\" style=\"display: none;\" role=\"button\" type=\"checkbox\"><\/p>\n<div class=\"toctitle\" dir=\"ltr\" lang=\"en\">\n<h2 id=\"mw-toc-heading\">Inhalt<\/h2>\n<\/div>\n<ul>\n<li class=\"toclevel-1 tocsection-1\"><a href=\"#Progressive_Overload_for_Strength_Development\"><span class=\"tocnumber\">1<\/span> <span class=\"toctext\">Progressive \u00dcberlastung zur Kraftentwicklung<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-2\"><a href=\"#Isolated_Muscle_Work_Around_the_Muscles_of_the_Hip_and_Knee\"><span class=\"tocnumber\">2<\/span> <span class=\"toctext\">Isolierte Muskelarbeit im Bereich der H\u00fcft- und Kniemuskulatur<\/span><\/a>\n<ul>\n<li class=\"toclevel-2 tocsection-3\"><a href=\"#Gluteus_Maximus\"><span class=\"tocnumber\">2.1<\/span> <span class=\"toctext\">M. gluteus maximus<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-4\"><a href=\"#Gluteus_medius\"><span class=\"tocnumber\">2.2<\/span> <span class=\"toctext\">M. gluteus medius<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-5\"><a href=\"#Summaries_of_articles_focusing_on_hip_rehabilitation_exercises\"><span class=\"tocnumber\">2.3<\/span> <span class=\"toctext\"><b>Zusammenfassungen von Artikeln mit Schwerpunkt auf \u00dcbungen zur Rehabilitation der H\u00fcfte<\/b><\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-6\"><a href=\"#Hip_Adductors\"><span class=\"tocnumber\">2.4<\/span> <span class=\"toctext\">H\u00fcftadduktoren<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-7\"><a href=\"#Hamstrings\"><span class=\"tocnumber\">2.5<\/span> <span class=\"toctext\">Hamstrings (ischiokrurale Muskulatur)<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-8\"><a href=\"#Quadriceps\"><span class=\"tocnumber\">2.6<\/span> <span class=\"toctext\">M. quadriceps femoris<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-1 tocsection-9\"><a href=\"#Adapting_Closed_Chain_Exercises_for_Either_Knee_or_Hip_Bias\"><span class=\"tocnumber\">3<\/span> <span class=\"toctext\">Anpassung von \u00dcbungen in der geschlossener Kette f\u00fcr den Fokus auf Knie oder H\u00fcfte<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-10\"><a href=\"#References\"><span class=\"tocnumber\">4<\/span> <span class=\"toctext\">Referenzen<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<h2><span id=\"Progressive_Overload_for_Strength_Development\" class=\"mw-headline\">Progressive \u00dcberlastung zur Kraftentwicklung <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Edit section: Progressive Overload for Strength Development\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=1\">edit<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Edit section: Progressive Overload for Strength Development\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=1\">edit source<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>Die folgenden Punkte heben allgemeine Prinzipien hervor, die bei der progressiven \u00dcberlastung (&#8222;progressive overload&#8220;) ber\u00fccksichtigt werden sollten.<\/p>\n<ul>\n<li>Bitte beachten Sie die folgenden ZWEI Punkte, wenn Sie mit einem Patienten arbeiten, der ein Kr\u00e4ftigungsprogramm ben\u00f6tigt:<sup id=\"cite_ref-:5_1-0\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup>\n<ul>\n<li>ermitteln Sie den Grad der Belastung, der f\u00fcr ihn aktuell angemessen ist<\/li>\n<li>bewerten Sie die Situation immer wieder erneut, w\u00e4hrend der Patient Fortschritte macht<sup id=\"cite_ref-2\" class=\"reference\"><a href=\"#cite_note-2\">(2)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>Setzen Sie die Person einer progressiven Belastung auf Gewebe- und Systemebene aus<sup id=\"cite_ref-3\" class=\"reference\"><a href=\"#cite_note-3\">(3)<\/a><\/sup><\/li>\n<li>Planen Sie ausreichend Erholungszeit f\u00fcr die Anpassung ein<\/li>\n<li>Die Anwendung der geeigneten Belastung ist erforderlich, um die enstprechende Anpassung zu bewirken<\/li>\n<li><b>SAID-Prinzip (Specific Adaptation to Imposed Demand)<\/b>\n<ul>\n<li>die durch das Training hervorgerufenen Anpassungen sind sehr spezifisch f\u00fcr die Art des Reizes oder der \u00dcberbelastung<sup id=\"cite_ref-:3_4-0\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/li>\n<li>Anpassungen sind spezifisch f\u00fcr Kraft, Leistung, Ausdauer, funktionelle Aktivit\u00e4t, Gelenkwinkel, Abfolge von Muskelaktivierungen, Energiesysteme und praktisch alle anderen vorhandenen Variablen<\/li>\n<li>das SAID-Prinzip wird durch Folgendes beeinflusst:\n<ul>\n<li>Position oder L\u00e4nge des Muskels (Verh\u00e4ltnis zwischen L\u00e4nge und Spannung)<\/li>\n<li>Geschwindigkeit der Kontraktion (Kraft-Geschwindigkeits-Relation)<\/li>\n<li>Art der Muskelkontraktion (isometrisch, konzentrisch, exzentrisch)<\/li>\n<li>Wiederholungsmaxima\n<ul>\n<li>in der Regel wird das Wiederholungskontinuum oder Kraft-Ausdauer-Kontinuum verwendet, um spezifische Belastungsempfehlungen zu geben<sup id=\"cite_ref-:3_4-1\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup>\n<ul>\n<li>f\u00fcr Muskelkraft sollten Sie niedrige Wiederholungen mit hohen Lasten verwenden: 1 \u2013 5 Wiederholungen pro Satz mit 80 % \u2013 100 % des Einwiederholungsmaximums (1RM)<\/li>\n<li>f\u00fcr Muskelhypertrophie verwenden Sie moderate Wiederholungen mit moderaten Lasten: 8 \u2013 12 Wiederholungen pro Satz mit 60% \u2013 80% des 1RM<\/li>\n<li>f\u00fcr Muskelausdauer verwenden Sie hohe Wiederholungen mit leichten Lasten: 15 + Wiederholungen pro Satz mit Lasten unter 60% des 1RM<\/li>\n<\/ul>\n<\/li>\n<li>Lesen Sie weiter: <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/pdf\/sports-09-00032.pdf\" rel=\"nofollow\">Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum<\/a><sup id=\"cite_ref-:3_4-2\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>Prozentsatz (%) des Wiederholungsmaximums\n<ul>\n<li>Training als Prozentsatz des Wiederholungsmaximums (RM)<sup id=\"cite_ref-:0_5-0\" class=\"reference\"><a href=\"#cite_note-:0-5\">(5)<\/a><\/sup>\n<ul>\n<li>z.B. 80 % des 1RM\n<ul>\n<li>Der 1RM-Krafttest bewertet die maximale Kraft der Muskelgruppen, die w\u00e4hrend einer einzigen festgelegten Bewegung beansprucht werden.<sup id=\"cite_ref-6\" class=\"reference\"><a href=\"#cite_note-6\">(6)<\/a><\/sup> Lesen Sie <a title=\"Fitness and Performance Testing in Sport - Individual Tests\" href=\"\/Fitness_and_Performance_Testing_in_Sport_-_Individual_Tests#Muscular_Strength_and_Endurance\">hier<\/a> mehr \u00fcber das 1RM.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>RTF &#8211; Repetitions To Failure<sup id=\"cite_ref-:0_5-1\" class=\"reference\"><a href=\"#cite_note-:0-5\">(5)<\/a><\/sup>\n<ul>\n<li>maximale Anzahl von Wiederholungen, die eine Person bis zum Muskelversagen durchf\u00fchren kann<sup id=\"cite_ref-:5_1-1\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup>\n<ul>\n<li>z.B. 80% des 1RM = 7-10 Wiederholungen bis zum Muskelversagen<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Lesen Sie mehr:\n<ul>\n<li><a title=\"Neuromuscular Adaptations to Exercise\" href=\"\/Neuromuscular_Adaptations_to_Exercise\">Neuromuskul\u00e4re Trainingsanpassungen<\/a><\/li>\n<li><a title=\"Grundlagen der Trainingsphysiologie und Anpassung\" href=\"\/Principles_of_Exercise_Physiology_and_Adaptation\">Grundlagen der Trainingsphysiologie und Anpassung<\/a><\/li>\n<li><a title=\"Chronische muskuloskelettale Trainingsanpassungen\" href=\"\/Chronic_Musculoskeletal_Adaptations_to_Exercise\">Chronische muskuloskelettale Trainingsanpassungen<\/a><\/li>\n<\/ul>\n<\/li>\n<li>Bitte lesen Sie diesen Artikel, wenn Sie mehr \u00fcber das DAPRE-System erfahren m\u00f6chten: <a class=\"external text\" href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2008\/04000\/The_Daily_Adjustable_Progressive_Resistance.13.aspx\" rel=\"nofollow\">The Daily Adjustable Progressive Resistance Exercise System: Getting Reacquainted With an Old Friend<\/a><sup id=\"cite_ref-:4_7-0\" class=\"reference\"><a href=\"#cite_note-:4-7\">(7)<\/a><\/sup><\/li>\n<li>Optional k\u00f6nnen Sie auch <a title=\"Allgemeine Prinzipien der Sportrehabilitation\" href=\"\/General_Principles_of_Exercise_Rehabilitation#Principles_of_Rehabilitation\">hier<\/a> mehr \u00fcber die Prinzipien der Rehabilitation lesen. Dieser Artikel befasst sich mit der Frage, wo man beginnen sollte, mit den zugrunde liegenden Theorien, den wichtigsten Fragen bei der Wiederbelastung von verletztem Gewebe, der \u00dcberwachung der Auswirkungen der Belastung und der Steigerung der Belastungsintensit\u00e4t.<\/li>\n<\/ul>\n<h2><span id=\"Isolated_Muscle_Work_Around_the_Muscles_of_the_Hip_and_Knee\" class=\"mw-headline\">Isolierte Muskelarbeit im Bereich der H\u00fcft- und Kniemuskulatur <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Edit section: Isolated Muscle Work Around the Muscles of the Hip and Knee\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=2\">edit<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Edit section: Isolated Muscle Work Around the Muscles of the Hip and Knee\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=2\">edit source<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>Die isolierte Muskelarbeit wird oft als elektromyographische (EMG) Aktivit\u00e4t angegeben. Es ist wichtig zu wissen, dass die EMG-Aktivit\u00e4t zur Kr\u00e4ftigung mehr als 70-80% der maximalen isometrischen willk\u00fcrlichen Kontraktion (MIVC) einer Person betragen muss.<sup id=\"cite_ref-:5_1-2\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> Der RTF-Wert einer ausgew\u00e4hlten \u00dcbung muss beim Krafttraining zwischen 8-10 Wiederholungen liegen.<sup id=\"cite_ref-:3_4-3\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/p>\n<h3><span id=\"Gluteus_Maximus\" class=\"mw-headline\">M. gluteus maximus <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Edit section: Gluteus Maximus\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=3\">edit<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Edit section: Gluteus Maximus\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=3\">edit source<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>Tabelle 2 zeigt Beispiele f\u00fcr \u00dcbungen zur Rekrutierung des <a title=\"Gluteus Maximus\" href=\"\/Gluteus_Maximus\">M. gluteus maximus<\/a>. Der Prozentsatz der maximalen isometrischen willk\u00fcrlichen Kontraktion (MIVC) wird angezeigt, um die Rangfolge dieser \u00dcbungen zu verdeutlichen. Die Steigerung durch Hinzuf\u00fcgen von elastischen B\u00e4ndern bis hin zu Aktivit\u00e4ten unter Gewichtsbelastung erh\u00f6ht die Aktivit\u00e4t des M. gluteus maximus erheblich.<sup id=\"cite_ref-:7_8-0\" class=\"reference\"><a href=\"#cite_note-:7-8\">(8)<\/a><\/sup><\/p>\n<table class=\"wikitable\">\n<caption>Tabelle 2. Rangfolge der \u00dcbungen f\u00fcr die Rekrutierung des M. gluteus maximus auf der Grundlage der EMG-Aktivit\u00e4t (angepasst von Boren et al.<sup id=\"cite_ref-:6_9-0\" class=\"reference\"><a href=\"#cite_note-:6-9\">(9)<\/a><\/sup>)<\/caption>\n<tbody>\n<tr>\n<th>\u00dcbung<\/th>\n<th>% MIVC<\/th>\n<\/tr>\n<tr>\n<td>Front Plank mit Extension der H\u00fcfte<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>Single Leg Squat<\/td>\n<td>72<\/td>\n<\/tr>\n<tr>\n<td>Side Plank<\/td>\n<td>71<\/td>\n<\/tr>\n<tr>\n<td>Lateral Step Up<\/td>\n<td>64<\/td>\n<\/tr>\n<tr>\n<td>Single Dead Lift<\/td>\n<td>59<\/td>\n<\/tr>\n<tr>\n<td>Forward Step Up<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>Single Leg Bridge<\/td>\n<td>54<\/td>\n<\/tr>\n<tr>\n<td>Hip Clam<\/td>\n<td>53<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Im Folgenden finden Sie einige Beispiele f\u00fcr \u00dcbungen, die den M. gluteus maximus aktivieren.<\/p>\n<div class=\"row\">\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/kVycltIECKM?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-10\" class=\"reference\"><a href=\"#cite_note-10\">(10)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/ZrYPt_pBces?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-11\" class=\"reference\"><a href=\"#cite_note-11\">(11)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/vQKLvMTYA9Q?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-12\" class=\"reference\"><a href=\"#cite_note-12\">(12)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/1ECrWm-3SKo?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-13\" class=\"reference\"><a href=\"#cite_note-13\">(13)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<p><b>Progression der Bridge (Br\u00fccke\/Beckenheben)<\/b><\/p>\n<p>In den vier Videos unten sehen Sie ein Beispiel f\u00fcr die Steigerung der Bridge-\u00dcbung. Die Durchf\u00fchrung einer einbeinigen Br\u00fccke mit gestrecktem Bein (verl\u00e4ngerter Hebelarm) erzeugt eine signifikant h\u00f6here EMG-Aktivit\u00e4t im M. gluteus maximus und M. gluteus medius als eine einbeinige Br\u00fccke mit dem anderen Bein in 90 Grad H\u00fcft- und Kniebeugung (verk\u00fcrzter Hebelarm).<sup id=\"cite_ref-14\" class=\"reference\"><a href=\"#cite_note-14\">(14)<\/a><\/sup> Das Hinzuf\u00fcgen eines elastischen Bandes bei der \u00dcbung steigert die gluteale Aktivit\u00e4t noch weiter.<sup id=\"cite_ref-:7_8-1\" class=\"reference\"><a href=\"#cite_note-:7-8\">(8)<\/a><\/sup><\/p>\n<div class=\"row\">\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/r9rgEAB13yM?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-15\" class=\"reference\"><a href=\"#cite_note-15\">(15)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/R7yrLIC0uJs?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-16\" class=\"reference\"><a href=\"#cite_note-16\">(16)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/xrS2naqqB1E?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-17\" class=\"reference\"><a href=\"#cite_note-17\">(17)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/nJAE9Pg4hAg?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-18\" class=\"reference\"><a href=\"#cite_note-18\">(18)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<p><b>Barbell Hip Thrust versus Squat oder Split Squat<\/b><\/p>\n<p>F\u00fcr Patienten, die eine hohe Belastung nicht gut vertragen (z.B. Patienten mit Wirbels\u00e4ulenproblemen), sollten Sie anstelle eines Squats oder eines Split Squats einen Barbell Hip Thrust mit einem Gewicht quer \u00fcber dem Becken in Erw\u00e4gung ziehen. Der Barbell Hip Thrust erzeugt eine h\u00f6here Aktivit\u00e4t im M. gluteus maximus als der Squat oder Split Squat.<sup id=\"cite_ref-19\" class=\"reference\"><a href=\"#cite_note-19\">(19)<\/a><\/sup> Zwei Beispiele f\u00fcr einen Barbell Hip Thrust finden Sie in den folgenden Videos.<\/p>\n<div class=\"row\">\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/76t0z3Tdx6Q?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-20\" class=\"reference\"><a href=\"#cite_note-20\">(20)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/D2nNU3FonZE?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-21\" class=\"reference\"><a href=\"#cite_note-21\">(21)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Gluteus_medius\" class=\"mw-headline\">M. gluteus medius <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Edit section: Gluteus medius\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=4\">edit<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Edit section: Gluteus medius\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=4\">edit source<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>Tabelle 3 zeigt die Rangfolge der \u00dcbungen f\u00fcr die Rekrutierung des <a title=\"Gluteus Medius\" href=\"\/Gluteus_Medius\">M. gluteus medius<\/a> auf der Grundlage der EMG-Aktivit\u00e4t. Auch hier hat sich gezeigt, dass das Hinzuf\u00fcgen eines elastischen Bandes die Aktivit\u00e4t des M. gluteus medius deutlich erh\u00f6ht.<sup id=\"cite_ref-:7_8-2\" class=\"reference\"><a href=\"#cite_note-:7-8\">(8)<\/a><\/sup><\/p>\n<table class=\"wikitable\">\n<caption>Tabelle 3. Rangfolge der \u00dcbungen f\u00fcr die Rekrutierung des M. gluteus medius auf der Grundlage der EMG-Aktivit\u00e4t (angepasst von Boren et al.<sup id=\"cite_ref-:6_9-1\" class=\"reference\"><a href=\"#cite_note-:6-9\">(9)<\/a><\/sup>)<\/caption>\n<tbody>\n<tr>\n<th>\u00dcbung<\/th>\n<th>% MIVC<\/th>\n<\/tr>\n<tr>\n<td>Side Plank<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>Single Leg Squat<\/td>\n<td>82<\/td>\n<\/tr>\n<tr>\n<td>Front Plank mit Extension der H\u00fcfte<\/td>\n<td>75<\/td>\n<\/tr>\n<tr>\n<td>H\u00fcftabduktion in Seitenlage<\/td>\n<td>63<\/td>\n<\/tr>\n<tr>\n<td>Lateral Step Up<\/td>\n<td>60<\/td>\n<\/tr>\n<tr>\n<td>Single Leg Deadlift<\/td>\n<td>56<\/td>\n<\/tr>\n<tr>\n<td>Forward Step Up<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>Single Leg Bridge<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>Hip Clam<\/td>\n<td>47<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Im Folgenden finden Sie einige Beispiele f\u00fcr \u00dcbungen, die den M. gluteus medius aktivieren.<\/p>\n<div class=\"row\">\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/TCAsn966t_s?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-22\" class=\"reference\"><a href=\"#cite_note-22\">(22)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/gNvzHTyPujs?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-23\" class=\"reference\"><a href=\"#cite_note-23\">(23)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Summaries_of_articles_focusing_on_hip_rehabilitation_exercises\" class=\"mw-headline\"><b>Zusammenfassungen von Artikeln mit Schwerpunkt auf \u00dcbungen zur Rehabilitation der H\u00fcfte <\/b><\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Edit section: Summaries of articles focusing on hip rehabilitation exercises\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=5\">edit<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Edit section: Summaries of articles focusing on hip rehabilitation exercises\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=5\">edit source<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<ul>\n<li><a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3201064\/pdf\/ijspt-06-206.pdf\" rel=\"nofollow\">Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises:<\/a><sup id=\"cite_ref-:6_9-2\" class=\"reference\"><a href=\"#cite_note-:6-9\">(9)<\/a><\/sup> Dieser Artikel enth\u00e4lt eine Liste von \u00dcbungen sowie die prozentualen MIVC&#8217;s der Glutealmuskulatur bei diesen \u00dcbungen. Bilder und Anleitungen f\u00fcr alle \u00dcbungen sind ebenfalls enthalten.<\/li>\n<li><a class=\"external text\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36918403\/\" rel=\"nofollow\">Gluteal muscle forces during hip-focused injury prevention and rehabilitation exercises:<\/a><sup id=\"cite_ref-:1_24-0\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup> Dieser Artikel vergleicht und ordnet die Muskelkr\u00e4fte bei acht \u00dcbungen mit Schwerpunkt auf der H\u00fcfte. Die \u00dcbungen wurden mit und ohne externen Widerstand durchgef\u00fchrt. Die zugrunde liegenden Faserl\u00e4ngen, Geschwindigkeiten und Muskelaktivierungen wurden durch die Eingabe von Daten aus der Bewegungserfassung, Bodenreaktionskr\u00e4ften und EMG in ein EMG-informiertes neuromuskuloskelettales Modell beschrieben. Die Kr\u00e4fte der M. gluteus maximus, medius und minimus wurden in diesem Modell gesch\u00e4tzt.\n<ul>\n<li>\u00dcbungen der Stufe 1 f\u00fcr den M. gluteus maximus:\n<ul>\n<li>Belasteter Split Squat, Belasteter Single Leg Romanian Deadlift, Belasteter Single Leg Hip Thrust<sup id=\"cite_ref-:1_24-1\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>\u00dcbungen der Stufe 1 f\u00fcr den M. gluteus medius:\n<ul>\n<li>Side Plank mit dem K\u00f6rpergewicht, Belasteter Single Leg Squat, Belasteter Single Leg Romanian Deadlift<sup id=\"cite_ref-:1_24-2\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>\u00dcbungen der Stufe 1 f\u00fcr den M. gluteus minimus:\n<ul>\n<li>Belasteter Single Leg Romanian Deadlift, Side Plank mit dem K\u00f6rpergewicht<sup id=\"cite_ref-:1_24-3\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>N\u00fctzlicher Blogbeitrag zum Lesen: <a class=\"external text\" href=\"https:\/\/www.sportsmith.co\/articles\/hip-focused-injury-prevention-and-rehabilitation-exercises-how-to-choose-which-one\/\" rel=\"nofollow\">Hip-focused injury prevention and rehabilitation exercises: How to choose which one?<\/a><sup id=\"cite_ref-25\" class=\"reference\"><a href=\"#cite_note-25\">(25)<\/a><\/sup><\/li>\n<li>N\u00fctzliche Infografik: <a class=\"external text\" href=\"https:\/\/ylmsportscience.com\/2023\/06\/04\/gluteal-muscle-forces-during-hip-focused-injury-prevention-and-rehabilitation-exercises\/\" rel=\"nofollow\">Gluteal muscle forces during hip-focused injury prevention and rehabilitation exercises<\/a><sup id=\"cite_ref-26\" class=\"reference\"><a href=\"#cite_note-26\">(26)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span id=\"Hip_Adductors\" class=\"mw-headline\">H\u00fcftadduktoren <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Edit section: Hip Adductors\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=6\">edit<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Edit section: Hip Adductors\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=6\">edit source<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>Die Rangfolge der \u00dcbungen f\u00fcr die Rekrutierung des <a title=\"Adductor Longus\" href=\"\/Adductor_Longus\">M. adductor longus<\/a> auf der Grundlage der EMG-Aktivit\u00e4t<sup id=\"cite_ref-:5_1-3\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> ist in Tabelle 4 dargestellt.<\/p>\n<table class=\"wikitable\">\n<caption>Tabelle 4. Rangfolge der \u00dcbungen f\u00fcr die Rekrutierung des M. adductor longus auf der Grundlage der EMG-Aktivit\u00e4t<sup id=\"cite_ref-:5_1-4\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> (angepasst von Serner et al.<sup id=\"cite_ref-:2_27-0\" class=\"reference\"><a href=\"#cite_note-:2-27\">(27)<\/a><\/sup>)<\/caption>\n<tbody>\n<tr>\n<th>\u00dcbung<\/th>\n<th>Mittlerer Spitzenwert des normalisierten EMG (nEMG) % des MIVC (in Anlehnung an Serner et al.<sup id=\"cite_ref-:2_27-1\" class=\"reference\"><a href=\"#cite_note-:2-27\">(27)<\/a><\/sup>)<\/th>\n<\/tr>\n<tr>\n<td>Copenhagen Hip Adduction<\/td>\n<td>110%<\/td>\n<\/tr>\n<tr>\n<td>Isometrische Adduktion mit einem Ball zwischen den Kn\u00f6cheln<\/td>\n<td>100%<\/td>\n<\/tr>\n<tr>\n<td>Isometrische Adduktion mit einem Ball zwischen den Knien<\/td>\n<td>86 %<\/td>\n<\/tr>\n<tr>\n<td>H\u00fcftadduktion in Seitenlage<\/td>\n<td>64 %<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Nachfolgend finden Sie Beispiele f\u00fcr einige der Adduktoren\u00fcbungen.<\/p>\n<div class=\"row\">\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/gzg7d4uXM8Y?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-28\" class=\"reference\"><a href=\"#cite_note-28\">(28)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/q8u3rP2kPLY?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-29\" class=\"reference\"><a href=\"#cite_note-29\">(29)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/s0gKvvbFX2I?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-30\" class=\"reference\"><a href=\"#cite_note-30\">(30)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<div class=\"row\">\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/s91uCD2wmT0?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-31\" class=\"reference\"><a href=\"#cite_note-31\">(31)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/vsXjFlVpW9Q?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-32\" class=\"reference\"><a href=\"#cite_note-32\">(32)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/knGLKc1jbWs?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-33\" class=\"reference\"><a href=\"#cite_note-33\">(33)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Hamstrings\" class=\"mw-headline\">Hamstrings (ischiokrurale Muskulatur)<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Hamstrings\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=7\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Hamstrings\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=7\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>&#8222;Die Hamstrings werden bei h\u00fcft- und kniebasierten Aufgaben unterschiedlich aktiviert.&#8220;<sup id=\"cite_ref-:8_34-0\" class=\"reference\"><a href=\"#cite_note-:8-34\">(34)<\/a><\/sup> \u00dcbungen zur H\u00fcftextension, wie z.B. ein Straight Leg Raise Bridge oder ein einseitiger Stiff-Leg Deadlift (oder die Arabeske oder die einbeinige Variante des Romanian Deadlifts), belasten den M. biceps femoris st\u00e4rker, w\u00e4hrend der Nordic Hamstring den M. semitendinosus st\u00e4rker rekrutiert.<sup id=\"cite_ref-:8_34-1\" class=\"reference\"><a href=\"#cite_note-:8-34\">(34)<\/a><\/sup><\/p>\n<div class=\"thumb embedvideo autoResize\" style=\"width: 308px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 300px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/ypBDnCQy1h4?\" width=\"300\" height=\"169\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<p><sup id=\"cite_ref-35\" class=\"reference\"><a href=\"#cite_note-35\">(35)<\/a><\/sup><\/p>\n<h3><span id=\"Quadriceps\" class=\"mw-headline\">M. quadriceps femoris<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Quadriceps\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=8\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Quadriceps\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=8\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>Die Grund\u00fcbung &#8222;Knieextension in offener Kette&#8220; ist eine n\u00fctzliche \u00dcbung zur Entwicklung der Quadrizepskraft. Bei Patienten mit einer Schw\u00e4che in der angen\u00e4herten Position des M. quadrizeps kann es sinnvoll sein, die \u00dcbung &#8222;isoliertes Ziehen des Fitnessbandes nach hinten&#8220; (siehe Video) hinzuzuf\u00fcgen, um Kraft im endgradigen Bereich zu entwickeln.<sup id=\"cite_ref-:5_1-5\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup><\/p>\n<div class=\"row\">\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/BPvD5BP_jrI?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-36\" class=\"reference\"><a href=\"#cite_note-36\">(36)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/cxN01SEa8aM?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-37\" class=\"reference\"><a href=\"#cite_note-37\">(37)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h2><span id=\"Adapting_Closed_Chain_Exercises_for_Either_Knee_or_Hip_Bias\" class=\"mw-headline\">Anpassung von \u00dcbungen in der geschlossener Kette f\u00fcr den Fokus auf Knie oder H\u00fcfte <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Edit section: Adapting Closed Chain Exercises for Either Knee or Hip Bias\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=9\">edit<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Edit section: Adapting Closed Chain Exercises for Either Knee or Hip Bias\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=9\">edit source<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>Der relative Beitrag des Knies bzw. der H\u00fcfte bei einem Squat (Kniebeuge) wird durch folgende Faktoren beeinflusst:<\/p>\n<ul>\n<li>die H\u00f6he der Belastung beim Deadlift (Kreuzheben)<sup id=\"cite_ref-38\" class=\"reference\"><a href=\"#cite_note-38\">(38)<\/a><\/sup> und Lunge (Ausfallschritt)<sup id=\"cite_ref-39\" class=\"reference\"><a href=\"#cite_note-39\">(39)<\/a><\/sup><\/li>\n<li>die Position des Rumpfes<sup id=\"cite_ref-40\" class=\"reference\"><a href=\"#cite_note-40\">(40)<\/a><\/sup><sup id=\"cite_ref-41\" class=\"reference\"><a href=\"#cite_note-41\">(41)<\/a><\/sup><sup id=\"cite_ref-42\" class=\"reference\"><a href=\"#cite_note-42\">(42)<\/a><\/sup><\/li>\n<li>die Beinposition<\/li>\n<\/ul>\n<h2><span id=\"References\" class=\"mw-headline\">Referenzen<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: References\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=10\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: References\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=10\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<div class=\"mw-references-wrap mw-references-columns\">\n<ol class=\"references\">\n<li id=\"cite_note-:5-1\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:5_1-0\">1.0<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-1\">1.1<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-2\">1.2<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-3\">1.3<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-4\">1.4<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-5\">1.5<\/a><\/sup><\/span> <span class=\"reference-text\">Herrington, L. Practical Guide to Hip and Knee Strengthening. Course. Plus. 2024<\/span><\/li>\n<li id=\"cite_note-2\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-2\">\u2191<\/a><\/span> <span class=\"reference-text\">Suchomel TJ, Nimphius S, Bellon CR, Hornsby WG, Stone MH. Training for muscular strength: Methods for monitoring and adjusting training intensity. Sports Medicine. 2021 Oct;51(10):2051-66.<\/span><\/li>\n<li id=\"cite_note-3\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-3\">\u2191<\/a><\/span> <span class=\"reference-text\">Taberner M, Allen T, Cohen DD. Progressing rehabilitation after injury: consider the \u2018control-chaos continuum\u2019. British journal of sports medicine. 2019 Sep 1;53(18):1132-6.<\/span><\/li>\n<li id=\"cite_note-:3-4\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:3_4-0\">4,0<\/a><\/sup> <sup><a href=\"#cite_ref-:3_4-1\">4,1<\/a><\/sup> <sup><a href=\"#cite_ref-:3_4-2\">4,2<\/a><\/sup> <sup><a href=\"#cite_ref-:3_4-3\">4,3<\/a><\/sup><\/span> <span class=\"reference-text\">Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/pdf\/sports-09-00032.pdf\" rel=\"nofollow\">Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum.<\/a> Sports. 2021 Feb 22;9(2):32.<\/span><\/li>\n<li id=\"cite_note-:0-5\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:0_5-0\">5.0<\/a><\/sup> <sup><a href=\"#cite_ref-:0_5-1\">5.1<\/a><\/sup><\/span> <span class=\"reference-text\">Jukic I, Helms ER, McGuigan MR. The fastest repetition in a set predicts the number of repetitions completed to failure during resistance training: The impact of individual characteristics. Physiology &amp; Behavior. 2023 Jun 1;265:114158.<\/span><\/li>\n<li id=\"cite_note-6\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-6\">\u2191<\/a><\/span> <span class=\"reference-text\">Fukuda DH. Assessments for sport and athletic performance. Human Kinetics; 2018 Dec 5.<\/span><\/li>\n<li id=\"cite_note-:4-7\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-:4_7-0\">\u2191<\/a><\/span> <span class=\"reference-text\">Wilson ME. T<a class=\"external text\" href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2008\/04000\/The_Daily_Adjustable_Progressive_Resistance.13.aspx\/1000?casa_token=PxtezNxhszQAAAAA:13cgBg9deIwRoly-XIZC6AeISvc3SlwsdRS_36YpvCmkoIBJ9JIux1uACuXulqv8Brk7pOYzb3ONDV38sNLMFof_&amp;casa_token=xcyy83u-9g8AAAAA:N1PkUsYKXdvhBk9Y7wbPGA5I_mDQoxJYvJLpXHI-9w7V7RD1CIfsSLt-ryMG1D8Ft4qgn67503NOhY6pT_gqelt2\" rel=\"nofollow\">he daily adjustable progressive resistance exercise system: getting reacquainted with an old friend.<\/a> Strength &amp; Conditioning Journal. 2008 Apr 1;30(2):76-8.<\/span><\/li>\n<li id=\"cite_note-:7-8\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:7_8-0\">8.0<\/a><\/sup> <sup><a href=\"#cite_ref-:7_8-1\">8.1<\/a><\/sup> <sup><a href=\"#cite_ref-:7_8-2\">8.2<\/a><\/sup><\/span> <span class=\"reference-text\">Forman DA, Alizadeh S, Button DC, Holmes MW. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10547095\/pdf\/ijspt_2023_18_5_87764.pdf\" rel=\"nofollow\">The Use of Elastic Resistance Bands to Reduce Dynamic Knee Valgus in Squat-Based Movements: A Narrative Review.<\/a> International Journal of Sports Physical Therapy. 2023;18(5):1206.<\/span><\/li>\n<li id=\"cite_note-:6-9\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:6_9-0\">9.0<\/a><\/sup> <sup><a href=\"#cite_ref-:6_9-1\">9.1<\/a><\/sup> <sup><a href=\"#cite_ref-:6_9-2\">9.2<\/a><\/sup><\/span> <span class=\"reference-text\">Boren K, Conrey C, Le Coguic J, Paprocki L, Voight M, Robinson TK. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3201064\/pdf\/ijspt-06-206.pdf\" rel=\"nofollow\">Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises.<\/a> International journal of sports physical therapy. 2011 Sep;6(3):206.<\/span><\/li>\n<li id=\"cite_note-10\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-10\">\u2191<\/a><\/span> <span class=\"reference-text\">The Barbell Physio. Front Plank Hip Extensions. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=kVycltIECKM\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=kVycltIECKM<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-11\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-11\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Full squat single leg. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=ZrYPt_pBces\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=ZrYPt_pBces<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-12\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-12\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to do a Side plank. Available from:<a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=vQKLvMTYA9Q\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=vQKLvMTYA9Q<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-13\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-13\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to do a clam. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=1ECrWm-3SKo\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=1ECrWm-3SKo<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-14\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-14\">\u2191<\/a><\/span> <span class=\"reference-text\">Lehecka BJ, Edwards M, Haverkamp R, Martin L, Porter K, Thach K, Sack RJ, Hakansson NA. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/pdf\/ijspt-12-543.pdf\" rel=\"nofollow\">Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.<\/a> International journal of sports physical therapy. 2017 Aug;12(4):543.<\/span><\/li>\n<li id=\"cite_note-15\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-15\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient.Pilates Shoulder bridge 2. Available from:<a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=r9rgEAB13yM\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=r9rgEAB13yM<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-16\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-16\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Pilates Shoulder bridge 3. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=R7yrLIC0uJs\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=R7yrLIC0uJs<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-17\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-17\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Bridge with Band Exercise &#8211; Level 1. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=xrS2naqqB1E\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=xrS2naqqB1E<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-18\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-18\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient.Bridge with Band Exercise &#8211; Level 6. Available from:<a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=nJAE9Pg4hAg\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=nJAE9Pg4hAg<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-19\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-19\">\u2191<\/a><\/span> <span class=\"reference-text\">Williams MJ, Gibson NV, Sorbie GG, Ugbolue UC, Brouner J, Easton C. <a class=\"external text\" href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2021\/01000\/activation_of_the_gluteus_maximus_during.3.aspx\" rel=\"nofollow\">Activation of the gluteus maximus during performance of the back squat, split squat, and barbell hip thrust and the relationship with maximal sprinting.<\/a> The Journal of Strength &amp; Conditioning Research. 2021 Jan 1;35(1):16-24.<\/span><\/li>\n<li id=\"cite_note-20\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-20\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Barbell Hip Thrust | Hamstring | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=76t0z3Tdx6Q\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=76t0z3Tdx6Q<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-21\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-21\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Kettlebell Hip Thrust | Hamstring | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=D2nNU3FonZE\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=D2nNU3FonZE<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-22\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-22\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Single Leg Kettlebell Deadlift | Deadlift | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=TCAsn966t_s\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=TCAsn966t_s<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-23\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-23\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Gluteus medius strengthening 1. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=gNvzHTyPujs\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=gNvzHTyPujs<\/a>(last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-:1-24\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:1_24-0\">24.0<\/a><\/sup> <sup><a href=\"#cite_ref-:1_24-1\">24.1<\/a><\/sup> <sup><a href=\"#cite_ref-:1_24-2\">24.2<\/a><\/sup> <sup><a href=\"#cite_ref-:1_24-3\">24.3<\/a><\/sup><\/span> <span class=\"reference-text\">Collings TJ, Bourne MN, Barrett RS, Meinders EV, GON\u00e7ALVES BA, Shield AJ, Diamond LE. Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Medicine and Science in Sports and Exercise. 2023 Apr 1;55(4):650-60.<\/span><\/li>\n<li id=\"cite_note-25\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-25\">\u2191<\/a><\/span> <span class=\"reference-text\">Collings, T. Hip-focused injury prevention and rehabilitation exercises: How to choose which one. (accessed 22 March 2024). Available from <a class=\"external free\" href=\"https:\/\/www.sportsmith.co\/articles\/hip-focused-injury-prevention-and-rehabilitation-exercises-how-to-choose-which-one\/\" rel=\"nofollow\">https:\/\/www.sportsmith.co\/articles\/hip-focused-injury-prevention-and-rehabilitation-exercises-how-to-choose-which-one\/<\/a><\/span><\/li>\n<li id=\"cite_note-26\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-26\">\u2191<\/a><\/span> <span class=\"reference-text\">YLMSportscience. Gluteal muscle forces during hip-focused injury prevention and rehabilitation exercises. Published 4 June 2023. Available from <a class=\"external free\" href=\"https:\/\/ylmsportscience.com\/2023\/06\/04\/gluteal-muscle-forces-during-hip-focused-injury-prevention-and-rehabilitation-exercises\/\" rel=\"nofollow\">https:\/\/ylmsportscience.com\/2023\/06\/04\/gluteal-muscle-forces-during-hip-focused-injury-prevention-and-rehabilitation-exercises\/<\/a><\/span><\/li>\n<li id=\"cite_note-:2-27\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:2_27-0\">27.0<\/a><\/sup> <sup><a href=\"#cite_ref-:2_27-1\">27.1<\/a><\/sup><\/span> <span class=\"reference-text\">Serner A, Jakobsen MD, Andersen LL, H\u00f6lmich P, Sundstrup E, Thorborg K. EMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries. British journal of sports medicine. 2014 Jul 1;48(14):1108-14.<\/span><\/li>\n<li id=\"cite_note-28\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-28\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to tone your thighs. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=gzg7d4uXM8Y&amp;t=20s\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=gzg7d4uXM8Y&amp;t=20s<\/a> (last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-29\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-29\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Copenhagen Adductor Straight Leg Exercise. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=q8u3rP2kPLY\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=q8u3rP2kPLY<\/a>(last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-30\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-30\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to strengthen your adductor longus. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=s0gKvvbFX2I\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=s0gKvvbFX2I<\/a> (last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-31\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-31\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Adductor Towel Slides. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=s91uCD2wmT0&amp;t=1s\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=s91uCD2wmT0&amp;t=1s<\/a> (last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-32\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-32\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to get your upper legs stronger. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=vsXjFlVpW9Q\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=vsXjFlVpW9Q<\/a>(last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-33\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-33\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Hip adduction side lying. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=knGLKc1jbWs\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=knGLKc1jbWs<\/a> (last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-:8-34\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:8_34-0\">34.0<\/a><\/sup> <sup><a href=\"#cite_ref-:8_34-1\">34.1<\/a><\/sup><\/span> <span class=\"reference-text\">Bourne MN, Williams MD, Opar DA, Al Najjar A, Kerr GK, Shield AJ. <a class=\"external text\" href=\"https:\/\/bjsm.bmj.com\/content\/bjsports\/51\/13\/1021.full.pdf?casa_token=juiZ6HKyFVUAAAAA:5ipW-A__hM95VFxcdutkr-vlP0ZdTx-LXMiqlghIJ0tCOCDR-o8mbul4tG-sOj_dDgK004SnEDKv\" rel=\"nofollow\">Impact of exercise selection on hamstring muscle activation.<\/a> British journal of sports medicine. 2017 Jul 1;51(13):1021-8.<\/span><\/li>\n<li id=\"cite_note-35\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-35\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Nordic Hamstring Curl 2. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=ypBDnCQy1h4\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=ypBDnCQy1h4<\/a> (last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-36\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-36\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Single Leg Extension | Machine | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=BPvD5BP_jrI\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=BPvD5BP_jrI<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-37\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-37\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. VMO Single leg inner range quadriceps with band. 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The Journal of Strength &amp; Conditioning Research. 2011 Jul 1;25(7):2000-9.<\/span><\/li>\n<li id=\"cite_note-39\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-39\">\u2191<\/a><\/span> <span class=\"reference-text\">Riemann BL, Lapinski S, Smith L, Davies G. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3396296\/pdf\/i1062-6050-47-4-372.pdf\" rel=\"nofollow\">Biomechanical analysis of the anterior lunge during 4 external-load conditions.<\/a> Journal of athletic training. 2012 Jul 1;47(4):372-8.<\/span><\/li>\n<li id=\"cite_note-40\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-40\">\u2191<\/a><\/span> <span class=\"reference-text\">Graber KA, Halverstadt AL, Gill SV, Kulkarni VS, Lewis CL. The effect of trunk and shank position on the hip-to-knee moment ratio in a bilateral squat. 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Journal of Sport Rehabilitation. 2021 Feb 16;30(6):899-904.<\/span><\/li>\n<\/ol>\n<\/div>\n<p><!-- NewPP limit report Cached time: 20240422155842 Cache expiry: 0 Reduced expiry: true Complications: (show\u2010toc) CPU time usage: 0.147 seconds Real time usage: 0.158 seconds Preprocessor visited node count: 724\/1000000 Post\u2010expand include size: 638\/2097152 bytes Template argument size: 0\/2097152 bytes Highest expansion depth: 3\/100 Expensive parser function count: 0\/100 Unstrip recursion depth: 0\/20 Unstrip post\u2010expand size: 30196\/5000000 bytes --><br \/>\n<!-- Transclusion expansion time report (%,ms,calls,template) 100.00% 5.839 1 Special:Contributors\/Practical_Guide_to_Hip_and_Knee_Strengthening 100.00% 5.839 1 -total --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Originale Autorin &#8211; Wanda van Niekerk basierend auf dem Kurs von Lee Herrington Top-Beitragende &#8211; Wanda van Niekerk und Jess Bell Inhalt 1 Progressive \u00dcberlastung zur Kraftentwicklung 2 Isolierte Muskelarbeit im Bereich der H\u00fcft- und Kniemuskulatur 2.1 M. gluteus maximus 2.2 M. gluteus medius 2.3 Zusammenfassungen von Artikeln mit Schwerpunkt auf \u00dcbungen zur Rehabilitation der [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-9636","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/langs.physio-pedia.com\/de\/wp-json\/wp\/v2\/pages\/9636","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/langs.physio-pedia.com\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/langs.physio-pedia.com\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/de\/wp-json\/wp\/v2\/comments?post=9636"}],"version-history":[{"count":1,"href":"https:\/\/langs.physio-pedia.com\/de\/wp-json\/wp\/v2\/pages\/9636\/revisions"}],"predecessor-version":[{"id":9642,"href":"https:\/\/langs.physio-pedia.com\/de\/wp-json\/wp\/v2\/pages\/9636\/revisions\/9642"}],"wp:attachment":[{"href":"https:\/\/langs.physio-pedia.com\/de\/wp-json\/wp\/v2\/media?parent=9636"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}