{"id":10341,"date":"2024-07-26T06:38:56","date_gmt":"2024-07-26T06:38:56","guid":{"rendered":"https:\/\/langs.physio-pedia.com\/practical-guide-to-hip-and-knee-strengthening-fr\/"},"modified":"2024-07-28T05:46:50","modified_gmt":"2024-07-28T05:46:50","slug":"practical-guide-to-hip-and-knee-strengthening-fr","status":"publish","type":"page","link":"https:\/\/langs.physio-pedia.com\/fr\/practical-guide-to-hip-and-knee-strengthening-fr\/","title":{"rendered":"Guide pratique pour le renforcement des hanches et des genoux"},"content":{"rendered":"<div class=\"mw-parser-output\">\n<div class=\"editorbox\">\n<p><b>R\u00e9dactrice originale <\/b>&#8211; <a title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\">Wanda van Niekerk<\/a> bas\u00e9 sur le cours de <a class=\"external text\" href=\"https:\/\/members.physio-pedia.com\/course_tutor\/lee-herrington\/\" rel=\"nofollow\">Lee Herrington<\/a><\/p>\n<p><b>Principales collaboratrices<\/b> &#8211; <a class=\"mw-userlink\" title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\"><bdi>Wanda van Niekerk<\/bdi><\/a> et <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\">Contenu<\/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\">Sollicitation progressive pour le d\u00e9veloppement de la force<\/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\">Travail musculaire isol\u00e9 des muscles de la hanche et du genou<\/span><\/a>\n<ul>\n<li class=\"toclevel-2 tocsection-3\"><a href=\"#Gluteus_Maximus\"><span class=\"tocnumber\">2.1<\/span> <span class=\"toctext\">Grand glut\u00e9al<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-4\"><a href=\"#Gluteus_medius\"><span class=\"tocnumber\">2.2<\/span> <span class=\"toctext\">Moyen glut\u00e9al<\/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>R\u00e9sum\u00e9s d&rsquo;articles portant sur les exercices de r\u00e9\u00e9ducation de la hanche<\/b><\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-6\"><a href=\"#Hip_Adductors\"><span class=\"tocnumber\">2.4<\/span> <span class=\"toctext\">Adducteurs de la hanche<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-7\"><a href=\"#Hamstrings\"><span class=\"tocnumber\">2.5<\/span> <span class=\"toctext\">Ischiojambiers<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-8\"><a href=\"#Quadriceps\"><span class=\"tocnumber\">2.6<\/span> <span class=\"toctext\">Quadriceps<\/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\">Adaptation des exercices en cha\u00eene ferm\u00e9e pour mettre l&rsquo;accent sur le genou ou la hanche<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-10\"><a href=\"#References\"><span class=\"tocnumber\">4<\/span> <span class=\"toctext\">R\u00e9f\u00e9rences<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<h2><span id=\"Progressive_Overload_for_Strength_Development\" class=\"mw-headline\">Sollicitation progressive pour le d\u00e9veloppement de la force <\/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>Les points suivants mettent en \u00e9vidence les principes g\u00e9n\u00e9raux \u00e0 prendre en compte pour la sollicitation progressive.<\/p>\n<ul>\n<li>Se rappeler des DEUX points suivants lorsque l&rsquo;on travaille avec un patient qui a besoin d&rsquo;un programme de renforcement musculaire : <sup id=\"cite_ref-:5_1-0\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup>\n<ul>\n<li>d\u00e9terminer le niveau de sollicitation qu&rsquo;ils peuvent actuellement tol\u00e9rer;<\/li>\n<li>r\u00e9\u00e9valuer en permanence la situation au fur et \u00e0 mesure que le patient \u00e9volue. <sup id=\"cite_ref-2\" class=\"reference\"><a href=\"#cite_note-2\">(2)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>Exposer progressivement la personne \u00e0 une sollicitation au niveau des tissus et du syst\u00e8me. <sup id=\"cite_ref-3\" class=\"reference\"><a href=\"#cite_note-3\">(3)<\/a><\/sup><\/li>\n<li>Pr\u00e9voir un temps de r\u00e9cup\u00e9ration suffisant pour permettre l&rsquo;adaptation.<\/li>\n<li>Appliquer la sollicitation appropri\u00e9e est n\u00e9cessaire pour permettre l&rsquo;adaptation requise.<\/li>\n<li><b>Principe d&rsquo;adaptation sp\u00e9cifique \u00e0 la demande impos\u00e9e (ASDI)<\/b>\n<ul>\n<li>les adaptations produites par l&rsquo;entra\u00eenement sont hautement sp\u00e9cifiques \u00e0 la nature du stimulus ou de la sollicitation appliqu\u00e9e <sup id=\"cite_ref-:3_4-0\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/li>\n<li>les adaptations sont sp\u00e9cifiques \u00e0 la force, \u00e0 la puissance, \u00e0 l&rsquo;endurance, \u00e0 l&rsquo;activit\u00e9 fonctionnelle, \u00e0 l&rsquo;angle de l&rsquo;articulation, \u00e0 la s\u00e9quence des activations musculaires, aux syst\u00e8mes \u00e9nerg\u00e9tiques et \u00e0 pratiquement toutes les autres variables possible<\/li>\n<li>le principe ASDI est affect\u00e9 par :\n<ul>\n<li>la position ou la longueur du muscle (relation longueur-tension)<\/li>\n<li>la vitesse de contraction (relation force-vitesse)<\/li>\n<li>le type de contraction musculaire (isom\u00e9trique, concentrique, excentrique)<\/li>\n<li>les r\u00e9sistances maximales (RM)\n<ul>\n<li>le continuum de r\u00e9p\u00e9titions ou le continuum force-endurance est g\u00e9n\u00e9ralement utilis\u00e9 pour donner des recommandations sp\u00e9cifiques en mati\u00e8re de sollicitation <sup id=\"cite_ref-:3_4-1\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup>\n<ul>\n<li>pour la force musculaire, utiliser un petit nombre de r\u00e9p\u00e9titions avec des charges lourdes : 1 \u00e0 5 r\u00e9p\u00e9titions par s\u00e9rie avec 80 \u00e0 100 % de la charge maximale du 1 r\u00e9p\u00e9tition (1RM)<\/li>\n<li>pour l&rsquo;hypertrophie musculaire, utiliser un nombre mod\u00e9r\u00e9 de r\u00e9p\u00e9titions avec des charges mod\u00e9r\u00e9es : 8-12 r\u00e9p\u00e9titions par s\u00e9rie avec 60-80% de la 1RM<\/li>\n<li>pour l&rsquo;endurance musculaire, utiliser un nombre \u00e9lev\u00e9 de r\u00e9p\u00e9titions avec des charges l\u00e9g\u00e8res : 15 r\u00e9p\u00e9titions et plus par s\u00e9rie avec des charges inf\u00e9rieures \u00e0 60% de la 1RM<\/li>\n<\/ul>\n<\/li>\n<li>Pour en savoir plus, consulter : <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 Continuuma<\/a> (un article pr\u00e9sentant les recommandations concernant les charges pour am\u00e9liorer la force musculaire, l&rsquo;hypertrophie et l&rsquo;endurance locale, en anglais original) <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>pourcentage (%) de la r\u00e9sistance maximale\n<ul>\n<li>l&rsquo;entra\u00eenement sous forme de pourcentage des r\u00e9sistances maximales (RM) <sup id=\"cite_ref-:0_5-0\" class=\"reference\"><a href=\"#cite_note-:0-5\">(5)<\/a><\/sup>\n<ul>\n<li>par exemple, 80% de la 1 RM\n<ul>\n<li>le test de force du 1 RM \u00e9value la force maximale des groupes musculaires sollicit\u00e9s au cours d&rsquo;un seul mouvement sp\u00e9cifique. <sup id=\"cite_ref-6\" class=\"reference\"><a href=\"#cite_note-6\">(6)<\/a><\/sup> Pour en savoir plus sur la 1 RM, cliquer <a title=\"Fitness and Performance Testing in Sport - Individual Tests\" href=\"\/Fitness_and_Performance_Testing_in_Sport_-_Individual_Tests#Muscular_Strength_and_Endurance\">ici<\/a>.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>r\u00e9p\u00e9titions jusqu&rsquo;\u00e0 \u00e9puisement (\u00ab\u00a0to failure\u00a0\u00bb) <sup id=\"cite_ref-:0_5-1\" class=\"reference\"><a href=\"#cite_note-:0-5\">(5)<\/a><\/sup>\n<ul>\n<li>nombre maximum de r\u00e9p\u00e9titions qu&rsquo;une personne peut soulever jusqu&rsquo;\u00e0 l&rsquo;\u00e9puisement <sup id=\"cite_ref-:5_1-1\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup>\n<ul>\n<li>par exemple, 80% de la 1 RM = 7 \u00e0 10 r\u00e9p\u00e9titions jusqu&rsquo;\u00e0 \u00e9puisement<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Si souhait\u00e9, on peut en savoir plus sur le sujet :\n<ul>\n<li><a title=\"Neuromuscular Adaptations to Exercise\" href=\"\/Neuromuscular_Adaptations_to_Exercise\">Adaptations neuromusculaires \u00e0 l&rsquo;exercice<\/a><\/li>\n<li><a title=\"Principes de physiologie de l'exercice et d'adaptation\" href=\"\/Principles_of_Exercise_Physiology_and_Adaptation\">Principes de la physiologie de l&rsquo;exercice et de l&rsquo;adaptation<\/a><\/li>\n<li><a title=\"Adaptations musculo-squelettiques chroniques \u00e0 l'exercice\" href=\"\/Chronic_Musculoskeletal_Adaptations_to_Exercise\">Adaptations musculosquelettiques chroniques \u00e0 l&rsquo;exercice<\/a><\/li>\n<\/ul>\n<\/li>\n<li>Veuillez lire cet article si vous souhaitez en savoir plus sur le syst\u00e8me DAPRE : <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> (syst\u00e8me d&rsquo;exercice \u00e0 r\u00e9sistance progressive ajustable quotidiennement)<\/li>\n<li>Optionnellement, on peut \u00e9galement en lire plus sur les principes de la r\u00e9\u00e9ducation <a title=\"Principes g\u00e9n\u00e9raux de la r\u00e9adaptation ax\u00e9e sur l'exercice\" href=\"\/General_Principles_of_Exercise_Rehabilitation#Principles_of_Rehabilitation\">ici<\/a>. Cet article traite de la mani\u00e8re de commencer, des th\u00e9ories sous-jacentes, des probl\u00e8mes principaux lors de la sollicitation des tissus bless\u00e9s \u00e0 nouveau, du contr\u00f4le de l&rsquo;impact de la sollicitation et de la progression de la sollicitation.<\/li>\n<\/ul>\n<h2><span id=\"Isolated_Muscle_Work_Around_the_Muscles_of_the_Hip_and_Knee\" class=\"mw-headline\">Travail musculaire isol\u00e9 des muscles de la hanche et du genou <\/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>L&rsquo;activit\u00e9 musculaire isol\u00e9e est souvent pr\u00e9sent\u00e9 comme la quantit\u00e9 d&rsquo;activit\u00e9 \u00e9lectromyographique (EMG). Il est important de savoir qu&rsquo;\u00e0 des fins de renforcement, le niveau d&rsquo;activit\u00e9 EMG doit \u00eatre sup\u00e9rieur \u00e0 70-80% de la contraction volontaire isom\u00e9trique maximale (CVIM) d&rsquo;un individu. <sup id=\"cite_ref-:5_1-2\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> Les r\u00e9p\u00e9titions jusqu&rsquo;\u00e0 \u00e9puisement d&rsquo;un exercice s\u00e9lectionn\u00e9 doivent \u00eatre comprises entre 8 et 10 r\u00e9p\u00e9titions pour l&rsquo;entra\u00eenement de la force. <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\">Grand glut\u00e9al <\/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>Le tableau 2 pr\u00e9sente des exemples d&rsquo;exercices pour le recrutement du muscle <a title=\"Gluteus Maximus\" href=\"\/Gluteus_Maximus\">grand glut\u00e9al<\/a>. Le pourcentage de la contraction volontaire isom\u00e9trique maximale est afficher pour indiquer pour le rang de ces exercices. L&rsquo;ajout de bandes \u00e9lastiques aux activit\u00e9s en charge augmentera de mani\u00e8re significative l&rsquo;activit\u00e9 du grand glut\u00e9al.<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>Tableau 2. Rang des exercices pour le recrutement du grand glut\u00e9al bas\u00e9 sur l&rsquo;EMG (adapt\u00e9 de 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>Exercice<\/th>\n<th>% CVIM<\/th>\n<\/tr>\n<tr>\n<td>Planche abdominale avec les hanches en extension<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>Flexion sur une jambe (\u00ab\u00a0Single leg squat\u00a0\u00bb)<\/td>\n<td>72<\/td>\n<\/tr>\n<tr>\n<td>Planche lat\u00e9rale<\/td>\n<td>71<\/td>\n<\/tr>\n<tr>\n<td>\u00ab\u00a0Step up\u00a0\u00bb lat\u00e9ral<\/td>\n<td>64<\/td>\n<\/tr>\n<tr>\n<td>Soulev\u00e9 de terre unipodal (\u00ab\u00a0Single leg deadlift\u00a0\u00bb)<\/td>\n<td>59<\/td>\n<\/tr>\n<tr>\n<td>\u00ab\u00a0Step up\u00a0\u00bb avant<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>Pont unipodal<\/td>\n<td>54<\/td>\n<\/tr>\n<tr>\n<td>Exercice de la palourde<\/td>\n<td>53<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Ci-dessous, quelques exemples d&rsquo;exercices ciblant le grand glut\u00e9al.<\/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 de l&rsquo;exercice du pont<\/b><\/p>\n<p>Les quatre vid\u00e9os ci-dessous donnent un exemple pour la progression de l&rsquo;exercice du pont. L&rsquo;ex\u00e9cution d&rsquo;un pont unipodal avec l&rsquo;autre jambe tendue (bras de levier allong\u00e9) produit une activit\u00e9 EMG significativement plus importante qu&rsquo;un pont unipodal avec l&rsquo;autre jambe en flexion de hanche \u00e0 90 degr\u00e9s et en flexion de genou \u00e0 90 degr\u00e9s (bras de levier raccourci) dans les muscles grand glut\u00e9al et moyen glut\u00e9al .<sup id=\"cite_ref-14\" class=\"reference\"><a href=\"#cite_note-14\">(14)<\/a><\/sup> L&rsquo;ajout d&rsquo;une bande \u00e9lastique \u00e0 l&rsquo;exercice augmente encore l&rsquo;activit\u00e9 des glut\u00e9aux. <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>Pouss\u00e9e des hanches (\u00ab hip thrust \u00bb) avec halt\u00e8re par rapport \u00e0 des flexions sur jambes (\u00ab squat \u00bb) ou des fentes<\/b><\/p>\n<p>Pour les patients qui ne tol\u00e8rent pas tr\u00e8s bien les charges \u00e9lev\u00e9es (par exemple un patient souffrant de probl\u00e8mes du rachis), il convient d&rsquo;envisager un exercice de type \u00ab\u00a0pouss\u00e9e des hanches\u00a0\u00bb avec un poids en travers du bassin au lieu d&rsquo;un exercice de flexion sur jambes (\u00ab squat \u00bb) ou de fentes. L&rsquo;exercice de pouss\u00e9e des hanches avec halt\u00e8res produit une plus grande activit\u00e9 des glut\u00e9aux que les flexions sur jambes avec barre derri\u00e8re (\u00ab back squat \u00bb) et les fentes. <sup id=\"cite_ref-19\" class=\"reference\"><a href=\"#cite_note-19\">(19)<\/a><\/sup> Deux exemples d&rsquo;exercices de pouss\u00e9e des hanches sont pr\u00e9sent\u00e9s dans les vid\u00e9os ci-dessous.<\/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\">Moyen glut\u00e9al <\/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>Le tableau 3 pr\u00e9sente le rang des exercices pour le recrutement du <a title=\"Gluteus Medius\" href=\"\/Gluteus_Medius\">moyen glut\u00e9al<\/a> en fonction de l&rsquo;activit\u00e9 EMG. Il a \u00e9galement \u00e9t\u00e9 d\u00e9montr\u00e9 que l&rsquo;ajout de bandes \u00e9lastiques augmenterait consid\u00e9rablement l&rsquo;activit\u00e9 du moyen glut\u00e9al.<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>Tableau 3. Rang des exercices pour le recrutement du moyen glut\u00e9al en fonction de l&rsquo;activit\u00e9 EMG (adapt\u00e9 de 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>Exercice<\/th>\n<th>% CVIM<\/th>\n<\/tr>\n<tr>\n<td>Planche lat\u00e9rale<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>Flexion sur une jambe (\u00ab Single leg squat \u00bb)<\/td>\n<td>82<\/td>\n<\/tr>\n<tr>\n<td>Planche abdominale avec les hanches en extension<\/td>\n<td>75<\/td>\n<\/tr>\n<tr>\n<td>Abduction de la hanche en d\u00e9cubitus lat\u00e9ral<\/td>\n<td>63<\/td>\n<\/tr>\n<tr>\n<td>\u00ab Step up \u00bb lat\u00e9ral<\/td>\n<td>60<\/td>\n<\/tr>\n<tr>\n<td>Soulev\u00e9 de terre unipodal (\u00ab Single leg deadlift \u00bb)<\/td>\n<td>56<\/td>\n<\/tr>\n<tr>\n<td>\u00ab Step up \u00bb avant<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>Pont unipodal<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>Exercice de la palourde<\/td>\n<td>47<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Ci-dessous, quelques exemples d&rsquo;exercices ciblant le moyen glut\u00e9al.<\/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>R\u00e9sum\u00e9s d&rsquo;articles portant sur les exercices de r\u00e9\u00e9ducation de la hanche <\/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>: Cet article, en anglais original, offre une liste d&rsquo;exercices et le pourcentage de CVIM des muscles glut\u00e9aux qui se produit pendant ces exercices. Des images et des instructions pour tous les exercices sont \u00e9galement fournies.<\/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>: Cet article compare et classe l&rsquo;activit\u00e9 musculaire lors de huit exercices ax\u00e9s sur la hanche. Les exercices ont \u00e9t\u00e9 effectu\u00e9s avec et sans r\u00e9sistance externe. La longueur des fibres sous-jacentes, les vitesses et les activations musculaires ont \u00e9t\u00e9 d\u00e9crites en introduisant des donn\u00e9es provenant de la capture du mouvement, des forces de r\u00e9action du sol et de l&rsquo;EMG dans un mod\u00e8le neuromusculosquelettique \u00e9clair\u00e9 par l&rsquo;EMG. Les forces des muscles grand, moyen et petit glut\u00e9al ont \u00e9t\u00e9 estim\u00e9es dans ce mod\u00e8le.\n<ul>\n<li>Les meilleurs exercices pour le grand glut\u00e9al sont :\n<ul>\n<li>flexion sur jambes (\u00ab squat \u00bb) avec charge, soulev\u00e9 de terre roumain (\u00ab Romanian deadlift \u00bb) unipodal avec charge, pouss\u00e9e des hanches (\u00ab hip thrust \u00bb) unipodal avec charge <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>Les meilleurs exercices pour le moyen glut\u00e9al sont :\n<ul>\n<li>planche lat\u00e9rale avec le poids du corps, flexion sur une jambe (\u00ab Single leg squat \u00bb) avec charge, soulev\u00e9 de terre roumain (\u00ab Romanian deadlift \u00bb) unipodal avec charge <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>Les meilleurs exercices pour le petit glut\u00e9al sont :\n<ul>\n<li>soulev\u00e9 de terre roumain (\u00ab Romanian deadlift \u00bb) unipodal avec charge, planche lat\u00e9rale avec le poids du corps <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>Article de blog utile \u00e0 lire : <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> (comment choisir les exercices de pr\u00e9vention des blessures et de r\u00e9\u00e9ducation ax\u00e9s sur la hanche) <sup id=\"cite_ref-25\" class=\"reference\"><a href=\"#cite_note-25\">(25)<\/a><\/sup><\/li>\n<li>Infographie utile : <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>(forces des muscles glut\u00e9aux lors d&rsquo;exercices de pr\u00e9vention des blessures et de r\u00e9\u00e9ducation ax\u00e9s sur la hanche) <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\">Adducteurs de la hanche <\/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>Le rang des exercices pour le recrutement du <a title=\"Adductor Longus\" href=\"\/Adductor_Longus\">long adducteur<\/a> bas\u00e9 sur l&rsquo;EMG <sup id=\"cite_ref-:5_1-3\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> est indiqu\u00e9 dans le tableau 4.<\/p>\n<table class=\"wikitable\">\n<caption>Tableau 4. Rang des exercices pour le recrutement du long adducteur en fonction de l&rsquo;activit\u00e9 EMG <sup id=\"cite_ref-:5_1-4\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> (adapt\u00e9 de 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>Exercice<\/th>\n<th>Pic moyen normalis\u00e9 de l&rsquo;EMG (nEMG) % de la CVM (adapt\u00e9 de 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>Adduction de copenhagen<\/td>\n<td>110%<\/td>\n<\/tr>\n<tr>\n<td>Adduction isom\u00e9trique avec un ballon entre les chevilles<\/td>\n<td>100%<\/td>\n<\/tr>\n<tr>\n<td>Adduction isom\u00e9trique avec ballon entre les genoux<\/td>\n<td>86 %<\/td>\n<\/tr>\n<tr>\n<td>Adduction de la hanche en d\u00e9cubitus lat\u00e9ral<\/td>\n<td>64 %<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Ci-dessous, des exemples d&rsquo;exercices pour les adducteurs.<\/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\">Ischiojambiers<\/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>\u00ab\u00a0Les ischiojambiers sont activ\u00e9s diff\u00e9remment lors de t\u00e2ches de la hanche et lors de celles du genou. <sup id=\"cite_ref-:8_34-0\" class=\"reference\"><a href=\"#cite_note-:8-34\">(34)<\/a><\/sup> Les exercices d&rsquo;extension de la hanche, tels que le pont avec l&rsquo;\u00e9l\u00e9vation d&rsquo;une jambe tendue ou le soulev\u00e9 de terre &lsquo;Deadlift&rsquo; unilat\u00e9ral avec une jambe raide (ou l&rsquo;arabesque, ou la variante du soulev\u00e9 de terre roumain (&lsquo;Romanian Deadlift&rsquo;) unipodal), sollicitent davantage le biceps f\u00e9moral, tandis que le \u00ab\u00a0Nordic hamstring\u00a0\u00bb pour les ischiojambiers recrute davantage le semitendineux.\u00a0\u00bb<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\">Quadriceps<\/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>L&rsquo;exercice de base d&rsquo;extension du genou en cha\u00eene ouverte est un exercice utile pour d\u00e9velopper la force des quadriceps. Chez les patients pr\u00e9sentant une faiblesse dans la position raccourcie du quadriceps, il peut \u00eatre utile d&rsquo;ajouter l&rsquo;exercice isol\u00e9 de rappel avec une bande \u00e9lastique pour mettre l&rsquo;accent sur l&rsquo;amplitude interne et d\u00e9velopper la force dans cette position.<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\">Adaptation des exercices en cha\u00eene ferm\u00e9e pour mettre l&rsquo;accent sur le genou ou la hanche <\/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>La contribution relative du genou ou de la hanche \u00e0 une t\u00e2che d&rsquo;accroupissement est influenc\u00e9e par :<\/p>\n<ul>\n<li>la charge lors d&rsquo;un soulev\u00e9 de terre (\u00ab\u00a0Deadlift\u00a0\u00bb) <sup id=\"cite_ref-38\" class=\"reference\"><a href=\"#cite_note-38\">(38)<\/a><\/sup> et d&rsquo;une fente; <sup id=\"cite_ref-39\" class=\"reference\"><a href=\"#cite_note-39\">(39)<\/a><\/sup><\/li>\n<li>la position du tronc; <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>la position du membre.<\/li>\n<\/ul>\n<h2><span id=\"References\" class=\"mw-headline\">R\u00e9f\u00e9rences<\/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. \u00bb 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\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10547095\/pdf\/ijspt_2023_18_5_87764.pdf\">The Use of Elastic Resistance Bands to Reduce Dynamic Knee Valgus in Squat-Based Movements: A Narrative Review.<\/a><\/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\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3201064\/pdf\/ijspt-06-206.pdf\">Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises.<\/a><\/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\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/pdf\/ijspt-12-543.pdf\">Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.<\/a><\/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  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\"><a href=\"https:\/\/bjsm.bmj.com\/content\/bjsports\/51\/13\/1021.full.pdf?casa_token=juiZ6HKyFVUAAAAA:5ipW-A__hM95VFxcdutkr-vlP0ZdTx-LXMiqlghIJ0tCOCDR-o8mbul4tG-sOj_dDgK004SnEDKv\">Impact of exercise selection on hamstring muscle activation.<\/a><\/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. Physical Therapy in Sport. 2023 May 1;61:102-7.<\/span><\/li>\n<li id=\"cite_note-41\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-41\">\u2191<\/a><\/span> <span class=\"reference-text\">Barrack AJ, Straub RK, Cannon J, Powers CM. The relative orientation of the trunk and tibia can be used to estimate the demands on the hip and knee extensors during the barbell back squat. International Journal of Sports Science &amp; Coaching. 2021 Aug;16(4):1004-10.<\/span><\/li>\n<li id=\"cite_note-42\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-42\">\u2191<\/a><\/span> <span class=\"reference-text\">Straub RK, Barrack AJ, Cannon J, Powers CM. Trunk inclination during squatting is a better predictor of the knee-extensor moment than shank inclination. 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>R\u00e9dactrice originale &#8211; Wanda van Niekerk bas\u00e9 sur le cours de Lee Herrington Principales collaboratrices &#8211; Wanda van Niekerk et Jess Bell Contenu 1 Sollicitation progressive pour le d\u00e9veloppement de la force 2 Travail musculaire isol\u00e9 des muscles de la hanche et du genou 2.1 Grand glut\u00e9al 2.2 Moyen glut\u00e9al 2.3 R\u00e9sum\u00e9s d&rsquo;articles portant sur [&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-10341","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/langs.physio-pedia.com\/fr\/wp-json\/wp\/v2\/pages\/10341","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/langs.physio-pedia.com\/fr\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/langs.physio-pedia.com\/fr\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/fr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/fr\/wp-json\/wp\/v2\/comments?post=10341"}],"version-history":[{"count":2,"href":"https:\/\/langs.physio-pedia.com\/fr\/wp-json\/wp\/v2\/pages\/10341\/revisions"}],"predecessor-version":[{"id":10344,"href":"https:\/\/langs.physio-pedia.com\/fr\/wp-json\/wp\/v2\/pages\/10341\/revisions\/10344"}],"wp:attachment":[{"href":"https:\/\/langs.physio-pedia.com\/fr\/wp-json\/wp\/v2\/media?parent=10341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}