VOCÊ ESTÁ USANDO ERRADO O PESO NO AFUNDO E NA PASSADA? BIOMECÂNICA E EMG EXPLICAM

Contralateral Lunge and Gluteus Medius Activation: In this video, I explain, based on electromyography and applied biomechanics, when the position of the load in the lunge and walking lunge actually changes the activation of the gluteus medius – and when it doesn't change anything relevant for strength training practice. 🎯 🎯 In this episode of TRAINING IN FOCUS, I analyze a study that compared: Stationary lunge vs. walking lunge Ipsilateral load vs. contralateral load Electromyographic activation of the quadriceps and gluteus medius ✅ Main findings that you will understand in detail: In the lunge, using the weight contralaterally or ipsilaterally did not alter the activity of the quadriceps or gluteus medius. In the walking lunge, the contralateral load increased the activation of the gluteus medius, due to the effect of inertia, impact with the ground, and greater demand for pelvic stabilization. How does this impact exercise prescription for glutes, hip stability, and load control in evidence-based weight training? 🔥 🎓 Who is this content for? Academics in Physical Education and health-related fields Personal Trainers who want to go beyond guesswork Professionals seeking evidence-based training and a solid bridge between theory, EMG, and weight room practice 🔍 What you will take away from the class: Practical difference between lunges and step-ups in gluteus medius activation How the closed kinematic chain, load vector, and hip adduction demand more from the gluteus medius in lunges with contralateral load When it makes sense to prioritize the contralateral step-up to increase gluteus medius demand When you can freely choose between ipsilateral or contralateral focusing on technique, comfort, performance, and the student's volume load 🎯 Direct application for the Personal Trainer: Optimize gluteus medius training in students who need pelvic stability (prevention of dynamic valgus, running, changes of direction, etc.) Prescribe lunges and step-ups without "myths" about the side of the Weight, focusing on what truly changes muscle activity Use the study (annotated PDF) to deepen your critical reading of scientific articles and apply this to your daily practice in the gym ⏱️ TIMESTAMPS 0:00 – Introduction to the question: where to place the weight in lunges and step-ups? 0:29 – Presentation of the study and electromyographic analysis 0:55 – Concepts: contralateral vs. ipsilateral load in the lunge 1:44 – Results for the lunge: quadriceps and gluteus medius with no difference 1:47 – Results for the step-up: greater activation of the gluteus medius with contralateral load 3:21 – Invitation to subscribe to the channel and video lesson marathon 3:43 – Biomechanical explanation: inertia, impact, hip adduction, and pelvic stabilization 6:39 – Practical implications: how to prescribe lunges and step-ups in daily training 7:04 – PDF study and Telegram group to download the commented article 7:58 – Closing: synthesis of findings and directions for future detailed analyses #️⃣ #trainingfocus #gluteusmedius #lunge #stepup #biomechanics #electromyography #weighttraining #personaltrainer #physicaleducation #evidencebasedtraining 📲 Connect with me Instagram – Treino em Foco:   / treinoemfoco   Instagram – Prof. João Moura:   / joaomouratef   YouTube – Treino em Foco:    / @canaltreinoemfoco   YouTube – Prof. Dr. João Moura:    / @dr.joaomouratef   🎓 Training and in-depth study for Personal Trainers: https://www.treinoemfoco.com.br/play/ 🧑‍🎓 TEF Play - Courses for Academics and Professionals in Physical Education, Weight Training and Personal Training 👉 https://bit.ly/tefplay 💻 Study for FREE with TEF Play Start 👉 https://www.treinoemfoco.com.br/plays... 🧠 Become a Play START Student Register for free on the TEF Play Portal and get free access to the Start Courses showcase containing the following content: 👉 Training Prescription Guide for Glutes 👉 Herniated Disc: From pathology to prescription 👉 Simplifying Training Volume 👉 Time Management and Productivity 👉 Biomechanical Analysis of the Squat 👉 Anatomy of the Latissimus Dorsi 👉 Physiology - Length x Tension Curve 👉 Academic MasterClass 👉 Study Group: +350 scientific articles SUBSCRIBE Our TEF Bodybuilding channel 👉 https://bit.ly/36uLBIl Discover MORE content from Treino em FOCO 👇 🧠 Check out more classes on our website https://www.treinoemfoco.com.br Tags: Physical Education, Exercises, Bodybuilding Exercises, Biomechanics, Physiology, Exercise Physiology, Anatomy, Kinesiology, Personal Trainer, Bodybuilding, Treino em FOCO, Rest Points, Rest Intervals, Load Variables, Hypertrophy, Electromyography, Weight Loss, Exercises Abdominal exercises, Abdominal crunches, Squats, Bench press, Pelvic lift, Pull-ups, Calisthenics, Training, Workout, Physical assessment, Anthropometry, Posture, Postural assessment, Postural correction.