Dormant Butt Syndrome Might Be Causing Hip and Knee Discomfort

Written by Kenneth Lee 2020-08-05

Table of Contents:

‘Dormant Butt Syndrome’ is real, and here’s how to fight it | New York Post

This personal trainer has a clear motto: Get off your ass! Doug Sklar, owner of PhilanthroFit, stopped by The Post to share his routine for exercising at work. His unique regime includes doing deadlifts with reams of paper at your desk.

Dormant Butt Syndrome Might Be Causing Hip and Knee Discomfort

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Dormant Butt Syndrome often root of knee, hip, back pain, physical therapist says

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If you’re one of millions of Americans who suffers from knee, hip or back pain, your problem may actually be with your rear end,

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If you have knee, hip or back pain, your butt may be to blame | Ohio State Medical Center

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Experts say “Dormant Butt Syndrome” affects millions, caused by weak glute muscles.
(COLUMBUS, Ohio) – If you’re one of the millions of Americans who suffers from hip, knee or back pain, experts say your butt may be to blame..
“The entire body works as a linked system, and a lot of times when people come in with knee or hip injuries, it’s actually because their butt is not strong enough,” said Chris Kolba, a physical therapist at The Ohio State University Wexner Medical Center. “The rear end should act as support for the entire body and as a shock absorber for stress during exercise, but if it’s too weak, other parts of the body take up the slack and it often causes injury.”.
Kolba has coined the term “Dormant Butt Syndrome” related to such injuries, which can lead to everything from tight hip flexors to chronic pain in the lower back and even injuries to the meniscus, which often result in knee surgery. But it’s not just caused by those who exercise improperly..
“It’s actually caused quite often by inactivity and the way we sleep,” said Kolba. “Sitting for extended periods throughout the day weakens the glute muscles and puts strain on other parts of our core, as does sleeping in the fetal position.”.
Kolba says stretching, making a point to stand and walk as often as possible throughout the day and adding exercises to strengthen glute muscles can help you avoid pain and injury in other parts of the middle to lower body..
Learn more about this research: https://wexnermedical.osu.edu/blog/your-dormant-butt-might-be-to-blame-for-knee-hip-or-back-pain

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Gluteal Amnesia (GLUTES TURNED ON?)

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What causes a saggy butt?
Aesthetics is a major concern for people and the persons aesthetics are also utilized in an attempt for diagnosis of poor muscle usage saggy butt = poor usage of glutes. Due to these, it is valuable to consider what causes a saggy butt..
Genetics.
Genetics are hard to challenge, some people will inherently have great gluteal development without having to work for it, whereas some people will have less development regardless of their efforts. With that said, it is safe to say that everyone (without a predisposing nerve condition) has the ability to make a significant impact on the gluteal development with consistent training devoted to it..
Exercise Selection.
When we look at what many people do for gluteal work, this is an area where many mistakes are made..
Exercise Set Up.
A few examples:
-Back squats with a more externally rotated foot placement show higher gluteal activity. If you are using a back squat to work the glutes, you should be having a more externally rotated foot stance..
-Full squats show better growth than partial squats for gluteal development. Whether you are performing goblet squats, back squats, front squats, etc., if you are trying to grow your glutes, you should be performing as much range as you can control..
-Hip Thrusts have been demonstrated to have a higher activation of the glutes when the feet are slightly wider and the person is actively attempting to rotate their feet outward (attempting, not actually) and ensures to have a posterior pelvic tilt..
-Glute Bridges should be performed with 90* or greater knee flexion. A higher amount of knee flexion tends to emphasize gluteal contraction through minimizing hamstring contraction..
Exercise Parameters (these main factors are often not considered when looking at gluteal growth).
“Compound” vs “Isolation”.
Compound movements of things like squats, deadlifts, and hip thrusts are likely more beneficial than isolation type movements like seated hip abductions, clamshells, etc. However, it is likely beneficial to have a mixture of both for maximal growth, with an emphasis on compound movements..
Effort.
In general, we see a strong trend that training closer to failure leads to higher amounts of muscular hypertrophy. We see that there is a “sweet spot” for most people where training at around 2-3 reps for proximity to failure (where the person would only be able to perform 2-3 more reps if it was absolutely necessary) leads to a sufficient level of effort for hypertrophy, but does not take away from the ability to keep repeating efforts for multiple sets. In contrast, lower effort tends to not provide as much benefit for hypertrophy, and higher effort tends to make repeatability difficult..
Volume.
This builds off the prior point and volume and effort are a balance too high of volume requires less effort, and too high of effort restricts volume. For most people a range of sets between 3 and 9 for the glutes provides more than enough stimulus in one session..
Frequency.
If you struggle with active control/perception, having a greater frequency of lower effort but highly contracting movements may provide high benefit. This treats the goal like a skill and we work on it as such..
Summary.
Gluteal amnesia has gained a great deal of attention across the last decade, however it is not a true pathological diagnosis. For most people (anyone outside of a few instances), their glutes are able to contract and blaming an inability to contract as a cause of aesthetics, performance or pain is unlikely to be of benefit or accurate. In contrast, whether the person has an issue with aesthetics, performance, or pain, there is likely a range of possibilities as to why anatomical structure, individual preference, historical volume, exercise technique, exercise consistency, etc..
In general, if we help individuals take time to adjust their movements to meet their unique anatomical structure, have them be consistent with performance of gluteal training, all people should be able to improve their ability to feel their gluteals contract and/or have greater development of the gluteals to their needs..
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Above excerpt taken from our blog. Read more here: https://e3rehab.com/blog/glutealamnesia.
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

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Hip Joint Pathologies causing back, groin, buttock, & knee pain

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http://www.johngibbonsbodymaster.co.uk.
John Gibbons is a registered Osteopath, Lecturer and Multi-published Author and in this video he will be teaching pathologies of the Hip joint and how they cause pain to the lower back, disc, groin, buttocks like piriformis syndrome and knee..
He discusses an acetabular labral tear and also a femoroacetabular impingement called an FAI these are cam and pincer type of impingement. He also mentions perthes disease and osteoarthritis of the hip joint..
Hip pain can be caused by a multitude of issues like a Gilmores groin or a sportsman hernia, bursitis, SUFE slipped upper femoral epiphysis, dysplasia, stress fractures, pubic-symphysis dysfunction. Sensory nerve distribution from iliohypogastric, ilioinguinal and genito-femoral..
In another video John will teach you if the facet joint is stuck in an open position called an FRS (flexion, rotation and side bending) or fixed closed in an ERS (extension, rotation and side bending)..
John also shows you in his other videos to assess the nerve root level of the adductors (obturator nerve through L3 reflex), patella tendon (femoral nerve through L4 reflex), semitendinosus (tibial / sciatic nerve of L5 reflex) and Achilles / plantar (tibial nerve of sciatic through S1 reflex) and a normal response is classified as 2++. Any reduced hypo-reflex (1+) or increased hyper-reflex (3+++) with Clonus and Babinski positive as might indicate some form of upper motor neurone lesion like Multiple sclerosis, stroke, spinal cord tumour or brain injury. Any altered reflex will need further investigation as a possibility of disc or neural pathology. These techniques and more is taught on the Neurological Master-Class at the University of Oxford..
In terms of his courses he offers, you can attend one at a time if you prefer or book all ten and receive a discount. Once you have completed all the courses you will be able to call yourself a Bodymaster Method ® Practitioner and be registered on his website with the letters ‘BmP’ after your name..
John is the Author of the highly successful book and Amazon No 1 best seller called ‘Muscle Energy Techniques, a practical guide for physical therapists’. John has also written many more books and these include:
1. A Practical Guide to Kinesiology Taping and comes with a complimentary DVD..
2. The Vital Glutes, connecting the gait cycle to pain and dysfunction.
3. Functional Anatomy of the Pelvis, SI joint & lumbar spine.
4. The Vital Shoulder Complex.
5. 2nd Edition of Kinesiology Taping.
6. The Vital Nerves (released Oct 2020).
All his books are available to buy now through his website http://www.johngibbonsbodymaster.co.uk… or from Amazon http://www.amazon.co.uk.
John now offers Advanced Training in all aspects of Sports Medicine to already qualified therapists (athletic trainers, sports massage therapists, osteopaths, chiropractors, physiotherapists, physical therapists, personal trainers, pilates teaches etc) in manual therapy to ‘Diploma’ Level. You need to have attended all of his ten individual Therapy Courses before the diploma is awarded. His venue is based at the idyllic venue of Oxford University, home of the first four-minute mile by Roger Bannister..
Courses available and all the dates are online https://www.johngibbonsbodymaster.co.uk:
1. Spinal Manipulation & Mobilisation.
2. Advanced Spinal Manipulation.
3. Kinesiology Taping.
4. Muscle Energy Techniques.
5. The Vital Shoulder Complex.
6. The Vital Cervical spine.
7. The Vital hip & groin.
8. The Vital Knee.
9. Advanced Soft Tissue techniques.
10. The Vital Neurological system.
11. Pelvis, SIJ & Lumbar spine.
12. The Vital Glutes & Psoas.
13. Acupuncture & Dry needling.
The Bodymaster Method ® Diploma is now recognised as a training provider and accredited with the STO Sports Therapy Organisation.

Read: How to find a Fitness or Weight Reduction Resort

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Dead Butt Syndrome, aka Gluteal Amnesia Ask Doctor Jo

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Dead butt syndrome, or gluteal amnesia, may sound funny, but, it’s a real thing. It can happen to people who sit a lot, but also to athletes and weekend warriors. Dead butt syndrome can lead to back pain, hip pain, knee pain, and even ankle pain. Here are more butt exercises: https://youtu.be/RVTEoJECAAQ?list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd.
Related Video:
Butt Exercises (Gluteus Maximus):
https://youtu.be/RVTEoJECAAQ?list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd.
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Dead Butt Syndrome, aka Gluteal Amnesia:
https://www.youtube.com/watch?v=JjUqDs50wpg.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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Top 5 Gluteus Medius Exercises

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These are the top 5 exercises for the gluteus medius based on EMG activation. Be aware that not only EMG activation should guide you in the selection of an exercise!
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Do you experience chronic knee pain? Hip tightness? Low back issues? According to research, the problem just might be your butt.

More specifically, it may be what scientists are calling “dormant butt syndrome.” It might seem crazy that your problems could.COLUMBUS, Ohio – Millions of people in the U.S. suffer from knee, hip or back pain, and experts at The Ohio State Wexner Medical Center say dormant butt syndrome (DBS) may be the cause. Dormant butt syndrome refers to the tightness of the hip flexors and weakness of the gluteal muscles. When gluteal muscles are weak, the muscles and joints around them absorb strain during exercise, often causing.Do you have knee, back or hip pain?

You could be suffering from “dormant butt syndrome.” That’s just another way to describe weak glute.Dormant Butt Syndrome: Is It Causing Your Hip and Knee Pain? According to research, the problem just might be your butt. More specifically, it may be what scientists are calling “dormant butt syndrome.”.Dr.

Kolba says dormant butt syndrome can lead to everything from tight hip muscles to hamstring injuries to chronic lower back pain, even injuries to the cartilage in your knee that could require surgery. But dormant butt syndrome isn’t suffered only by.Common aches in the knee, hip, and back might actually be a pain in the butt, experts warn You could have “Dormant Butt Syndrome” May 25, causing damage.

In more serious cases, the symptoms of dead butt syndrome can cause pain and stiffness elsewhere. You may experience pain in one or both hips, your lower back, and knees. Pain may shoot down the.According to experts from the Ohio State University Wexner Medical Center, dormant butt syndrome—i.e., having a weak butt—is pretty common and, unfortunately, is often the root of hip and knee pain.He said your butt is the root of a lot of knee, hip, and back pain issues.

When glute muscles aren’t strong enough, the muscles and joints around them absorb extra strain, causing.Dr. Chris Kolba, a physical therapist at OSU’s Wexner Medical Center, said Monday that “dormant butt syndrome,” or DBS, may be the cause for chronic pain, affecting a.Jennifer Ernst stretches her hip flexors before exercising. Though she runs consistently, experts diagnosed her with Dormant Butt Syndrome, a condition in which weak glute muscles put strain.

This may be caused by injury, but often it happens for no apparent reason and without injury or trauma. It is thought that tightness in your hip flexor muscles in the front of your hip may lead to weakness in your gluteus medius muscles in the back and side of your hip. This is sometimes referred to as dormant butt syndrome. 3 .

Some people develop piriformis syndrome, which affects the piriformis muscle and sciatic nerve, while other individuals develop dormant butt syndrome. Dormant butt syndrome can trigger knee pain. Dormant butt syndrome is a real problem for active and inactive adults. The condition develops when your buttock muscles (glutes) weaken and can’t.

Dormant Butt Syndrome Also Caused by Sitting Too Much Kolba says that it isn’t just exercising too much with weak glutes that can cause this kind of joint and muscle damage. It can also result from sitting too much.Dormant Butt Syndrome, DBS, is the result of long periods of inactivity that cause your butt to essentially forget its main purpose and cause you pain in other parts of your body, predominantly your back, hip, and knee.

DBS refers to weakness in your glute muscles and tightness in your hip flexors.

List of related literature:

Other, more common causes of buttock pain and leg pain—such as muscle strain, sacroiliac joint irritation, and hip pathology—as well as other causes of sciatica—such as disk pathology and spinal stenosis—must be ruled out.
from Encyclopedia of Sports Medicine by Lyle J. Micheli, M.D. SAGE Publications, 2010
pain can be referred to the buttock and thigh with disease limited to the disk, the facet joint, or the sacroiliac joint.18–20 A study of 92 patients with chronic LBP concluded that 39% had annular tears or other forms of internal disk disruption as the cause of their pain.
from Neuromuscular Disorders: Management and Treatment E-Book by Tulio E. Bertorini Elsevier Health Sciences, 2010
Differential Diagnosis Buttock pain and tenderness with or without back pain are common symptoms and may be caused by a variety of disorders including lumbosacral radiculopathy, bursitis, and hip joint disease.
from Neuromuscular Disorders in Clinical Practice by Bashar Katirji, Henry J. Kaminski, Robert L. Ruff Springer New York, 2013
The pain may be felt in the buttock, groin, thigh, or knee (hip disease manifesting with knee pain is a common source of diagnostic confusion).
from Pain Management E-Book by Steven D. Waldman Elsevier Health Sciences, 2011
Patients’ symptoms can be intermittent and dynamic, precipitated by particular activities and positions.34 Patients with piriformis syndrome usually complain of unilateral buttock, posterior thigh, and trochanteric pain.
from Spine Surgery 2-Vol Set E-Book: Techniques, Complication Avoidance, and Management (Expert Consult Online) by Edward C. Benzel Elsevier Health Sciences, 2012
 Acute-on-chronic: The patient has been experiencing some aching in the hip, thigh, or knee for weeks or even months as a result of a chronic slip.The patient then sustains a significant trauma to the hip, the epiphysis slips farther, and acute symptoms are noted.
from Orthopedic Rehabilitation Clinical Advisor E-Book by Derrick Sueki, Jacklyn Brechter Elsevier Health Sciences, 2009
Osteoarthritis of the hip may also manifest as pain in the buttock; therefore, the causes of buttock pain must be considered in the differential diagnosis.
from Differential Diagnosis of Common Complaints E-Book by Robert H. Seller, Andrew B. Symons Elsevier Health Sciences, 2011
Low back and buttock pain are common in ReA; such pain is caused by SI joint or other spinal joint involvement.
from Differential Diagnosis for Physical TherapistsE-Book by Catherine C. Goodman, John Heick, Rolando T. Lazaro Elsevier Health Sciences, 2017
A syndrome was described in 1928 by Yeoman in which he proposed that arthritic changes in the SI-joint may cause sciatic pain as a result of secondary inflammatory reaction in the piriformis muscle.
from Illustrated Orthopedic Physical Assessment E-Book by Ronald C. Evans Elsevier Health Sciences, 2008
C. Isolated buttock pain is a less common presentation of hip arthritis but is a common presentation of degenerative disease in the lumbosacral (LS) spine (with or without spinal stenosis or nerve root impingement) or of degenerative or inflammatory disease of the sacroiliac (SI) joint.
from Decision Making in Medicine E-Book: An Algorithmic Approach by Stuart B. Mushlin, Harry L. Greene Elsevier Health Sciences, 2009

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Don’t Make Common Lifting Weights Mistakes

132 comments

Centrifym 2020-08-06 - 00:16

I do clam shells, and increase load by placing a weight plate on the lateral side of the leg.

Flameconjuror 2020-08-06 - 10:57

Sir does gluteus pain rotate to groin penis and testicles and pelvic. If it does
Please suggest exercise to cure it.
I’ll be very thankful to u for this.

Josida 2020-08-07 - 03:37

What do you recommend for overactive tfl in these exercises?

Mozel 2020-08-07 - 21:08

Hi Doctor Jo, i found your video while on a search for morning stretches for back pain. Ive also found that i have extremely tight and immobile glutes. I can not sit on the floor without my back against something and ive never been able to sit cross legged even as a child. To make this short i tried alot of ur stretches and i noticed doing the laying leg raise in this video, the motion does not fire any glute muscle at all. I can fire it manually, like im able to easily clinch my glutes at anytime. But the leg raise its self, doesnt at all fire the glute for me, why is that?? My glutes fire easily with the clam shell movement. Thanks for the great video Doctor Jo

Felolas 2020-08-09 - 04:10

Hey all! I’m a Physical Therapist who’s passionate about getting to the root cause of injuries and dysfunction. Clinically, it seems that most glute weakness might be a direct consequence of low back dysfunction. I made a quick video on how to figure it out for yourself! https://youtu.be/DYYccdidYBo

Dianaghma 2020-08-09 - 17:54

Finally a video that helped me activate my glutes! I like how you are concise, direct to the point and actually effective. Thank you!

Mejinn 2020-08-10 - 11:57

Hi..ur videos hv been so helpful especially now coz there’s no way to meet any doctors now..I just had to ask my dead butt n weak core on one side has impacted my entire Tfl n it band the knee n the ankle feels sprained all the time n my side calf feels supertight n the leg real heavy as compared to the other leg.wat do I exercise first n how do I make that ankle strong.. doing any single leg balance exercise on that ankle has been painful

Conadar 2020-08-10 - 23:00

These exercises really really really helped me. No more pain! So glad I found this video. Thank you.

Anadar 2020-08-11 - 13:11

The hip abductor machine works well too. I dont see alot of men working these muscles and I learned the hard way by patellar knee pain from squatting.

Coron 2020-08-12 - 12:06

Dont need the science,exercise first then talk science later

Anaranrad 2020-08-12 - 20:54

If I do these exercises will they help me heal my Glute Medius because it hurts for almost a month and I can’t walk properly and I don’t know what to do.

Vidal 2020-08-13 - 07:52

My gluteus medius is always sore and tight, but I don’t know if they’re weak or tight

Redstone 2020-08-14 - 12:17

1:25 so THAT’S where you put your arm RE: lying hi abduction. OK my friend you get a subscribe!

Forceskin 2020-08-15 - 01:06

I’ve been having trouble with matching my gluteus medius growth with my gluteus maximus growth. I tried this today on each leg for about twenty reps and about four sets and My glutes are on fire. I will see how it goes. thank you!!

Kerakus 2020-08-15 - 17:06

@Physiotutors
First and foremost, Great Video! I don’t have knock knees: If I put my knees/feet together while i am standing my legs are perfectly straight and touch each other. But while im walking I have a tendency that my knees cave inwards. Is the Gluteus Medius the key to addressing this problem?
Best regards

Goldenrunner 2020-08-16 - 04:54

Nice Video clip! Excuse me for the intrusion, I would appreciate your initial thoughts. Have you heard the talk about Dinanlinson Rocky Position Approach (google it)? It is a smashing one off product for learning how to fix chronic knee pain minus the hard work. Ive heard some super things about it and my GF after a lifetime of fighting got cool results with it.

Coillador 2020-08-16 - 17:21

Rainwind 2020-08-17 - 16:03

For the first exercise can I use ankle weights? Or too much stress on the knee?

Alsathis 2020-08-18 - 12:21

Whoa! I had no idea I was so weak… That side bridge with a leg raised was hard�� Will definitely use this video to work on this muscle!

Magor 2020-08-19 - 09:35

Side planks is so difficult why do i fall flat when i do this ��

Gholune 2020-08-19 - 13:31

Studies show side leg raises are the most firing the glute medius

Mana 2020-08-20 - 08:24

And for uneven butts should i need to do all these exercise on the smaller side?

Dawnray 2020-08-21 - 07:24

My lοvεr is εxpεriεncing bαck αnd nεck discοmfοrt αnd is gεtting issuε sυppοrting his lεgs, bυt whεn I discοvεrεd this bαck pαin gυidεbοοk, “Bαkοnοz Kοnο” (ɢooɢlε it), αll οf thε pοintεd ουt issυεs αrε rεsοlvεd αccοrdingly. Bαsεd οn him, hε cαn nοw gεt εnουgh slεεping hοurs bεcαυsε thε bαck αchε αs wεll αs thε οthεr pαins αrε gοnε.

Painkiller 2020-08-22 - 02:56

are there videos of men’s glutes transformations??? never found anything…

Zolotaur 2020-08-22 - 06:34

1) side lying abduction
2) the pelvic drop
3) single leg deadlift
4) single leg squat
5) side bridge (as long as possible)

your Welcome ��

Sabar 2020-08-22 - 14:00

I have hip dips and lots of fat on the medius area. Hope these exercises can get rid of it.

Yozshugar 2020-08-23 - 04:09

HELLO got a srs question about my groin injury could i ask it here of instagram or??

Magelv 2020-08-24 - 03:13

Ax.

Putting on shoes = OA

Diagnosis of GTPS

Palpation

FABERS/FADIRS

IMAGING

Fai mobility, core and strength, GTPS IN CAPS

Gym ball:

Side to side and circles on gym ball

Supine

hip fall outs/abduction

Bridging, bridging with knee extension at the top

-both hip flexed, bring one foot to floor, slowly extend hip and knee

Piriformis stretch

STATIC ABDUCTION, PILLOW UNFER LEG, THERABAND KNEES

Four point:

Bird dog

Rocking back to heels

Prone:

Knee flexion

knee flexion with hip extension

Hip extension mobs

Bridging with theraband

BRIDGING

Offset Bridge

BRIDGE WITH HIP FLEXION

BRIDGE WITH KNEE EXTENSION

BRIDGE, SINGLE LEG

Side-lying:

Clam

abduc and slightly extended, er

× Abduction
XX abduction gym ball on wall

Keep trunk stable

sideways bridging

Standing:

Stand on one leg, rotate from side to side

Wall slide

Hip flexor stretch, lunge with target leg on the floor

knee flexion and isometric abductuon against wall

Lunging, quick reps

Multidirectional lunges

Side ways stepping +/theraband

step downs

-ABDUCTION STANDING

-SQUATING

SQUATTING SLINGLE LEG

SPLIT SQUAT

PELVIC HIP DROP

STEP UO

HIP ABDUCTUON SLIDE

UNILATERAL

BILATERAL

HIP EXTENSION SLIDE

X single leg dives

X single leg stands

X side lying bridging
XX side lying bridging with leg extension

Strength n coordination

Dianasius 2020-08-24 - 21:40

In exercises 1, what will be the position of the heel? Will I have to internally rotate my leg?

Folbine 2020-08-25 - 06:45

⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

Aurirdana 2020-08-26 - 14:13

Man I love your exercise vids!! Please do more videos like this top 5 or exercises for different muscles/injuries etc.

Mavewield 2020-08-27 - 11:38

Will try these, beats the exercises I would otherwise have to do watching women with butt implants

Rainbringer 2020-08-28 - 00:27

Single leg deadlift is the absolute top for me! Also like to progress it by adding a theraband giving some medial deviation of the knee.

Rageskin 2020-08-28 - 20:10

Hey, thanks for this! After some research I’ve come to the conclusion that I have a bilateral weakness in the hip abductor muscles which results in a gait that is somewhat similar to that of a woman’s gait (i.e., sideways hip sway, I’m a man, so I need to fix this), I also leanred that this also has secondary affects on my knees so I really need to fix this. Will doing these excersies fix my condition?

Murus 2020-08-29 - 05:57

If you have osteoarthritis and all hose pains, is there a natural way to reduce the pain?

Rockcaster 2020-08-29 - 23:42

In the single leg deadlift, I did not understand whether or not you wanted the toes pointed toward the floor or not. Can you clarify please

Fegamand 2020-08-30 - 19:04

My right glute med is always tight painful. Any tips on how to rehab that?

Nirdana 2020-08-31 - 11:06

Thnx for the great vids!
Just a question for the pelvic drop. If my Right leg is the affected/weaker leg, should it be on te step, yes or no?
I would say NO (Left leg on step if I want to strengthen the Right leg) but litterature that I found is contradictory!

Sternforge 2020-09-01 - 01:46

I was having crisis on my butt. As a sickle cell patient all the butt workouts are draining. I will give my pain a score of 4/10 but after 20 rep of the first exercise, on both sides the crisis on my butt disappeared. My butt has never felt this kind of burn. Thank you so much. Please can you do more videos on how I will grow my butt for people with my condition is hard to see a mild effective exercise.

Delanis 2020-09-01 - 14:29

Really, really watch for hip stabilization in this 3rd exercise. In Yoga, this is really close to warrior 3 and rotating my hips is how I have strained my TFL It’s really, really easy to do and I didn’t notice it until it’s was too late. Generally, now if I can get my gluts firing right, I am ok. If you have a yoga person, tell them it’s the difference between a shaking hard warrior 3 that’s mostly core and shake and a rock solid warrior 3 that you feel like you could hold for an hour. If they don’t feel that’s it’s the hip rotation as I have oh so painfully learned.

Miraril 2020-09-01 - 18:16

Wow! Never felt that burning sensation in my glutes!! Will subscribe right now��

Rainflame 2020-09-03 - 02:10

Hi, I hope all is well there, I have a question about this video, What do you mean by the free leg and how I can find out the free leg. Thanks for this informative video.

Jorus 2020-09-03 - 16:43

Are these exercises okay to do while still having pain? Will they help? Went on a 3 hour hike with a heavy uneven backpack and experienced the worst pain I have ever felt in the gluteus medius. After 3 days of intense pain ended up in the ER so am on high doses of pain and anti inflammatory meds. I’m sure the pain pills are masking the pain but just wondering if these exercises would hinder or help at this point? Thank you.

Nalmelace 2020-09-04 - 11:45

I need help cuz the bottom of my butt is Round but I need a good excersise for the top part it’s flat I feel no matter what I do it’s not working or maybe not going the right workouts

Nalmedi 2020-09-05 - 03:55

What is effect of hip abductors muscles on the side of pelvis hike in closed chain??????

Gardam 2020-09-05 - 21:02

Hi there, i know this is an old video but i am someone that suffers badly from IT Band Friction Syndrome, just a 3km run can put me out of exercise for three weeks unable to walk properly, i was recommended these excersies but was wondering how long it would take to improve my state using these. if i did this all daily.

Sha 2020-09-06 - 11:48

How many days should we do it to get the healing and result? Btw it’s a really helping video thanks ❤

Basho 2020-09-07 - 09:40

you guys should start a patreon. What this means is people, like me, who love your content could give you a few dollars a month to continue producing great quality videos. Keep up the great work

Doriath 2020-09-08 - 03:44

Thank you but I am a little bit scared hearing those cracking sounds from my hips. ��

Mikakazahn 2020-09-08 - 21:44

I really like your videos. Can you recommend some exercises for flat feet (pronation)?

Painsinger 2020-09-09 - 10:19

0:47 did you mean hip external rotation not internal? I have a weak GM on my left side and less femoral internal rotation as well. I have patellofemoral pain syndrome on that side from weightlifting and my physio said I have to increase internal rotation and release the TFL and IT band.

Tuzragore 2020-09-09 - 17:05

Great exercises. regardless of the sport I have worked with, Gluteus strength is always an issue. I thought for sure I would see clam shells on here. I’ve also read that a great way to add in core strengthening/stability is to perform the side-bridge with a clam shell action. It’s a great way to activate the layers of the abdominal muscles

Felv 2020-09-10 - 20:13

I finally find out my gluteus medius has caused my tight lower back muscles. I’ve been working on your exercises and noticed improvement. It helps to correct my posture too. Thank you.

Dainos 2020-09-11 - 14:46

Ive been sitting on the floor a lot and my right butt cheek feels like it’s burning and my leg hurts. Will this help? I’ve subscribed to this channel

Gardara 2020-09-12 - 00:48

I’m in total agreement. Ive lost 3 in. waist. Om sore but able to Advance with Dr. Jo!!!

Kigataxe 2020-09-12 - 23:58

Thank you so much this is day 1 for me, gonna do this daily, i will update in a week with my progress

Ballarin 2020-09-13 - 14:01

Hi. I sometimes feel pain on one side of my leg with pain on side of hip on my other side of leg. Is that dangerous?

Makus 2020-09-13 - 21:31

Great video, i`have question, when doing all this exercise my glutes want fire properly, hamstrings and back muscles but never glutes, I realize there are inhibited by something! Also is for Glute medius! Any sugestion or advice please, thx in advance!

Nacage 2020-09-14 - 00:44

I want to incorporate these workouts Into my workout routines! How can I do so? Should I workout both sides equally (same reps and sets per leg) or give my weak side more work (more reps and sets for my weak leg)

Silverdweller 2020-09-15 - 07:01

You make some very useful videos. I also appreciate your style of presentation.

Can weak gluteus medius muscles cause issues with the SI-joint?

Thanks

Tolkree 2020-09-15 - 19:43

These exercises really really really helped me. No more pain! So glad I found this video. Thank you.

Kajitilar 2020-09-16 - 17:34

i want to gain weight what would you advice to me? thank you

Zuran 2020-09-17 - 10:37

I had a stroke and the clam shell go me walking again. It’s hard at first just keep going and it’ll get easier

Mugor 2020-09-17 - 21:56

thank you for this video. if doing these exercises daily, how long do you expect before my butt is not dead anymore?

Dalanaya 2020-09-18 - 12:13

Thank you! I have Ehlers Danlos Syndrome and your videos have played a massive role in my journey back to fitness! You are awesome! ❤️

Arikelv 2020-09-19 - 05:43

THANK YOU!!! I was having issues with switching on my left glute and after doing these exercises (especially the first 3) I started to feel a burn again! Woohoo!!!

Nuadariel 2020-09-20 - 07:10

Who knew da-butt would play hard to get? Maybe we should call “dead butt syndrome,” opossum butt?

Thetantrius 2020-09-20 - 13:38

Thanks Dr. Jo! My Chiropractor wants me to get my glutes to fire. These exercises will definitely do the trick. Thanks so much for all your good advice!

Molbine 2020-09-21 - 12:58

The 2nd exercise, the Side lying leg raise, my calf hurts and I don’t feel it in my glute. Any ideas why?

Dagdabor 2020-09-22 - 07:47

Thank you! I’ve been waiting for this channel to pump out more content

Adothis 2020-09-22 - 19:17

What if i try these and still feel the burn in my stronger side instead of my weaker side? ��

Bloodfire 2020-09-23 - 18:30

HI!
Any advice for someone with knocked knees, attempting to do these exercises?

Beazegda 2020-09-24 - 11:01

does this work straight away or do i have to continue doing these daily?

Nuara 2020-09-24 - 17:44

I have a question, should I do those exercices in both legs or just in right leg

Shadowforge 2020-09-25 - 10:10

Hi, may I know how to stretch this muscle after the training?

Majora 2020-09-26 - 05:13

Hi. Thank you. I find even with these exercises I am compensating and have pain in the compensatory muscles from long time compensation. How can I be sure my glute is activated?

Ianwyn 2020-09-27 - 07:42

this. it was this. so clear cut and simple. i cant believe i had to do this much digging to find you. excellent content, thank you so much for this video

Andromarin 2020-09-27 - 22:20

howd u make ur toes point down like that with ur body on the side

Nijin 2020-09-28 - 00:48

I subscribed as soon as I heard the opening! Priceless! And thank you so much for sharing your expertise with us, very much appreciated.

Balladodar 2020-09-28 - 18:58

If i were to choose one exercise for my GluteM, for example lying leg raises with a band or pelvic drops with weight, is there a benefit to one of them over the other?

Arisius 2020-09-29 - 13:53

Wonderful video but i have issue of uneven buttocks so should exercise help me to fix it out?

Forcescar 2020-09-30 - 04:47

Wow….Best exercise… just the 1st exercise itself made my glutes strong…. Take a bow….

Sajinn 2020-09-30 - 13:59

thank you so much, i feel pain in the upper bug right at the sacrum level in both side, after i sit down on the pc, i did the excercises and felt the burn in both glute medius, hope that i´ll inpruve the pain soon, btw how many time at days this excercices should be done? again thank u so much c:

Malarim 2020-10-01 - 21:23

Can I do this for both side? Also, do I need to do more on the side I want to work on?

Iansius 2020-10-02 - 08:08

My butt’s burning. I have just tried the first exercise and I really can feel my butt muscle getting worked out. This is really exciting! Thank you!

Gardagar 2020-10-02 - 15:45

did a few in bed and can feel a burn. I think I’ve always had dead glutes.

Centrigrinn 2020-10-03 - 07:17

Im have been thru so many videos and everybody seems to copy the next guy. You are the fisrt person to actually give advice that works. Thank you truly i can eventually get relief. Really much appreciated

Opizel 2020-10-04 - 06:00

I have a really hard time squatting under a bar and sometimes 60 pounds feels physically draining

Kazar 2020-10-05 - 07:14

Thank you Doc. Jo and thank you Youtube for recommending this.I really needed 2nd exercise.Thank you very much.

Kathribor 2020-10-05 - 17:48

I love it. Thank you Doctor Jo
My butt feels much better now.

Kegal 2020-10-06 - 07:56

Can it be, that in begining me butt and hams hurt more. when I coud feel emprovment?

Bandibandis 2020-10-06 - 20:31

Hi doctor jo! Where can I purchase that pillow you’re using in this video?

Adriera 2020-10-07 - 14:44

If I do these exercises 3 times a day,everyday. When will it fix my gluteal amnesia?

Magar 2020-10-08 - 15:15

Hi! thanks a lot for sharing this information. Will this exercises help me in active middle split stretching? thank you!

Gazahn 2020-10-09 - 11:26

Hi Doc, would these just wake up your sleepy bum or would they also aid in toning it?

Nazshura 2020-10-10 - 06:18

I have a really flat butt & I just found this video & im gonna start doing them but I was wondering if by doing these exercises my butt will “grow” or get a better shape?

Badi 2020-10-10 - 15:07

You are so helpful. Do you have a video on clicking hips? I have clicking in my right hip when I try to extend my right leg all the way back when walking. So, it shortens the gait length on the right side since it’s uncomfortable to extend the stride all the way behind me when taking a step.

Bukus 2020-10-11 - 08:42

These are great! I have a very weak gluteus medius, so I will definitely be doing these. How often should I do these? Every day?

Shalinrad 2020-10-12 - 03:14

Thanks John Gibbons, indeed learned great stuffs from here. Bravo!

Saigda 2020-10-12 - 08:51

I love your videos. I have a question about something else. My tailbone is hurting quite a bit. Are there exercises I can do for this?

Trueseeker 2020-10-13 - 10:24

Hey Dr Jo, thank you so much for the video. I wanted to know if you can tell which muscle is getting activated? I have piriformis syndrome and I’d been doing clamshell with resistance band and later squat walks for a while. My doctor told me they don’t activate the flutes but tighten the piriformis more. Which is very confusing for me. Could you clarify please?

Nigelv 2020-10-13 - 22:51

Hi doctor Jo, i get pain in the buttocks while walking or sitting for long time..it feels like muscle get twisted.. suffering from this from last 2 years..I consulted so many doctors only thing they recommend is physio therapy..is there any permanent solution..please let me know the reason for this pain..this would be helpful.. thank you

Broadstone 2020-10-14 - 15:28

I have this issue. My physical therapist started me on these exercises right before my therapy ended two months ago. I seem to have no results yet. When should I be seeing results? I don’t feel like my muscles are any stronger. I do at least 20 reps (or until I cant handle the burn anymore) 2x a day 5 days a week. Are there any other tips to help with muscle development? Should I be getting more protein than average, taking supplements, etc? I feel the burn in my butt with these exercises, but when I do other exercises like squats and deadlifts I only feel it in my legs so I know my butt still isn’t firing up when it should. My legs are dominant.

Forceforge 2020-10-15 - 08:39

If the gluteus medius is very weak is it advisable to train it every day, just vary the intensity, sets/reps or types of exercise?

Tocage 2020-10-16 - 09:19

At last I got what I needed. My left glute is dead whereas my right glute is working fine and has grown stronger. I had a bone tumour in my left femur which ate near about 70% bone of a specific place. After a surgery my tumour is removed and that place is fixed properly. But I had to stay in complete bedrest for several months which resulted in a dead left glute. I could actually feel it before locating the place but I wasn’t sure. Thanks for your excercises. Love from India.

Cerebandis 2020-10-16 - 21:15

Sir my right glutes is smaller than the left glutes. What should I do?

Mana 2020-10-17 - 08:41

I’m suffering from severe deadbutt syndrome, to the point that the muscle has atrophied.
What can I do to help my butt activate and my hamstring not do all the work. Because that is what is occurring, thanks!

Cordadi 2020-10-18 - 07:11

This is an extremely helpful video, I got that problem and because deadlifting and squats my knee starting to hurt a lot, after going to the physiotherapist (I thought my knee was being problematic) it was because of the this same problem and need to activate the muscles before doing my routine and then the problem was solved and my knee stopped hurting because of this activation exercises, it’s a must if you are like me and have to be sitting most of the day in front of the computer and then go to the gym.

Nadi 2020-10-18 - 15:39

I have pain in my Gluteus Medius region. when I stand on one leg and push that hip out to the side it intensifies. When I lay on a small ball on that region I have noticed it has trigger points, a lot of pain (though i don’t know if this is normal as I never put a ball there when I wasn’t feeling anything.) Also, I have lower back stiffness feeling. And if I lean backwards PLUS to the side I get pain in that corner of my lower back over my hip. I don’t know if this is all connected. Any suggestions would be brilliant!…..Oh forgot to mention there seems to be sensitive parts in my glute max when i lay on that too. no pain from it though.

Cerekelv 2020-10-19 - 10:56

It wαs just Twο dαys αgο sincε I hαvε usεd this pαrticulαr bαck pαin, “Bαkοnοz Kοnο” (ɢooɢlε it) hοwεvεr it αlrεαdy mαdε sοmε diffεrεncε. It is αn incrεdiblε trεαtmεnt αnd αlsο αvοidαncε fοr lοwεr bαck pαin. It hαs εfficiεntly αttαinεd my εxpεctαtiοns. It is εfficiεnt αftεr utilizing it α cοuplε οf timεs.

Dalar 2020-10-19 - 22:32

Are the exercises to be performed all in one session? Thank you in advance for your reply.

Akizuru 2020-10-20 - 14:02

I had hip replacements in 2010 and for the last 3 months I’ve had pain in my right but cheek that increases when I do stretches that indicate it’s coming from the facet joint. The pain stops me in my tracks and comes and goes similar to a labor contraction. The pain is somewhat constant and flares up into the contraction type of immobilizing episodes happening every time I walk. Turning right leg first seems to consistently trigger the intense pain. I’m normally very active and have not had any limitations or complications with the porcelain and titanium DePuy replacement. When Covid -19 happened my lifestyle became sedimentary by 70% and that’s when the pain started. The bone or joint that I can feel located on the lower outer rear to side of by butt cheek feels somewhat numb on the skin or surface layers with a isolated intense pain deeper in the the low middle of butt. As the contraction type pain grows in intensity it radiates but rarely travels down my leg unless I’m laying down, then the pain can be felt throughout my entire leg and is unbearable. Squatting down to pick up something feels like the hip joint is unstable or weak. Note: I successfully had T9-12 and C4-7 discs removed and fused in 2015 and am not experiencing any changes in how they have felt throughout.

Kellador 2020-10-21 - 16:24

Hello John. I have been having stabbing pain on left hip bone, buttocks, n groin. The pain is so severe that i need to take tramadol daily. I have been struggling with endometriosis since 10 yrs with 2 surgeries done. Could you please suggest any exercise or drug to get rid of this excruciating pain??

Gasho 2020-10-22 - 06:03

i get severe stabbing pain groin area,hips and genital area…after cessations of antidepressants….please tell me something…it all started after stopping antidepressants drugs….it has improved over the time but still gets very bad flare ups

Sharpscar 2020-10-22 - 16:17

Sir, I am a 30-year-old fit and active male in the military. The onset of my symptoms started after splitting wood with an ax. I’ve had groin pain, flank pain, buttocks pain, and lower back pain that radiates down my leg, and pain in the groin that runs to the side of the testicle. Also some hamstring pain. It is dull, then feels like burning pain the next day. I have had two physical examinations from a urologist and a primary care provider. Also had an ultrasound of the testicles and a full CT scan of the midsection and back. Everything was normal. Pain is still here. What is your recommendation. Thank you very much

Nalmezar 2020-10-23 - 12:47

Hey doc, thanks. I am interested in your pillow. Where did you buy it?

Domeena 2020-10-23 - 22:53

Thank you so much. I have been having knee and buttock pain lately after Years of HIIT exercise. Pain is not that severe. My question is should I rest completely or activities like walking or biking ok? Thanks a lot!

Dawnredeemer 2020-10-24 - 22:20

Dear John Gibbons. Ths is the first time that I have heard a satisfactory explanation to what I am feeling. My hip was x-rayed and diagnosed as ostheo arthritic. The pains/discomfort I feel seems to shift from the side of my lumbar spine to middle of my buttock, to groin, to outside of the knee, front of knee, and when doing yoga, especially trying to balance on the affected leg, i feel unstable/unsupported by my hip joint, and with certain rotations, it feel like the femur moves over a bumpy area and clicks. I am 70, and from 4 years ago I had a couple of difficult years, when I stopped doing yoga and other exercises. When I started to practise again, I found my left hip to be rather stiff, and foolishly did kick-boxing for a couple of months, when my hip started to give me these problems. I very much believe in natural cures. Do you think that there is any chance of regeneration with special diet and special strengthening exercises?

Windshade 2020-10-25 - 10:49

I have pain in my right buttock and right testical pls pls pls any one help me��

Anarazel 2020-10-25 - 16:18

Would you say people are born with CAM lesions, and PINCER lesions, or is it something you can develop with age?

Mauzilkree 2020-10-26 - 17:04

Jhon I’ve had bulging disk l5-s1. But also the hip glute psoas and knee feels as if they right leg is tight tilted or raised. Could it be the pelvis causing all this or the bulging itself?

Kelegra 2020-10-27 - 12:11

Thank you so much… always enjoy your presentations. Brilliant revision and learning.

Coige 2020-10-28 - 03:00

Hey I recently make a video on how to identify Trendelenburg gait on my Channel.

Bandira 2020-10-29 - 06:05

Great content! Really liked the fact that you presented the term from all angles, starting with how the term came to be. If you fix the audio it will be perfect! Great job keep it up!!

Migal 2020-10-30 - 00:04

I really tried the side bridge but why do I feel that it is put too much stress on my knee, especially the injured one. While the others feel really good and activate my glute med, also like a standing on one leg star drill really activates my glute med.

Mule 2020-10-30 - 10:11

Great content, but your audio is blown out, which also makes the speaker sound a little mush-mouthy. Position that mic a liiiittle further away.

Silvercaster 2020-10-31 - 06:30

I have sitting job. And I have pain in right side. Also causes pain in hips and lower back. What exercises or stretch I need to do.

Ragebourne 2020-10-31 - 15:42

@physiotutors where do I have to put the resistance band in the first exercise? Over the knees?

Akinoktilar 2020-11-01 - 17:22

My Chiropractor tells me I need to start doing glute activation excersizes to recover from my prior injury and time I had to rest for, and these should work! Thank you for being so informative and clear in your video ��

Androlv 2020-11-02 - 09:28

During any of these are we supposed to purposefully flex our butt muscles or just let them be? Also are there any versions that can be done in the pool? Thanks

Drelabor 2020-11-02 - 22:29

We would love to post and boost this on on our Facebook page but FB is flagging the term “butt” as being “profane” is there any way you can change the title so we can point people here?

Banis 2020-11-03 - 17:05

The best way to counter dormant butt syndrome is to train by 3rd world squat. Once you are strong enough to balance for 20 minutes, you can start doing the duck walk.

Dormant Butt Syndrome Might Be Causing Hip and Knee Discomfort

‘Dormant Butt Syndrome’ is real, and here’s how to fight it | New York Post

Dormant Butt Syndrome often root of knee, hip, back pain, physical therapist says

If you have knee, hip or back pain, your butt may be to blame | Ohio State Medical Center

Gluteal Amnesia (GLUTES TURNED ON?)

Hip Joint Pathologies causing back, groin, buttock, & knee pain

Dead Butt Syndrome, aka Gluteal Amnesia Ask Doctor Jo

Top 5 Gluteus Medius Exercises

Don’t Make Common Lifting Weights Mistakes

Lower Dog on the run in Airports With Yoga Rooms

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