Strength: Glutes & Inner Thighs
Video taken from the channel: Muscle And Mat
Hip Strengthening Exercises The Essentials for Stability
Video taken from the channel: Strength Side
Exercises to Strengthen Glutes & Protect Knees: Must Know This!
Video taken from the channel: Bob & Brad
Wellness Wednesday: The glutes exercise you need to know
Video taken from the channel: Mayo Clinic
Seated Glute Stretch to Relieve Deep Butt and Hip Tightness
Video taken from the channel: Michelle Kenway
Weak glutes? Painful hips? Try this hip exercise the sidelying fire hydrant
Video taken from the channel: Upright Health
15 Minute HIIT Workout // GLUTES, HIPS & THIGHS
Video taken from the channel: Heather Robertson
Seated inner thigh squeezes are a great way to work the small muscles of the inner thigh to strengthen the muscles surrounding the knee. You can use any type of ball, although a weighted medicine ball can add intensity to the exercise. Sit.Instructions: Lie on your side with bent knees and a resistance band around your lower thighs. Rotate your top leg up as high as you can, then pause for a moment.
Lower to the starting position. Do 1–3 sets of 8–15 repetitions.5 simple exercises for stronger, tighter glutes Standing Pretzel. This classic barre exercise will challenge all three gluteal muscles, including your thighs.
The hip Tabletop Turnout. Talk about hamstring curls! In addition to sculpting your butt, this move challenges your obliques and.Today I’m sharing 9 of my favorite hip and glute strengthening exercises that’ll stabilize your hips joints and help you get relief from pain.
I’ll be including bodyweight exercises, banded exercises, as well as a few more challenging variations using sliders.Stand with your feet hip-width apart, holding a dumbbell in your left hand in front of your left thigh, palm facing back. Shift your weight to your right leg, and lift your left foot a few inches off of the floor behind you.
This is the starting position.The side lying hip abduction exercise is the go to for early hip abductor strengthening. This exercise targets the Glute Medius, Glute Minimus, and the TFL. Another great exercise for early hip stability and targets one of the most commonly weak muscle groups is the general population.
The hip thrusters are arguably the best exercise for the gluteus maximus. It elicits much more muscle activity in the gluteus maximus as a barbell squat or deadlift and that’s primarily because 4 unique characteristics of this exercise: The hip thrust is primarily a hip extension movement.“Back squats and deadlifts are great glute exercises, but many people have difficulty maintaining correct form with these movements,” Schwind says. Squatting only targets the gluteus maximus. For a.
4 New Gluteus Medius Exercises for Strength and Balance. Luckily, I’ve never had to deal with a weak glute medius because I grew up playing hockey. Every stride in skating requires hip abduction – the main glute medius action – so anyone who has spent a lot of.Single-Leg Glute Bridge How to: Start lying on back with legs bent, left foot flat on floor, right leg extended at 45-degree angle, foot flexed, and arms by sides.
If you are currently doing a regular strength-training program, chances are you’re already doing some foundation exercises for your hips. Squats, lunges, leg presses, and step-ups all work the prime movers of your hips. Along with these exercises, it’s also important to do some supplementary exercises to work your hip’s supporting muscles.Improving external rotation of the thigh/femur at the hip joint is key for promoting strength and stability in lower body-based movements. During training, the glutes.
Most functional exercises—ones that mimic everyday movements such as squats, hip hinges (deadlifts, for example), lunges, steps-ups—stretch and.Quadruped fire hydrants are another exercise that is excellent for strengthening the gluteus medius while also improving external hip rotation. It also helps improve your hip stability and core strength, which ultimately helps improve your balance. 19.
Mini-Band Quadruped Fire Hydrant.Squeeze your glutes to raise your hips off the ground and raise the bar off the floor. (Keep your chin tucked to maintain proper ribcage positioning. Pause when your thighs and torso are in line.
List of related literature:
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women |
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| from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines |
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| from Natural Bodybuilding |
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| from Yoga and Scoliosis: A Journey to Health and Healing |
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| from Art and Science of Raja Yoga: Fourteen Steps to Higher Awareness, Based on the Teachings of Paramhansa Yogananda |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Grieve’s Modern Musculoskeletal Physiotherapy E-Book |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health |
133 comments
Heather will you please help with a weekly plan. All your videos are great but I’m not sure if I’m doing to many different combinations and therefore I do not see the results.
Marathon of a few of your videos today and just have so much fun! Thank you girl xx
Well as one who has had knee problems for a very long time, the best way of doing squats is
Face the wall, while your toes are actually touching the wall. You’ll be surprised by how little you can squat. This way the knees don’t go over the toes, and you don’t make you knee’s problems worse.
My heart is pumping so fast after the first set even though i replaced the jumping lunges with weighted backward lunges! Thanks for the good workout!
Is it normal to get crunching and popping sounds lmao. God help me
Dammitt girl where do you get your ideas from?!!! They are brutal. Never thought 15 minutes could do so much to you. Thanks for this.
Eat a double bacon cheese burger then 30 rep 375lb deadlift ��
Lockdown in SA and this workout kicked my butt!! I love it <3
You guys always cheer me up! The world is in dire straights..but there is, thankfully, Bob And Brad to make us all feel better in more ways than 1.
Any special consideration exercise-wise for folks with double knee replacements?
Week 6 DONE while in complete lock down in Barcelona!!! Thanks for keeping me mentally and physically healthy!!!!
I loved it. I added this to my workout after I completed the 30/30 no repeat. Insane! Total awesome body workout. I’m drenched! Thanks heather. More NO REPEATS 40 50/60������
Just had to give you some love. You continue to challenge me and make me sweat. Thank you!
On a Saturday evening, I was looking for a light workout session, but with you, lady, even being only 17 minutes long, there’s no such thing! Awesome workout once more! Cheers!!!
I refuse to take instruction from a shirtless hipster with a man bun…. I have STANDARDS Sir….Good day!!…
” But the information is well presented and”
I said GOOD DAY!!….
I loved this one. I combined it w th e killer strength workout Bc I felt I needed more legs this was perfect. HR 161. 7 moves done twice.
I love your linger workouts but these shorter ones are great too! I like to go into the 10-15 minute playlist and just do as many as I can.
I’m doing all these exercises for a week now on a daily basis. Slowly and with focus.
Is it normal that I feel pain on my lower back now? Is part of the process? Thank you so much
I have done side lying exercises and looking at this video, now I will be doing them as you have demonstrated. Thank You so much.
I usually only do total body strength…but my arms were killing me and just stuck to legs today. So happy I found this one! Modified lunge jumps…awesome leg workout!
Thank you Heather! This was a very good workout. I did the workout twice and used two tens for some exercises and one twenty for others. My legs are jello! I love all of your lower body videos. Would be thrilled with more resistance videos for specific muscle groups for upper body muscle building. (Shoulders), (back), (bis and tris)!
Bob and Brad, Thank goodness you have this channel. I got tnr this last Monday. This is the most painful surgery ever!!! I will “think “ about having this surgery again for the other knee. And I am 57 years old. I cannot imagine people doing this in there 80’s. They have to be mentally strong! I watched you two before and after this surgery. You come off as being very friendly and caring. I can also tell you are good friends too. Whenever I just want to give up, I watch you two. You guys make me feel better. Thank you. Peace be with you both and your families too.☺️
This was so hard… my heart is just pumping ❤️❤️❤️ Those jumping lunges at the end ��a killer��
Hoping you can help, and hopefully I can describe my issue accurately. When I stand, my left foot points straight. My right foot points out about 45 degrees. If I try to point the right foot forward, I feel a tightness in my right knee and my torso will rotate a few degrees to the left. If I try to stretch my right hamstring, I get a cramp in my upper thigh. When I pull my left knee up to my chest and then put it down, I feel a “clunk” in my lower left back/hip. Don’t know if it matters but I’m a right handed golfer. I’ve had this issue for many years. Just looking for some possible ideas on how to fix. Thanks.
Thnx for the info guys. This will help ease the pain of squats. I will try both ways. God bless you
If only i had good abs genetics then i could be a body weight youtuber at 155lbs sopping wet
Great workout Heather. Love the simplicity, no talking, cool music and overall the human aspect showing that us mortals struggle with these more so than you did with the curtsey kicks!! Shows you are for real. Keep posting these videos. I do most of my HIT routines to them. Thanks!!!
Hi Vincent, I am viewing from Australia. Thanks for sharing. Will be using this for glutes exercises.
Hey Michelle when did the video where you explain how to let the air out of the exercise ball and make the ball completely flat?
I love your videos. We jut finished your 12weeek free program and we loved it. We decided to do your calendar next and I did not like it. Ads in the middle of the workout. 2 adds for a 15 minute video is too much. I wished you had the adds at the beginning.
Good quick one before work combined with abs thx Heather for keeping me motivated ������
I love the description of common mistakes and this video overall. My main questions is how many reps is best? Keep these great videos coming! Thank you
Love your workouts Heather! Discovered them about 2 months ago. Thank you for sharing! Gives this full time working mama a great workout that fits into my tight schedule.
Love love love your workouts. Only recently discovered your channel, wish I came across them sooner ❤️
I do this and calmshell correctly but they make my hips painful. What could be the reason?
Nice video! Where did you find the white balancing sticks for stretching?
When I do this exercise (or other booty exercises) my other hip always hurts. For instance when I’m doing this exercise and lying on my left hip and moving my right leg, my left hip hurts. Do you know how to resolve this?
Can you share some hip exercise for my 70 yo dad. Thanks a lot.
Great video. How can you get the piriformis to not take over? While doing the exercise on both sides my right piriformis won’t let up.
I liked the workout. It was cool. The first round I was like this will be easy. But the second round was like okay here we go. And I was panting afterwards!! But is this actually HITT?
Also what will this do for the butt will it actually lift the butt. Or shape it or build it. Just want to make sure I’m doing what is needed for theeee booteeee
Thank you for sharing. I tried this before bed and the next morning I was feeling it in my glute area. The second morning my hips felt the best they have felt in over a year. The third morning I can do a proper lunge I have never been able to do a lunge before. I have never felt my glutes before this exercise I assume they needed to be woke up. Thank you again.
Love this one! The intensity in 15 min is perfect when you are working out with a toddler and pregnant lol
This Will be my evening WorkOut!!
Super excited, I love her standing 10min ab exercise.
I use it as a warm up!!
Love your music choices always & it’s refreshing not listening to someone talking the whole time ��
Started doing this and it’s the first time I’ve felt my glutes in a look time! Hoping this will fix my weak ass glutes x
I have tight hips & pain in my glutes. Should I do this exercise or work on my glutes?
Great video….also when doing squats make sure you keep your chest lifted.
hiya i have hypertonic pelvic floor muscles and weak glutes will this make my pelivc floor muscles tighter please please reply thanks
Watching your videos has helped enormously. I can now play ice hockey again without pain, other than from taking slap shots to the shins.
LOVE this workout. It’s a nice balance between hiit and strength workouts. AND love the fact that its repeated once so that you can target those muscles and improve on your form��
Excellent video. Very helpful. Great instruction and photos. I have painful hip abduction, so I can only raise so far without pain. I found the progressions most helpful. Seems like the leg is slightly internally rotated thru-out.
I just subscribed to your channel. I have very weak left hip and glutes that have caused terrible pain all the way to my outer ankle( nerve pain) especially sitting. I have viewed several videos of yours and your teaching method is just excellent. Showing the right and wrong way is so helpful. Just wanted to give you a big thank you
Great video. Could you do a video about an exercise like this that can be done standing, especially at a track or soccer field? This looks like a great warm up for running but I definitely don’t want to lie down in these places. Thanks.
This is such a great, thorough video! Thank you Vincent, wish I was closer, would love to train with you!
How heavy are the dumbells bc I want to order myself a few?��✨
Awesome, man. The attention to feeling the movement even if the movement looks correct hits home for me. Been following upright health and been an FAI fixer for three years now. Tons of progress made and lots owed to you guys along with Shane.
I chose this video because I wanted to concentrate on my legs that’s great is only 17 and it will be a walk in the park lol lol
However it was so challenging in a really good way for me I am so glad I chose this and I shared with all my friends Thank you very much you’re absolutely amazing
why did no physio on the planet explain how to do it properly, can finely get the glute to work properly now. The main tip is to keep the foot above the knee level.
This was what I needed. I had a baby and all healed up. I am ready to get my game on again. I miss this HIIT Workouts. Love it.����
Is judgemental feline optional? If no then where can I buy one?
Just what I was lookin for for today’s workout ����thx once again
I like how you address mistakes not to make in this video. This is a good teaching
Great post! I’m finding I like this sidelying exercise much better than clams.
i’ve seen son goku train with the same ankle bracelets, so i’ll not only fix my FAI but reach super sayajin status? i am about to get ALL the reps in
Thank you! I have done a few of these in physical therapy, but forgot about them bc my session ended.
Is there a way to strengthen glute med without separating the legs beyond a hips width apart (because it revs up my SI joint pain)?
Love this one and all your videos. Don you have any for senior citizens?
Curtsy kick just killed me, so good workout Heather, thank you
Can you please please do a standing abs routine with dumbbells and/or kettlebell? Thank you in advance.
Can you please post some videos of abductors n adductor strengthening
This is exactly how I sit. No wander I have weak ass gluts (no pun intended)
Whoa this is fantastic! I suddenly developed an intense pain outta nowhere (probably due to having an extra lazy lockdown day), and I was trying all kinds of crazy movements but got very little relief. Watched some other videos but still not much help…. But MAN this one was short and sweet and easy and an instant pain reliever! Thanks so much!
This is EXCELLENT! My chiropractor & P/T did not suggest this. Had to go to AU from USA to get this help:-)
Awesome!! I love the tips and pitfalls! Great job performing and explaining…. Super clear ������
i needed this. I went to a pain management doctor that asked for an exorbitant amount for a session. It barely made any difference.:( this one helped
@Michelle. What if you cant even get your ankle to your knee?
This will always be the video of yours that I come back to time after time. Great workout, always feel like I’ve worked my muscles to the core
I hear that this exercise it’s also helpful against sciatic. Hope it’s true!
Guys, could you up the volume of your audio during the video please? It’s very low if you compare it with the theme tune, or most other videos on YouTube.
Thanks!
I bought instruction from Unflexal and I learned about workouts.
Relax guys. Otherwise, you may have to rename your show The Puritan Physical Therapists. Geesh.
Thank you. I have been watching for awhile and getting lots of help from you two and it’s about time I thank you. Lots of good information from all your videos!
Amazing exercises! I gained hip strength that I never thought was possible!
I think it was in the aarp mag that I saw that exercise recommended as good for hips. Also.
I wish I was a cool hipster with big legs but I have stupid ass pathetic legs ��
Love your channel! I have been struggling with lumbosacral pain for two years…now sharp pains on and off..an MRI two years ago showed 1.6 cm glute Medius tear and two years later after an ultrasound the tear is 2.6 cm and one on left as well 2.2 cm. After months and months of physio, chiro, massage mobility specialists I’m still in pain when standing and walking. Any thoughts on what I can do? Already worked on strengthening core, glutes and upper back, stretching hip flexors and still feel like I want to fold over when I stand. I am a yoga, Pilates and spin instructor and am at a loss..
love how you started off with glute activation! my glutes take time to fire
I’m a powerlifter. Watching you explain how to squat was very entertaining. The best way to relieve back pain and increase viability as a senior is to strength train. Deadlift, squat, bench press, overhead press. Obviously, recovery time is longer for someone of that age and more caution must be taken, but it does not remove the fact that strength is key to longevity. Here is a video of a 91-year-old woman who started strength training. https://www.youtube.com/watch?v=3585w9FmOGs Here is an excellent book on training above 40. https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/ref=sr_1_1?crid=1E711S7X8TOBP&keywords=barbell+prescription&qid=1562196306&s=gateway&sprefix=barbell+p%2Caps%2C139&sr=8-1 It is more “healthy” to be slightly overweight and strong than it is to be weak and skinny. Flexibility will come with time. You will never get strong by stretching and doing bodyweight exercises. Cheers, Joseph
Great.. exercise.. I choose the horse stance… an old karate muscle builder…. kinda hard to explain… google it
I had done my ACL operations nearly 7 months ago but I don’t have balance in my knee while walking and knees get skid when I walk.i do swimming and cycling regularly.what has went wrong with my surgery??
I cannot avoid the arc of the knee during the step up. I have bone spurs somewhere according to MRI so I suspect I’m weighting and unweighting different planes as I click and arc in pain. Twenty-five years ago I needed Speedplay Frogs as bike pedals because they allowed lower leg to rotate throughout each revolution. Can’t even make a complete revolution of bike pedals in PT. You guys fixed my sciatica. Going to search for iliotibial band help from you guys. Don’t want that total knee amputation surgery!
What is your reccomendation fir cervical straightening pain? I’ve been through chiropractic and physical rehab with no relief
Hi mate great excerise I take it this can burn hip and lower back fat allso
Been doing everything WRONG,,,,!!!!!!! THANK U SOOOO MUCHO FROM DIANA FROM PUERTO RICO. Can’t wait to practice this the right way.
Leg day for me today. Did this plus booty band workout plus 4 mins planks. ������. Thank you.
Man sincere thanks, you are one of the people that changed my life and my relation with my body, one year ago I swear I was a couch potato, nowadays I’m doing muay thai and my body just feeling great and big part is from watching ur vids keep up the nice work champ and thanks again
One of my favorite workouts, from u. Have done this one quite a few times. July calendar day ✔️.
subscribed. thank u so much i am so so grateful for your video.
I recently pulled (probably shredded) the muscle tissues on left leg way up into the glute and around crotch area. it’s been four weeks now and I have it wrapped, using TENS. This is good stuff; can’t wait to try this when I can. Right now, I still cannot bend and reach. Thank you.
Hi…. How many times a week should I do these exercises? ❤️❤️
Heather this was a killer workout, I LOVE IT!!!!!!!! Keep them coming girl, you are the best!!
What can you do if you have a difficult time keeping the heel from falling below the knee
I really like all of your workouts. This one was great!!! Keep creating awesome workout content for us.
I don’t understand why you didn’t mention standing and on the floor leg lifts to the rear. Aren’t they good?
What about “crepitus”? What to do when popping and cracking knees and hips when going upstairs?
Josh, love this routine! But when I do the glute bridge march, I cant keep my hips level. One side always falls down a bit. What do I need to focus on strengthening? Thx!
Vincent this a really great exercise, hopefully it will help with my lower back pain. How many reps/sets would you recommend? Thanks..
Nice excercises. I will try this.. I have weak hip issues to my right. I also like his shape!!! Thanks for sharing!!!!
Thanks for tips on protecting our knees. I miss the question time at the end of the instruction��
Thank you for sharing mate! Love it really, keep up with good work
Hello there, Bob and Brad.:-) A good day to you both and thanks for these videos.:-)
Have to be careful not to upset sciatica. Your timing is impeccable
So thorough, excellent job! Question: hydrants always end-up aggravating my piriformis issues. Which mistake do you think applies to me?
Hi do I clinch my backside while doing these exercises to target the flutes?
These exercises are really helpful. I managed to perform almost each of them and can feel the pain/tightening around my hip area. Thank you. Grateful������
Tks makes sense what you say thank you very much I will be doing this����
I have really bad hip, and shoulder strength and your workouts have helped me. Thank you.
Would you recommend this for a lower back disc bulge? L4-L5???
Fun. However, the soundtrack… from out of a deeply ‘Ibiza vintage’ archive.
I am grateful for quarantine coz O found ur channel.million thanks��
Thanks for this video guys! But I have a major question. What is the concept of strong muscles? Why “weak” muscles can cause pain in the joints? I mean, I see a lot of bodybuilders that have massive back muscle and have tons of back pain, I see rugbyman that have big VOM muscles and still alhave issues with patella. And why stretching is useful as the muscles don’t become longer using the stretching? This is some questions I have guys. Thanks!
I’m a martial artist recovering from a lower lumbar injury. These exercises are helping me a great deal. Thank you for sharing!
You guys are awesome keep up with your videos. I have followed your videos for about a year now and just by doing the suggested exercises and sticking to it. I have lost 30 pounds kept it off and I never get the back pain I had before. I suffer from sciatica in both legs and a spinal curvature that occured from a car accident i use to have chronic pain and now I have little to no pain. Thank you so much you both saved my life with these videos. Your truly good people. Bless you both Bob & Brad ��
Good music, slower speaking tempo may help viewer. As well as timestamps. To go back to the beginning of each workout if more time is needed. I found.75x speed to be too slow at first but it did help me use this video more efficiently. Great content. Been referring to your videos for a couple weeks now.
Thanks for the exercises. Got to incorporate them into my workouts.
New to your videos, I love them as well as the music. Please keep making more workout videos. ��
Excellent; content, presentation, setting, background music. Good role model. V well done. Double thumbs.
Are these good for unstable knees? Mine periodically buckle. Thanks.
Look I understand if you don’t respond but my hip especially the right is hurting when I walk. Curious about what I should sleep on.I know this is a vague question but I appreciate your advice.
I do the slow squat (very slowly) on the BOSU ball to improve my posture… one of the most painful exercises there is
Have y’all made a Achilles video? Every once in a while when i exercise (running or sports) my Achilles gets a big pain every time I put pressure on it…I don’t know if it’s not stretching properly or what but stretching does somewhat work but not completely
Due to long hours of studying and sitting continuously, my glutes were aching since the last two days..today I wasted my whole day tensed and worried because I can’t sit..I was feeling extra pressure while sitting…i also tried some of the exercises..but this one was so so simple and it stretched my muscles so good..it’s not aching now..I did that 5 times.. thank u so much for uploading this video…as a student…we develop pain on shoulders mucles and coxal bone and then deal with it for 2 days or 3 days…these videos are a great help…❤️❤️ Thank you once again so so muchh
Great video man really helping recover from acl men surgery
Ive realised how much my hip has been affected, anyways really works thanks