Table of Contents:
GROW YOUR BOOTY FASTER w/ GLUTE ACTIVATIONS (game changer)!
Video taken from the channel: Vicky Justiz
5 Strengthening Exercises For Weak Gluteus Maximus (NO SQUATS!)
Video taken from the channel: Coach Sofia
Wellness Wednesday: The glutes exercise you need to know
Video taken from the channel: Mayo Clinic
Exercises to Strengthen Glutes & Protect Knees: Must Know This!
Video taken from the channel: Bob & Brad
3 of the best exercises to switch on lazy glutes | Feat. Tim Keeley | No. 21 | Physio REHAB
Video taken from the channel: Physio Fitness | Physio REHAB | Tim Keeley
Why is Glute Activation Important? 5 Exercises to Activate your Glutes
Video taken from the channel: Redefining Strength
Top 5 Gluteus Medius Exercises
Video taken from the channel: Physiotutors
Why Glute Activation is So Important 1. Glute Bridges with Mini Band. Begin on your back on the floor, your mini band looped around your waist. Place your 2. Side Shuffle. Begin standing, placing the band around your legs. Keep in mind that the lower you place the band (say, 3. Standing.
A key to efficiently warming-up the glutes is to prep the muscles around the glutes as well, which help support proper hip extension. Foam roll the hips and back briefly to ensure fascia isn’t.Doing butt exercises-working your glutes-isn’t all about building a backside like a Kardashian. Strengthening these powerful rear muscles means your body will work more efficiently, whether you’re logging miles or doing squats.
10 Must-Do Glute Activation Exercises: 1. Glute Bridge: The glute bridge is a versatile move that can be used for activation as well as developing great glute strength. It is a great 2. Donkey Kick: The Donkey Kick is an oldie, but goodie. It is a great move to work on core stability and hip.
You’re going to discover the 6 best glutes activation exercises that can stimulate your glutes for growth. Not only that, but we have created a 5-minute glutes activation workout sequence you can use for all your butt workout sessions. Glute activation.
This opens in a new window. Skater hops are a great exercise if you want to add some speed and power to your workout. By jumping sideways, you target the gluteus medius and the lateral hip muscles.
Stay in an athletic stance with your hips drawn back.This is the part of your stride where your leg passes behind you. “If you don’t have strong glutes to drive the leg backwards, you are missing out on a critical component of the running gait.51K subscribers Start in the same hands-and-knees stance with abdominal activation as a you would for a fire hydrant.
Take one leg, keeping it bent at the knee, and gently reach your heel towards the ceiling. Actively squeeze the glutes while maintaining torso stability.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.The 25 Best Workout Moves To Build Your Butt 6 Split Squat.
The classic split squat is a strong starter move to unilateral leg training, and it’ll work your glutes 7 Rotational Cossack to Lunge to Squat. Your glutes work to extend your hips and play critical roles in squats and 8 Bulgarian.Glute activation exercises like clams, lateral band walking and glute bridges can help to isolate and activate the glute muscles in preparation for a workout.And trust me when I say that doing some glute activation prior to your squats, lunges, and deadlifts will result in an excellent glute workout! “Simply put, glute activation is waking up your glutes.
It makes the connection from your brain to your muscle and gets the muscle fired up and ready to do some work.”.Squats are a good exercise to build up size in the glutes, but the hip bridge works this area better. Here’s a link to a study that compares back squat to hip thrusts when it comes to working the glutes and hamstrings. What is the Best Cardio to Build Glutes?
Here are my 3 top exercises to fire up and activate your lazy glutes so you can actually switch them on properly when training and strengthening them with other glute exercises.Glute Activation is a set of warm up movements which allows you to properly target and warm up those glute muscles so that you can effectively strengthen and tone them throughout your workout. Glutes often remain inactive during workouts due to several factors including living a sedentary lifestyle or having poor form within the gym.
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 Grieve’s Modern Musculoskeletal Physiotherapy E-Book | |
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| from Pilates Anatomy | |
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| from Methods of Group Exercise Instruction | |
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| from Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book | |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance | |
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| from Relentless Forward Progress: A Guide to Running Ultramarathons | |
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| from Essentials of Orthopaedics & Applied Physiotherapy E-Book | |
| |
| from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot | |
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| from Bodyweight Strength Training Anatomy |
252 comments
I do clam shells, and increase load by placing a weight plate on the lateral side of the leg.
Thanks for your explanation,I was doing it in wrong way but after this video when I’m doing it it’s completely different and beneficial
What do you recommend for overactive tfl in these exercises?
Hey I recently make a video on how to identify Trendelenburg gait on my Channel.
Excellent video. Good pace, good demonstrations and really valuable information.
Sir my Acl reconstruction before 41days. When I walk start I feel my lcl side is not strength and no hamstring power…
Hi, may I know how to stretch this muscle after the training?
I’m not sure the squats are good for glute activation. I’ve been doing squats as part of my daily exercise, and I’ve noticed how sore my butt has been feeling (tmi, I know). I feel that squats are too strenuous for your glutes. Squats ARE the workout, not the warmup. You need to start out with lighter warmups.
Are you sure you didn’t lift weights at the gym? Can you really grow bootay by just that bodyweight workouts?
I liked the first one best. When I tried the bridge, I found my thigh muscles tightening and that is where my pain is. I will definitely use your first exercise. Thanks
Wow….Best exercise… just the 1st exercise itself made my glutes strong…. Take a bow….
My gluteus medius is always sore and tight, but I don’t know if they’re weak or tight
I don’t understand why you didn’t mention standing and on the floor leg lifts to the rear. Aren’t they good?
Is it me or vicky is just not s smiler.. never smiles or laughs… ever
So basically you hump with weights at the gym to get big glutes
Sir my right glutes is smaller than the left glutes. What should I do?
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.
I’m so glad I found this..great video so far for beginners like myself
Did you get your body by doing home workouts? Or do you go to the gym
I have hip dips and lots of fat on the medius area. Hope these exercises can get rid of it.
I’ve been doing the glute activation, and it has helped so much. It’s helped lessen basic pain from workours but it has helped strengthen my glutes from a hip injury from 2008. These are so necessary.
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.
She is just trying to give you more information at a short video.
Please keep the same great work.
Thank you
Thank you! You demonstrate EXCELLENT form and consice but thorough explanations!!! You’re doing God’s work for all of our lazy bums lol
I had stopped working on my glute medius and now the pain started all over again including the lower back… So glad you uploaded this video ��
Thanks for tips on protecting our knees. I miss the question time at the end of the instruction��
This really works guys, my booty actually got bigger doing these lol
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
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
Thanks for posting this video. Tim can you tell me do I need to hold each of the glute awakening exercises for 10 seconds as I am performing them and how many reps should I start with?
I have a question, should I do those exercices in both legs or just in right leg
Thank you for the clam opener explanation! This exercise has been useless to me.
Great vid. I’m too lazy to head to the gym so this is good for me. Also, how can I tell that I have my results? Also what if I don’t feel anything while doing these glute activation excercises? Does that mean my glutes are weak?
HELLO got a srs question about my groin injury could i ask it here of instagram or??
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.
Will try these, beats the exercises I would otherwise have to do watching women with butt implants
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
Yep the anterior front muscles you are talking about, they cramp so bad when I am tightening them. This has been this way since my C-section.
Where did you say you buy your workout clothing? And what was the drink.
What about “crepitus”? What to do when popping and cracking knees and hips when going upstairs?
So I’m confused if this is a warmup or if we still do a warmup and is stretching separate too? Ugh so much
are there videos of men’s glutes transformations??? never found anything…
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.
Is it me or am I REALLY enjoying his explanation AND the bit about pelvic neutrality?
@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
Please activate your mind not your butts first you are not supposed to be social media prostiutes. Thanks for the word choice of activation not inflation
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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
hello i make my money from this platform procyberflip on ig
@physiotutors where do I have to put the resistance band in the first exercise? Over the knees?
On the last one you can also put your leg out to the side (like how a dog does to pee) instead of backwards to do the side butt muscles
Watching your videos makes me want to leave the gym & start working out myself at home. Love your videos, I’ve learned a lot & like the way you teach ��
Do i do pushups of the bridge or hold it steady? If pushing, how many? If holding, for how long? Thanks.
I’m a dude, but your body motivates me to get in shape and lean!!
Clams done right! Bridges done right! Music to my ears as a rehab specialist and personal trainer. Love the other glute activation exercises and mods, too. Rock on chica!
The foot pivot direction during the exercise is a great tip.
wait why am i doing glute activation thinking this is my whole routine for the day… am i just that lazy ( god i swear i hate working out ) idk why im like a new new beginner WHAT AND WHERE SHOULD I EVEN START..WHAT A GREAT WARM UP AND THEN A GREAT WORKOUT ROUTINE FOR BEGINNERS THAT NEVER DID ANYTHING BEFORE. I NEVER KNOW IF IM SQUEEZING ENOUGH AND IDK WHY BUT I FEEL LIKE MY MUSCLES OR SOMETHING GET TIRED ANDWEAK LIKE. I NEVER KNOW IF IM SQUEEZING RIGHT BEC SEE HOW u guys lift ya legs up when on ya belly…yeah the only thing gone up is my blood pressure trying to get my legs up like that
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 ����
Man I love your exercise vids!! Please do more videos like this top 5 or exercises for different muscles/injuries etc.
Playing at.75 speed worked well for me to keep up with this great information.
Studies show side leg raises are the most firing the glute medius
3:04 not gonna lie that kinda irriated me a bit was excited waiting to exervise and that popped out like c’mon man were all tryna work out here lol rofl totally threw off my motivation and focus here lol
Oly thing is…many girls getting carried away with it and now walking around with big round asses and think they look good������
my legs must be weak as hell considering i only feel it there
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
The hyper-extensions worked great for me. I used a taller bench, for greater range of motion.
The last 2 exercises, you used a bench. Is there an alternative.
I’m one of those patients that does not usually fall into the larger percentiles. And my questions is what if squats don’t hurt my knees, but glute bridges do??? My knees feel almost “tight” as if a muscle or tendon is being pulled the wrong way during the bridge.
Awesome video, Cori! Thank you! I have a question. When we combine these exercises with weight lifting, when should we do them in the routine? after weight lifting or before?
Hi guys please kindly subscribe to my YouTube channel, it’s a new fitness channel!
I’m really having trouble not extending my lower back when doing the last exercise, i can only feel activation in the bridges. It is so frustrating.
I’m going to be the desirable guy in the room women want, and say I’m tired of seeing bimbo’s looking like puppet trash for the last decade running, since it started. Tone your body, using your brain. Thanks preciate it.
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.
I found the more ankle flexibility or lower body mobility I can activate my muscles and glutes more depending what I doing
This is great. A lot of clients think if they are not throwing heavy weight they are not working. It’s not always about heavy loads.
That pushing through the heels makes all the difference oh my lord
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!
A friend (who works in the cycling industry as a bike fit specialist) recommended your videos, this one in particular and I just wanted to say how easy you make this to understand and follow. These are also great exercises to do at home during lockdown too. Thanks:)
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
That additional tip on the forward movement of the hip when performing the clam rather simply rotating the hip, fired my medius up instantly! I’ve been trying different recommended methods to activate my medius, with little success. I was also able to keep the tfl out of the picture by turning the foot down as you suggest. This worked perfectly! Thank you!!!!!!
Great video, thanks for sharing. One note on the way you’ve demo’d the Clam: you may get compensation with QL, particularly in women and in the eccentric phase while lowering which limits the functional activation change. This can be overcome by having the upper body in the side lying position and lifting the waist and concentrating on keeping the waist up throughout the movement. I could never explain why I can terrible glut weakness but could perform a clam until I tried this, and I literally could not lift the knee but could feel the gluts burning trying and within 3 weeks was able to activate and strengthen enough to complete full range of motion.
this along with all of your videos is unbelievably useful. thanks a lot Tim
My hamstrings hurt in the bridge stretch
Quite tight. How to overcome this Tim?
How many would you recommend doing of each…maybe you said & I missed it? Thanks!
How would you compare the womens best leggings to fabletics? I personally love fabletics bc they hold me in and really stretch so no rips but they are pricier than womens best by like almost $15 a pair
You are so thorough with your technique�� have learnt so much ❤️
Always very informative and educational.Great job and keep up the good work.
Good to know. Need to activate the glutes to get best result from the big movement exercises. Thanks ����
Thank you for explaining the science behind the movements. Your insight and guidance has helped me take my body to a different level and I am Loving it…. keep these videos Coming!! ������
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?
You are the first person I’ve seen put the band on the bottom side of the knees when doing a bridge.
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.☺️
I’m tired of y’all saying “you’re talking too much, get to the video”, she’s tryna explain what it is and why you should do it. There’s no reason to be rude.
3:30 the squats20 squats
5:35 the lunge kickback-15 lunge kickback each side
7:00 the fire hydrant-15 fire hydrants each side
8:45 donkey kicks15 donkey kicks each side
hope it helps!
I still feel it slightly in my lower back yet I’m doing what you said? I’m squeezing my butt and holding core tight? Any advice pls
Thnx for the info guys. This will help ease the pain of squats. I will try both ways. God bless you
I’ve been told by my RMT to do the clam to work on my weak glute, but I had trouble firing. Your explanation is amazing. Life changing! Thank you again.
What’re you doing out here with all this ass??? Double cheeked up… on a Thursday afternoon? Hella ass.
Wow.. Love this Cori.
This is really my Goal for 2020. Thanks for tips. ��
I like to do banded hip thrusters banded & SL hip thrusters for activation as well is that something you’d recommend.
Would be better if you improved your sound quality. Not sure what sort of set-up you’re using but it may be time to upgrade your mic. On that last movement (rear leg lifts), I find I get twice the firing of the glutes when I lift and point forward and up with the arm opposite the leg being raised (I think it’s some sort of yoga or Pilates thing that my PT has me doing).
Vicky im super curious having body perfect like that and i know its too personal but may i know what is your weight?
How come no one stretches like that is the most important part of a work out!!
9:23 You say fun workout moves and run in the same sentence like they’re related.:-)
Ive always had “skinny” legs because I was a dancer, and 7 months ago I started going to TRX classes 5 times a week and I started eating healthier. My problem is that ive noticed that the upper part of my inner thighs started to grow, very quickly. At first they told me that it was muscle but it really doesnt look like it. It feels uncomfortable because my thighs never touched when I closed my legs and now they do.
Speak slower…. I want to understand what your talking about.
I’ve been doing these exercises to fix some issues but they weren’t working. Turns out my form and focus was all wrong. Thank you for getting me on the right track!
For being so young you sound like you already have a wealth of knowledge and keen insight into what it takes to get maximum results out of an exercise routine, great job!!!
When you have time, can you and doggie do a sit-down lecture on activation? I’d love to just hear you hold court from time to time.
very deep and scientific knowledge and very good interpretation sir
Please don’t rush with your weird accent while describing…
wow, great content! I just subbed. I am looking to book some online physical therapy sessions from you. I wonder if you have a US business entity that would accept medical insurance. I am weighing my options, so would like to know if sessions will at least partially covered by my US health insurance. Thanks and cheers!
How do I know when my glutes have been activated? Do my glutes have to feel sore the following morning?
Im a cyclist and a runner and have very tight and strong hip flexors and a lazy butt.I do the excersises but cant get into bridge position as too tight in quads and hip flxors. I feel as if my back is straining as I get pain in lower back. Im ok with the one lying on the stomach and I can feel the gluts activating. Should I avoid the bridge and try and stretch the hip flexors more. Ive had a hip replacement on the left, so slightly less flexible on that side.
Love this video! As someone who’s has abused my body for years I have terribly weak glutes, I have been advised it is partly because I never find time to cool down post exercise. Have you got a cool down sequence for people who are short on time?
Dont need the science,exercise first then talk science later
I have scoliosis and I am quad dominant…I am struggling so bad with this. I go to physical therapy 1 to 2 times a week and I just cannot get my quads to turn off to let my glutes work.
My right glute med is always tight painful. Any tips on how to rehab that?
This stuff is gold and underrated. My pilates coach showed me some similar stuff.
someone can explain it to me, please? English is not my natural language, i only like to know how many repetitions he said…thanks
Great video and explanations. I have been dealing with a hamstring strain from poor glute activation for over a year and my physio gave me similar exercises but I forgot how to do them. This is super helpful, thank you.
Shoulder tendonitis impingement, do you have any videos on what type of exercises I can do in the hot tub for this? Thank you in advance
When I do the face down one, my hamstring actually fires first, then my glute.
How to fix?
I know I have Lazy Glutes. When going to sprint from a standstill, I have no power, and a pain in my glutes.
And I can feel it in my hamstrings.
But when I am already running, I can accelerate fine, but it is still my hamstrings working.
Hi Bob&Brad, please, would you show some excercises to those people who have chronic cervical or neck pain?
Thanks Tim. I have a long standing left proximal hamstring tendonopathy. Are these glut. muscle activating exercises appropriate or will they overload the hamstring tendon?
Can you please post some videos of abductors n adductor strengthening
AMAZING explanation of how to do the hip thrusts correctly! Pushing thru the heel made all the difference
Need to strengthen my hamstrings as well as the glutes. Wondering will these exercises cover both?
I’m trying to become a better frisbee golfer and a key ingredient to throwing further is getting the hips to fire at the correct time. So this will help me put more into my throw. But even if I didn’t have a selfish, egocentric reason for watching your videos, I would watch all of the them all of the time because it is so refreshing to see someone who really believes in themselves and what they are saying. And yes, I use hand gestures when I talk on the phone and I think you probably do this too.
Love this video! This is something that needs to be talked about with all clients. I really appreciate your teachings and that you are very educated. Would love to see more videos like this. You Go Girl!!!
Any exercises for torn gluetus medius and minimus muscles? My mri showed that i have them torn on both sides of my hips. I have groin and butt pain. Been through PE but nothing has corrected it yet. I’m about ready to go for a cortisone shot since I’ve had this problem for about 1 year.
1:25 so THAT’S where you put your arm RE: lying hi abduction. OK my friend you get a subscribe!
well done & good instruction/explanation, but I do not think the public wants to hear so much talk.
What is your reccomendation fir cervical straightening pain? I’ve been through chiropractic and physical rehab with no relief
Thank you, I wanna just build strength through activation, before I start lifting weights with compound movements. Great video.
One question. I have seen people either put the band above the keen or below the knee to work on this excercise. I wonder which one is better or correct
Hi! thanks a lot for sharing this information. Will this exercises help me in active middle split stretching? thank you!
I keep seeing those pants and wishing I knew where I could find a pair for myself! I know it’s silly but does anyone know where her leggings come from?!?
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.
Love your speech cadence (and your quality microphone/sound). I listen to many you tube/podcast presenters @ 1.50 speed. Keep up the great content.
I bought instruction from Unflexal and I learned about workouts.
so….how do I know if I’m not already “activating” my glutes? How would I know the difference? Thanks.
How often should this be done to address severe and chronic quad dominance?
Been suffering severe SI joint hypermobilty try all other excercises but make it pop out so frustrated for over a year:( just got your video today and it seems to be the key the pre work my glutes don’t activate at all is it ok to just strat with first excercise? After 2 sets I tried to do bridge but my glutes seems to tired n felt other muscles in low back fire up thank you also first time ever seen bridge like this so apparently been doing wrong for a year no wonder it isn’t working
You definitely know your stuff Cori…I enjoy watching your vids… very informative. I also just LOVE the fact that you include your dog at the end of all your videos…so adorably cute!..what’s his/her name?.Thanks for taking time to share your knowledge!������
Im here looking for good glutes warm ups cuz I still don’t know how to do this yet I don’t know what to do and i always end up getting bad doms in my glutes after gym.
Would you shut up and get to the workout? You talk too much.
Why do I always find myself holding my breath when I watch youtube exercises?
I definitely underestimated the importance of smacking my glute to activate it. People at the gym seem impressed as well. Thanks!
How do I know my glutes are ‘lazy’? Why don’t I ‘activate’ other muscle groups? Yes you feel you glutes tighten and fatigue when you do these type of exercises but it has little carry over to how our bodies actually function. Movement is not driven through conscious queuing and tightening of muscle groups…..just try walking down the street and tightening your glutes every step! Mobilizing your hip capsule and foot and ankle to allow your lower extremity to naturally react to loads, steps, lunges has more carry over. Take a look at http://www.grayinstitute.com for a deeper insight.
Great tips! Thank you so much! You just got yourself a new subscriber!
Brilliant I have weak glutes so needed this advice thank you so much
fking tried everything, even flexing butt at start but i loose the flex every time i do the exercises got a knarly ham string cramp lol
very nice n helpful little tutorial for a big group of muscles. thx
i want to gain weight what would you advice to me? thank you
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!
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!
Thank you for some more valuable information…I have a glute imbalance so will definitely be doing these exercises regular…keep up the great content it’s much appreciated…sending love from the U.K. ����
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
have watched a good few videos on this topic and have def learned the most from this one thank you!
If I do this every time before my workout will my gluts get even
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.
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?
I’m already tired just looking at these
lm(non existent)ao��
Do you need to work the upper glutes and under butt in order to lift the butt?
Struth! great exercises mate. It makes me proud to be an Irish Aussie
I normally never comment on youtube videos.
You are the best coach Gori. All of your videos are amazing. I find them very helpfull. Your videos are not too long, straight to the point and well explained. Always enjoy ��
she can barely do 20 lunge kicks without getting out of breath, if those glutes were real you must have had better condition than that
I think it was in the aarp mag that I saw that exercise recommended as good for hips. Also.
If he didn’t have a sexy accent and nice ass I would have quickly lost interest in this video. Could have been less talking, more demonstrating.
Any special consideration exercise-wise for folks with double knee replacements?
Just discovered your channel a few days ago! But thing that is bothering me is in what order do I put these videos?
THANKS a lot!
I was blown away by GoROM ‘s video on testing if your glutes fired equally and tried his 2 exercises for activation.
I just got me some ankle weights (happy days!), so of course I was only strapped in the left side (as there was perceptible difference in his diagnostic tool there!).. Was feeling impatient however at the sleepy activation (I’m a dancer so admit to feeling a bit betrayed by my left glute all these years?!?! ��)
Anyway, in your video, i loved getting in deeper, learning more about how tis all put together. Then I had a brainwave. Put that second ankle weight also on my left side!!!
Thanks so much ��
This is the most detailed and informative video about glute weakness that I have come across in my searching. Thanks so much!
Do you have any suggestions for people with bad knees that can’t kneel on their knees?
Really useful info. Could you please slow your speech down a bit? I really want to catch everything that you have to share! Thanks. ������
Side planks is so difficult why do i fall flat when i do this ����
These were Excellent. As others said, it’s about the best video I’ve seen online about pre-heavier-stuff exercises. It is Just what I needed, and the explanations are so clear, simple, thorough, and also caring and light-hearted. The accent is fun (okay I have an accent? American) and of course the glute-slapping drew funny comments. But So helpful: thank you, thank you!!
Hello. May I ask what exercises would you recommend to slimmer outer legs. Not sure what it’s called. Outer hip or love handles. Hopefully that makes sense.
Thank you
Great video….also when doing squats make sure you keep your chest lifted.
Are these good for unstable knees? Mine periodically buckle. Thanks.
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.
When I’m in bridge my quads fire more than my hamstrings. Any advice?
I don’t think you realise how amusing you are Tim! Yet a great insightful video
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!
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
I’m trying so hard to do my left glute and can’t! I try to clench my cheek but can only feel it in my hamstring. My right cheek works too well and there is a huge difference in visual appearance as well. I don’t know how to activate the left cheeks at all if I can’t even do these. As I sit here typing, I got it to trigger for like 2 seconds but can’t keep it
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.
Exercises start at 2:53
Watch the beginning to understand glute activation more though.
In exercises 1, what will be the position of the heel? Will I have to internally rotate my leg?
I have my butt bigger on top than the bottom. Looks like apple shaped, my mother had it too. How do I get rid of that?
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.
Thanks Tim really helpful video. Pressing down with the heels during bridges is a million dollar tip!
Thank you so much for offering these videos on YT. Super helpful, MUCH appreciated.
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 really like your videos. Can you recommend some exercises for flat feet (pronation)?
Relax guys. Otherwise, you may have to rename your show The Puritan Physical Therapists. Geesh.
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.
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.
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 ��
what exercise is the best for rounding the inner butt cheeks?
Thank you for this video. You have been more thorough and more helpful than any trainer that I have worked with.
Mine doesn’t work after posterior hip revision. Don’t have a leg, I have a lead log….
Is the step up exercise a no no if you have bone on bone oa knees?
Hello there, Bob and Brad.:-) A good day to you both and thanks for these videos.:-)
if the lower back is getting tweaked a bit during the raises does that mean that they are overcompensating from weak abs/TVA or that the connection is just bad between the brain and the glutes? or both?
hiya i have hypertonic pelvic floor muscles and weak glutes will this make my pelivc floor muscles tighter please please reply thanks
What is effect of hip abductors muscles on the side of pelvis hike in closed chain??????
I started to feel a month ago extreme fatigue on this muscle, post over 3 months surgery. Today is the best day i had after these… WOW exteretely effective for a weak butt.:)
For the first exercise can I use ankle weights? Or too much stress on the knee?
Thank you so much for your expertise! My glutes on both sides are almost “dead” literally, due to some paralysis in rt. leg. Your explanations and visual cues are excellent. Wish I could of had you as a PT 30 years ago. I am back in PT once again for the 6th time and will start doing these daily. Have done them once and could feel the weakness, inability immediately. No doubt I will be sore after doing these a couple more times. Thank you Thank you Thank you!! I just started reviewing your videos, hoping to find more for muscle firing of all upper leg muscles, as that is where all my weakness is, from front, side and back of upper leg.
Can we do these even if the normal workouts we so afterwards aren’t like these?
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?
Hey there
Well done dear…….i have been doing this but it looks like it’s not working at all����������please help me get a big booty
Watching your videos has helped enormously. I can now play ice hockey again without pain, other than from taking slap shots to the shins.
Hey thanks for the video it has helped make my booty HUGE. Check my dp out you can tell I have a big b ooty
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.
People donot skip the first part please if u wanna really grow your glutes ❤️good luck
Is it okay if I use this video to activate my glutes before every workout, or should I switch it up?
Hey Cori, what would you say would be an effective duration for these moves?
hopefully someone will find an exercise where the glute actually gets activated without all this “glute activiation” mindgames nonsense. Ive tried all of these tips, without ever finding the magic glute activation key, all that happens is I cramp in the hammies.
Can I do this booty challenge alongside my daily HIIT workouts?
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!
I did something similar to this yesterday and my booty is on fire! Good thing of course!
For Lunge Kickbacks, what else can you use in place of the couch that’s low enough to hold onto? �� I currently do them holding dumbbells and can’t keep my balance ��
Only flat footed folks can do that body weight squat �� I always fall backwards
Thank you for these great exercise tips, and demonstration! The older I get, the more I can see that I need such exercises, to offset losses.
I love your tips, thank you!I’m turning 50 this MAY 2020 I’ve made it my mission to see how much strength and stamina I can regain. Your tips are very helpful and I see the advantage of doing glute activation exercises and doing them properly! People who workout at home may not know they are doing a exercise wrong, like me! My biggest issue is I haven’t slept well for several years. I’m also scrawney and no longer have a lot of stamina or strength. I’m 5’5
115 lbs of skin and bones. 5 years ago I suddenly lost around 30 lbs while trying to figure out my diet and haven’t been able to put weight back on. I’d like to put on 8-10 lbs of lean muscle over the next year or two. Getting the best bange for my buck so to speak with exercise, is important to me. Thanks again, I’ll be checking out more of your videos.
For one minute I was praying hard that she has legs. Relief.
How many times a week are you supposed to do butt workouts?? I’ve been doing butt workouts for at least 20 mins a day for a month now and I’m not seeing results☹️. I saw a vid that said you should workout ur butt 3 times a week, does anyone have tips???
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!!
Been doing everything WRONG,,,,!!!!!!! THANK U SOOOO MUCHO FROM DIANA FROM PUERTO RICO. Can’t wait to practice this the right way.
just a tip in the squats if you lean a liitle more forward then your used to you’ll work more of your glutes than your thighs. most people do their squats trying to stay with their back straight up but you want to tilt forward a bit.
perfect thanks I needed this! I am getting trouble in my body due to my inactie glutes
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.
You are the best. Your exercises are explained in great details. Details help me a lot in understanding the cause and effect for each move. Thank you.
Thank you for the detailed explanation and yes my gluten were flopping’ during the bridge
So whats a good booty workout to do at home after this glute activation? I kinda did this thinking it was the whole booty workout….lol HELP
This is so true because if there not twitching your not doing it right ����
I love your content but….. slow your speech and rhythm down. It would be easier to listen to you. And breathe!
Hi Vicky! First and foremost I want to say I am a number one fan of all you’re workout video. They all give me a really good motivation, but I have a question if I do cardio before doing my butt workouts do I still have to do the glute activation warm up.
I just want to post this comment for all the YouTubers
You are doing the best thing I love you keep going and create more for your haters because they are the Only one who are jealous from your work make em burn girl ❤️
Have to be careful not to upset sciatica. Your timing is impeccable
Trust me guys it really really works I saw results in 2 days!!!!.. I swear try this u will see results ❤️
Women’s best!!! ���� I’m wearing this sports bra right now �� with the black power seamless ��
Questions…
1st exercise. Pressing your pubic bone on the floor? Or an imprint (Pilates) to set the pelvis/back in neutral?
2nd exercise. How do I know I’m not hyper extending? Where should I feel it? I was told to stop at the tip of my shoulder blades not higher. What’s correct?
Thank you for all your kind help ��❣️
Great.. exercise.. I choose the horse stance… an old karate muscle builder…. kinda hard to explain… google it
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.
I think some of the squat information is incorrect. Such as your hips should go to the level of the knees at least for full range of motion and also biomechanically some people will have their knee go past their toes for reasons such as ratio of torso to leg length
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!
My fave activation and warmup is jump rope then some bridges it really does the trick for me and takes like 5 min ❤️