How to WAKE UP Your Glutes (DO THIS EVERY DAY!)
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- เผยแพร่เมื่อ 4 ต.ค. 2024
- If you want to wake up your glutes because they are weak, underdeveloped or just not looking the way you want them to, then this is the video you’re not going to want to miss. Here, I’m going to show you four glute exercises (only two of which you need to do) that can be done every day to help you build bigger, stronger glutes and that will have a byproduct of less hip and low back dysfunction.
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The key to glute exercises and their effectiveness is to be sure you’re working on the right ones. Far too often, when people try and do glute workouts they focus on exercises for glutes that are primarily using the glute max. Trust me, if you are doing squats, lunges, step ups, leg press, deadlifts, or any other sagittal plane dominant leg exercise your glute max is getting plenty of work already.
The glute muscle that is almost always underdeveloped and weak however is the one we want to hit here. It’s called the glute medius.
The functions of the glute max and glute medius are very different. While the maximus is an effective hip extender and slight external hip rotator, the medius has an incredibly strong capability of controlling the hip in the frontal plane through abduction and the transverse plane through hip rotation. Unless you are purposely putting exercises into your hip and glute workouts that engage the muscles through these motions you simply will not develop these muscles to their capacity.
The result of not paying enough attention to the right muscles in the glutes goes way beyond just the aesthetic repercussions. The butt will not only look flat and potentially sagging but the internal hip stability and strength will be lacking which often times leads to injuries and weakness in the low back and hip muscles.
So in order to get this right there are a few things we can do. The good thing is, everything I show you here can be done at any time during the day and without any equipment needed.
The first two are performed on the floor. This is slightly inferior to the standing version but if you are a beginner it provides you with a better opportunity to engage the muscles and feel them contract. This is especially helpful for those whose glutes need to wake up having never really been stimulated through current every day activities.
While laying on your side, point the toe on the top leg down towards the ground. Be sure to bring the leg in front of the body and keep it there the entire time. Now, lift the leg up towards the ceiling as high as you can. This is called hip abduction. Don’t worry about how many reps you can do, instead focus on getting a strong contraction in the hip and hold it for a brief second before proceeding into your next rep. Keep the quality high and stop when you cannot resist the burn any more.
Next exercise, bring the leg behind the body and this time point the toe up towards the ceiling. Once again, lift the leg up as high as you can keeping the toe pointed up throughout. Stop when the burn is too much. You don’t need to do these any more than one set per day but make sure you stay consistent with it since this is where you’ll start to build the mind muscle connection needed to really see benefits.
The last two exercises can be done as an alternative to the laying down versions, and these are done standing up.
For the first one, as before, bring your leg in front of your body with the toe pointed down towards the ground. Swing the leg out to the side into hip abduction as far as you can go. Make sure to remember to drop the hip on the leg that is standing on the ground to get abduction on it as well, making this a perfect two-for-one glute exercise.
Finally, with the leg slightly behind the body, point your toe to the sky and swing your leg up. Here, as you swing be sure to rotate your hips as shown to include closed chain hip external rotation as a component of the function of the glute medius you are trying to train.
If you do these consistently I promise not only will you have a better, rounder looking butt and stronger glutes but your hips and low back will be healthier in the long run.
If you’re looking for a complete program that overlooks nothing in your training and helps to create a well rounded, strong, ripped and athletic body be sure to visit athleanx.com via the link below and pick the program that is suited specially to your goals. I’ll get you the results you’re looking for.
For more videos on how to awaken your glutes and the best glute exercises for getting a rounder butt, be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it is published.
If you experience low back pain, you might be surprised to find out that it is often a result of weak glutes. If you want to find out how to fix that pain INSTANTLY, check out one of my most helpful videos ever = th-cam.com/video/DWmGArQBtFI/w-d-xo.html
That guy with his ass on fire was hilarious
lol.
How to loose glutes fats
@@humanactivated1017 6yytt
@@fenixmc1673 4wp3
My list of daily exercises is growing unmanageably long.
Do this everyday
Do this every morning
The one exercise you should do everyday...
The list is getting soooooo long
The amount of morning workouts are enough to take up a full day.
Mine have become a damn workout 😂
Ya I'd have to work out 37 hrs a day there's so much
@@miketilton6393 just get on a 38 hour sleep schedule like most people. Get with the times, do you want gains or not?
Could you make a video where you put together all the "DO THIS EVERY DAY" videos in a compilation or summarize all of them? would be amazing and good life advice.
It's gonna depend on people but amazing idea
I think he has a playlist on yt about it
Brb 20 hours of do this every day. So you do all and then go to sleep again for 4 hours.
It would be a cool video, but not really relevant to anyone.
Most of these "do this everyday" videos are meant to address specific problems people might have.
@@Garrett_Rowland it'd be interesting to do maybe a little more specific set of exercises for someone with specific enough goals but at the same time broad enough to reach a large audience. maybe a "females who want to tone" video "guys that want overall muscle-tone and build" "athletic training for peak performance" "look good naked" etc... it is kind of tricky to find an older exercise sometimes because his channel is older. but i still love it here.
Found this about 3 weeks ago. This sounds crazy, but I'm now able to mentally isolate and flex a muscle that I didn't even know existed 3 weeks ago. Also, it did in fact "wake up" my glutes. Again, crazy. Thank you, Jeff. Sincerely.
I’ve never have had gluten, think it’ll wake mine up? I’ve always been skinny…
I use to worry about it but i am 9 and a half inches endowed so i guess i am already blessed
@@frankturcios6075
Amazing.
@@frankturcios6075 ...I'm confused
Boss: What the hell are you doing there!?
Me: I'm working my ass off.
Underrated
😂😂😂😂😂
Hahaha
🤣🤣🤣
ON not off. ;-)
my list of daily exercises now takes 2 days.
😂
It's gonna take me two days just to do glutes as flat as I am. Lol
😂😂 Love it
😂😂
I’ve i’ve watched about 20 different youtube tutorials on how to feel your glutes and not your quads and this is the first one that actually gave me results. Thank you so much.
Jeff, my 68 year old glutes had become dormant, my knees and hips were taking the brunt and it HURT. I latched on to this and after 3 days there is a huge difference. I feel human again. Thanks pal. Really really appreciate your help.
Wow incredible. Thank you for sharing
Imagine being married to a woman and at 68 she decides to gain more glutes, mad respect and congratulations to your partner
I’m 62 and fell an immediate benefit after 1 solid routine. I’m hoping to benefit with low back relief and better form for the back side! Thanks!
Keep going!
@@marianmcoy2349I felt it instantly relieve my lower back and piriformis pain, along with feeling it in my glutes. Nice!!
I love how jeff acts like it's burning so us mortals don't feel bad when we do it ❤️
Hahahahaha
Love these recycled comments
The heavy exhale too hehe
Someone needs to get out more
Actually men usually get their ass beat doing these body weight exercises because they're so used to lifting weights. as for some women we're used to doing exercises like this, on the floor and lifting with lighter weights.. the guys don't realize how taxing it is on your muscles and how much it burns using your body weight while isolating and engaging your muscles. I do both and it's a totally different workout than if you were to just lift. That shit burns for anyone that does it. For some it burns quicker than others, depends on how fit you are but regardless everyone feels a good burn.
Them 2 ground exercises have literally gotten rid of 3 years of pain for me.After multiple physios and with no improvement. Thank you 🙌
A simple ground exercise eased my sciatica pain within a minute than any painkillers have done for years. Now dedicated to the gym and my sciatica hasn’t appeared since (4/5 months training). It’s crazy what ground exercises can do. Totally slept on
Putting this in my favorites because of your comment.
what exercises? and did u do it everyday or once
This is such an essential thing to learn if you are into weightlifting. Your glutes are responsible for so much power and stability and without them working properly you won't get nearly as much out of any major lifts and you will be much more susceptible to injury
I'm definitely noticing that my lower back and glutes are so important. I've always loved training my legs because it feels good and my arms show any definition crazy fast. but now I'm realizing the "boring exercises" are probably the most important after all. (ive had sciatica pain off/on since November... it sucks so bad)
Should you use there two exercises kinda like a warmup or do them after you do all your heavy lifts on leg day? Or literally do them everyday
@@abbyscomplete1804 I find these to be useful for warming up my glutes and hips as well as to keep them mobile on a daily basis but you can make some adaptations to make them resistance exercises as well. And those would ideally go after your bigger lifts
Summary:
- Laying Down Moves:
(1:31) Exercise 1
(2:28) Exercise 2
- Standing Up Moves:
(3:49) Exercise 3
(4:45) Exercise 4
Just one each side every day?
Or 3-4 series each exercise and side?
Either/Or not both...either the floor ones or the standing ones
@@CarlosPerez.123as much as you want. these really do a miracle for some people with back pain...especially the kind that doesnt let you sleep on your sides.
Lying, not laying. Get it right, meat.
I found this video last year and started doing this exercise along with YWTL's for upper back strength. I was in so much pain all the time, needed a cane to walk, and couldn't walk a whole block without feeling awful. Then I did these for a while and built strength. I started walking around the block. Now, I walk 3 miles most days and haven't touched my cane in months!!! Thank you SO much for your work! This under 7 minute video literally changed my life!
(I also got on the right medicine treatment to help my pain/chronic illness issues but had a lot of strength to work on once that barrier was gone)
What’s wytl
@@KeishaKiger they are also isometrics. If you want to know the proper form, do look it up c:
Petition for “how to wake up in general”
👇
I need this. Tried everything from drinking water through working outside (including in the winter) to amphetamines and unfortunately only the last helps
Used to have a bump of anhydrous caffeine every morning in college. Sad they banned it due to idiot kids abusing it
@@daveweisbrich1769 doesn't caffeine build tolerance real incredibly fast?
This is a big problem. I used to have a hard time sleeping, now I go to sleep quickly, even when I don't want to (at night). The hypothesis is that the sympathetic dominant are wired to "push" through the day. This continues into the night. Toxic iron overload is associated with "wired and tired" that keeps people awake at night. Some call it "copper toxicity," but it is the same thing.
I think it is likely that toxic iron (maybe toxic copper, too) over stimulates the sympathetic nervous system.
The problem with sympathetic dominance is that it drains your reserves over time. The goal is to produce enough organic Mg-ATP so that your sympathetic nervous system doesn't have to activate, and to stop aggravating it with iron overload in the tissues.
I took zinc and did other things to "detox toxic copper," but it also reduces my Mg-ATP production and put me down n a low energy state all the time. I wouldn't do it that way again.
What would I do now? Well, it is complex, but the biggest component would The Root Cause Protocol by Morley Robbins. Search his name -- he presents fascinating information in his interviews, and cites sources.
I would also search Rhonda Patrick, learn about broccoli sprouts, and start eating them daily. They apparently safely clean toxic iron out of the liver. This could be **huge**. Get ready for an experience, though. I'd rather take a shot of tequila than broccoli sprout juice!
Get your stress level reduced. EFT and Donna Eden's Energy Medicine techniques may be beneficial. Move from stressful situations, if possible. Set boundaries -- people are sooooo selfish nowadays they will drain you dry and be completely oblivious to it.
Hit me up with a reply and I will share some relevant links when I get to my computer.
@@Sk0lzky Sure. There are ways to manage it. Cycle on and off every 2 weeks
As an athletic trainer at a rehab clinic, your videos are a gold mine in my opinion.
I agree
Yeah!! There's also another guy I found that talks about the clam exercise for this glutes specially for people with waist problems due to dormant muscles.
Agree. I am diagnosed with knee osteoarthritis and this is doable and supports my knees with and improves my walk.
And for free!!!! Nuts!!!
His videos are an athletic trainer at a rehab clinic? Do people pay to use videos at said clinic?
I’ve had pain in my foot and ankle all my life due to my extremely flat feet, have been researching the relationship between strengthening the glute muscles and foot stability. These exercises are better than my past pt training. My ankle and foot pain improved immediately. Definitely doing daily as suggested! Thank you! 🙏🏾
Ive sufferd for a long time with severe low back and hip pain and immobilty for 10 years this video has brought me back i am grateful. Cheers mate, legend
Same with another one of his glute videos.
@@aplus1080 what do you mean?
@@Ian-qh7le he has a video that talks about lower back pain and it invloves growing the glute medius.
Saved my back pain too.
@@nonenone2669 OH! Yes. I did that one and it helped out so much.
@@nonenone2669 wich video is it?
As a Pilates instructor it makes me really happy to see these muscle groups highlighted in your posts. These are good exercises, and can be taken a step even further: sets of ten, then add ten pulses afterwards ensuring the leg is straight. Ankle weights can be added too, so can a thera band around both legs just above the knees.
@Lorena Treichler just ensure you initiate the internal / external rotation of the leg from the femur, most people will look at their foot and just use the ankle to rotate instead of initiating rotation from the femur.
Have you seen his face , what’s going on with that ?
Wow!Thanks,I have a question-are these exercises good to do if I have sciatica?THANKS.....
I was going to comment on these being like or from Pilates.
Shut up
I took Jeff's advice and started doing these everyday from the beginning of the year. I completed my first half-Ironman yesterday and had a trouble free run. Thanks Jeff!!!
Just tried 15 times with each exercise when lying down, the outside of my butt is sore! Luv it!
Keep it up dont give up💪🏽💪🏽😁 your ass matters!!!
@@IrenaDeacon Lmao
@@gramcrackerzart 😁🤷🏽♀️
As someone with Multiple Sclerosis the floor exercises are invaluable. Thank you ❤
Wow, wow, wow.. I love this. I’ve had some tears and TPs along my iliac crest so I am constantly stretching this area but have NEVER found a exercise which hits this spot so perfectly for strengthening! Instant relief! Thank you for all you do!
I was absolutely humbled when I tried this. I can’t believe how weak that muscle is compared to the others. I’m going to attack it daily along with my rotator cuff, and lower trap training. I have learned SO much from you Jeff. You are appreciated! 💪🏻
I just finished some reps and boy my medius is on fire.
This is day 3 of doing this exercise and my lower back has not felt this good in a very long time. thank you
Awesome!
I've literally just did 1 set of 13 on each leg and can already feel like my back feels stronger.
Thank you. I’m in physical therapy for lower back pain and my right hip is rotated back and pinching nerves , mostly sciatica. I’ve had a herniated disk flare ups off and on for 10 years . I starting roofing house when I was 13 and hit it full time out of high school working for my Fathers Roofing business. Of course through my 20’s not really any problems until late 20’s early 30’s . Now I’m 39 and have been in hvac for 6 years . Pt has me exercising my core muscles and glutes . For
So many years in pain my body has compensated in other ways so firing my glutes isn’t easy right now . This video helps. I will use these exercises with my other exercises I’ve been doing . Definitely felt the burning.
I see so many patients every day (Chiropractic) with Glute Medius problems. These are great exercises (as usual)!
I started doing this frequently for about 2 weeks now, and I can definitely feel the difference. I had been doing regular glute routines to help grow them, but then I noticed I wasn't progressing further. Thank you for this video!
is there a size difference
@@anthonyvu749 now that enough time has passed, yes, there's a size difference. I would suggest not to overtrain your your glutes, though. Also training the upper and lower glutes helps round things out better, pun intended.
How many times approx do you do each exercise? Thanks :)
@@lee-lee2418 this really depends on everyone since muscle fibers are designed differently for every person. So for me, it's about 8-12 reps. And I do 6 sets, three times a week. Experiment with reps and sets to see what works best for you.
@@quaker1874 Thanks 🙂
One of the best I've seen so far ; & at 80 yrs next birthday & an exercise fanatic from as far back a memory serves.its fantastic. Will try as soon as I get home.
I have had problems for years with glute and other muscles in that area. In March this year I was walking very very stiffly especially after sitting. Since March I have been doing the lying down exercise almost on a daily basis. The improvement has been tremendous. Thanks
Thank you, Jeff, for assisting so many people and helping me fix my posture, squats, and overall knowledge about working out.
You just fixed my knee pain. Thank you so much
Where did you have knee pain? How long time did it take for you to feel a difference?
I have been doing this and some of Ben Patrick’s Knee drills (Tibialis raises, FOH calf raises and KOT calf raises) and my knee feels soooo different! I love it
Love that he's still willing to type an essay in the description
For what I understand from Jeff's daily recommended exercises is that it must be my own selected list for my weakest body parts.
The floor movements have been the only movement, after a month of PT thus far, that have allowed me to actually feel my glute medius - thank you!!
Jessie: “you bet your ass I would”
Hahaha I get it because it’s a glutes video
yes, very inventive
"he did the thing!"
Haha true
cringe
good job on getting it
I put 3-lbs ankle weights on for the floor movements. Holyyyy, what a workout!
Thank you Jeff! I did this exercise today in the gym (floor ones) and I immediately felt the burns, it hurts a lot, which means I need to do these exercises often/frequently. I havent felt this "kind" of burn (and specifically huge muscle soreness on those places) when lifting heavy. I feel a huge difference. Thank you and much of love from a Moroccan/Dutch from the Netherlands.
Really helpful information. Also, love your approach. You don’t play the "I exercise so I know and can do everything", but you admit that something is difficult for you too! This is actually what ends up motivating me to try it as well.
Mind muscle connection. Sounds so simple but it's really challenging. I like how Jeff has really comprehensive explanation on an issue.
Hey it's January 10th 2023 6:30 a.m. just discovered this and tried three of these exercises and I'm not kidding you but I can feel a difference back there. Thank you.
I've seen so many people doing hip adduction exercises and followed them.but never felt the moves in my glutes..But Jeff just took the whole thing to a new level.that's why he's a master trainer,not a trainee like the others..Respect 💪✌️
Do you use insta mate?
@@Adeeb_Ahmad_Khan No Bob n Vagene for you
Love this and gonna share it with my boyfriend…he’s working on his glutes! I told him it would really help with his golf game, along with some stretching!
you saved me !! I've suffered from Rectus Performis pain for 7 months straight. So many video exercises" kinda "mentioning the word Glutes , BUT no one said like you the " WHY " cause : The GLUTES ARE WEAK "!! so I did the feet on the wall , lifting SQUEEZING the buns !! since yesterday I can step on that R leg without the " ouch " . So from now on I am putting strong attention on the glutes...in any exercises. THANK YOU !!
Today i just started doing that side move with legs, with resistance bands, was awesome, felt it hard! Did it in different direction before, but outwards is so much harder, cooler and satisfying!
This video is exactly what i need at the moment bcs of my low back pain
It took me ages to get this right, I had to watch the video multiple times but the effort was worth it. These really do work.
While training my glute medius unilaterally at the gym yesterday, I noticed a guy doing face pulls without engaging his supraspinatus muscle properly. This was so shocking and disgraceful to me that I went up to him and spat in his face. Long story short, we got into a fight and I ended up knocking him out with a spinning back fist (in a manner that resembles a unilateral band pull-apart with rotation of the torso). The poor guy was rushed to the hospital and I got kicked out from my gym, but I got an amazing pump in my right rotator cuff from throwing that shot, so it was all worth it. Now I just need to hit someone with my left to avoid developing muscle imbalances.
You have the best name ever...
@@diverdown81 Thanks. I also have some of the best glute medius development and MASSIVE rotator cuffs
@@mikelitoris6063 NO, THANK YOU!!
your story was so good I missed the last exercise. Had to rewind after I finished laughing
🤣🤣🤣
HAHAHHAHAHA I'm dying LMAOOOOOOOO
😍 I added the first one to my glute workout. That is the best glute activation. I have a hard time activating medius straight away and just the first one made such a difference in "feeling". I did 3 sets × 10 reps = (30 all together) for reach leg with a 9kg resistance band which makes it even more challenging 😁
Two things I can count on when I click Jeff’s video: great coaching & lmao at the comments🤣Prob one of funniest sections on anyone’s channel.
Very true it's my first time resting these comments and I'm cracking up 😂
Rich piana had good trolls too
I have 2 injuries due to weak glutes. Thanks for the video Jeff!
Drawing my focus to the gluteus medius thanks to this exercise did wonders for my chronic pain! You are a lifesaver Jeff!
Time stamp:
1:48- toe hip
2:53- external
4:30- toe down
It’s like you know what I need EVERY time.
Same man same 😫
Bro its work or not ?
Hi Jeff thank you very much , I am 68, having knee pain, diagnosed PFS by x ray, but I follow your glute exercise and feeling far better, you r exellent
These exercises are genius. I've been trying to figure out how to hit these muscles on my own but could never really get the right angle or position. Just did the floor exercises and my glutes are on fire like never before 🔥
Plpppll got
Robert, why do you crave people perving on your arse all the time? Very strange.
Wow, day 2 of the standing.....I can really feel that already!, and really feel open as well. Thank you so much!!
It’s been too long since I’ve watched your videos man. Truly one of, if not, the best fitness channel.
I wanna be filthy rich simply to retire and have enough time to do these every day exercises Jeff recommends
@@guru25k you're the physical embodiment of "what did the doctor do after getting diagnosed with cancer?"
"Die within roughly 8 months"
@@guru25k *yro'ue
I am glad I am rich!!!!
@@LuzdoSol00 good! No one gives a shit! :)
@@esdrasruiz3563 Good because I was only joking with you. Do you work out? I like to exercise at home when I am short if time.
Found this a couple of weeks ago, now am hanging with the Kardashians
Whoa.. this hit the exact spot I've been struggling with.
Dude, with every video I watch of yours, my daily gym routine grows by 5-10 minutes!? WTH!?! By the end of the month, at this rate, I'll be spending 4 hours at the gym. Thanks a lot! Lol
I basically go from 7 to 10 because after I do max size shit i do all of this. Im doing it right now on my day off which is only a day off due to memorial day = closed gym
Just tried this and I can’t fit through doorways anymore. People are beginning to stare
😂
Doing some of these simple things have helped my hip and back pains and It has definitely helped me lift more efficiently. Thank you so much for bringing truth back to fitness
Jeff is the type of guy to drink 2 cups of coffee at a time, one with each hand to avoid muscle imbalance
🤣🤣🤣
I disagree, Jeff would never drink 2 cups of coffee, too much caffeine. Maybe 2 protein drinks...
@@VinUM2004 coffee is a good substitute for pre-work out, so who knows 🤷🏻♂️
He wakes up on both sides of the bed, has a toothbrush in both hands, and wakes both of his sons up for school at the same time.
@@KingGMSSR coffee is a pre workout
This one saved my hip, which has been dislocated for 18 years - thanks!
These are literally the best ass exercises I've ever done. Thanks a lot you have a new subscriber
This guy is a big Motivation for others in fitness field 🔥
Jessie worked his glutes so hard they caught on fire.. hope he’s doing alright now
Is that the smell of burning &$$?
His glutes are so hot they now call him Smoke Dog
The mirrors didn't catch the fire nor the smoke. Lmao
😂😂😂😂 lmao
I luv hearing Jeff say “I can’t do many of these”
I felt these right away! Thanks Jeff.
Cheaper and less deadly than the popular Brazilian But Lift people are paying for.
I love the on screen interactions with Jesse and Jeff
When Jeff says "oh my god" while demonstrating an exercise .....
Thank you for your patience in explaining your exercises patiently and thoroughly. Appreciated.
5 seconds of this and I feel my glutes- isolated as said and supposed to- more than all my glute and leg exercises ive done today or ever. Nice!
There's only one thing that wakes up every morning and it aint my glutes😂😂
Gooot it 😂😂😂😂😂
What is it
broo??
Ayo😂😂
The fact that the number of likes is 69 waaaaaah
It burns soo good it's amazing. These have to be the best I have tried to truly get my glutes to wake up and work hard without using equipment. The explanation of correct foot orientation is definitely the key! Thank you so much! 🙏
Did you do this once everyday? How long did it took you?
The way most people do the opposite but Jeff has to photoshop to make himself look smaller😂
He photoshops his head onto jesse
@@darthminecraftyu5809 haha
How about a deepfake? 😂
When you blink it's like you're speaking to us in Morse code
you need to note it down 😂
lol...now I can't unsee it!
omg actually though
Lol
He is doing his eyelid routine…
i can tell you all, if i cant find knowledge from others, with him i find the one i need & understand.
Jessie, you're my inspiration. Thank you for being in my recommended and keeping me thinking of my fitness during quarantine! Cannot wait to come back to the gym (everything's closed in my country). Please, keep on simple, short and super informative content, I love the format and no 'bro energy' (I'm a woman and not fond of 'bro' content and avoiding female fitness content with unattainable goals). Stay safe and kiss your dogs from me!
3:03 "I can't do lot of these and neither will you"...thanks for the motivation, Jeff
Thank you for these! Felt them immediately! Will be adding them daily to my regime💪🏼
Would love to see a “get bigger shoulders” in the 22 days series! 🙏🏽👊🏽
I woke up with somewhat significant lower back pain and this video is then miraculously released 🧐
Pls make video for lower part of gluteus maximus as it can remove foot supination as well....i had this problem...now i am better
ummary:
- Laying Down Moves:
(1:31) Exercise 1
(2:28) Exercise 2
- Standing Up Moves:
(3:49) Exercise 3
(4:45) Exercise 4
2:21 if you've ever heard the term: 'gonna light your ass up' this is actually where it started right here 😭
I don’t think that’s what my dad meant 😂🤣
Your time and professionalism is always appreciated. Thanks you.
Wow, my first time seeing video. Definitely what I need, legs 🔥 . They need this workout. I have subscribed to your channel. Love these movements. .done with squats, wearing on my knees. Thanks💪
That's a Good Ass video.
😂😂
😂😂😂bruh
Thank you Jeff I don't intend to make it seem unappreciated so I comment on how much you affect my growth and I didn't know how much you were connecting with me so I just aim to let you know that I'm highly grateful for you craft. And trust me I really really am inspired by you.
0:00
"So f**king show you something super simple" 😂
Me too
Hahahaha
Lol I thought I was the only one to notice
I remember coach telling the class "do these bridges, and your girlfriend will thank you" we snickered. Later says, "or your boyfriend" we burst out laughing.
(20 plus years ago people)
Sniggered, you mean?
Snickers is a chocolate bar brand
@@CursedWheelieBin I don’t think sniggered is a word
Ive never heard of sNigger. What weird word :)
Great comedic timing, coach!
@@CursedWheelieBin gotta love people trying to correct correct statements with incorrect information
wow definitely feel the burn after doing these for the first time, so glad I found your channel
We love an anatomy-backed workout lesson! Thank you!
The amount of gains that I have thanks to this two guys it’s just crazy, all I can say is thank you Athlean-X
💪🏼💪🏼Siguele echando ganas hermano!👌🏼👍🏻
@@QuantumNoir gracias 💪🏻🙏🏻
@@carlossubero1687 hola como estas chico
@@ammarkhan9344 ???
Thank you athleanx for everything you've done for me on my physical journey
Just that intro with Jesse deserves a good strong like!
So glad this video exists.
Now I can tell my friends how Jeff saved my butt that one time, thanks Jeff!!
I will try these (I’m 74). My Medius glutes left me with greater trochanteric pain syndrome. Im much better now after 4 months of physio and rest.
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/glute-wakeup
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I’m first and I still don’t win the prize
+++any+ collage+ and +school students+ here """"💕💓💘💗💖😭
th-cam.com/users/shortsPURH2-9CMsc
Καλησπέρα
Here