You Can't Activate Your Glutes Without THIS! (warning: highly effective)
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
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0:00 The Thing That Will Unlock Your Glutes
1:28 How Your Foot Works With Your Glutes
4:25 Common Signs Of Poor Glute Activation
6:34 Exercise #1
8:06 Exercise #2
Thank you for watching everyone! If you are interested in learning more, I recommend watching my other video on the glutes: th-cam.com/video/x3NJFE-UJKA/w-d-xo.html. If you want more free education, I recommend you check out my newsletter which I send out weekly with exclusive content I don't have anywhere else: www.conorharris.com/newsletter
that clam shell comment had me laughing so hard... got this thoracic back injury 4 years ago.. did tons of clam shells because it was recommended by so many practitioners ... never felt my glutes
you are a true expert bro...
That was one excellent video! Now, how about using flat shoes over the traditional sneakers? Would a more flat sole help matters even better?
표고버섯 ㅍㅇ비기12t😅I9t@@mensreus
Great insight!! Do you think this will work for my inhibited glutes due to over-active hypermobile (lax) Si Joint on my right side?
I wonder with this information - if you have done study on barefoot walking either indoors or outside. Even working out barefoot indoors I notice better stability than normal.
I'm an ex ballerina and let me tell you the big toe is extremely important😂 its such a miniscule thing because you'd think hm surely that can't affect much right? But boy was I wrong. I have hyperflexibility so sometimes I have to really make that mind/body connection to my toes when I feel like I can't engage my glutes I usually notice it when my toes aren't flat to the ground.
I’m hypermobile also. Dx hEDS. The mind body connection activating the proper stabilizer muscles in correct alignment is so important for us. 🦓❤️
@@kathydobbs9850 what the hells hyper mobile? are you really fast or something?
@@newt2120 hypermobile is the scientific term for having excessive flexibility
Ex ballerina here as well and yep same 😅
@@newt2120 hypermobility is when a joint has more than typical range of motion. It can be in one or more joints. If it’s four or more it’s generalized hypermobilty. It can be symptomatic or not. Mine is symptomatic, with other symptoms and conditions that are associated with heritable connective tissue disorders. I have the most common type of EDS, hEDS.
Flexibility is muscles overstretching,isn’t the same as hypermobility. Hypermobility is from ligaments and tendons being lax or overstretched.
This is gold. You're the first online person i've heard discuss the foot/hip (glute) connection. I wonder how many people have the awareness of what their foot is doing and the ability to control it. Thanks for sharing.
It's very easy to find others talking about this online
@@AnneALias Thank you for you input. Maybe you could share a link?
Watch coach chong xie he is master
@@rodbrakes4189I wanted to ask the same thing, since I've been trying to find material about those connections for years and even - as said in another comment - professionals that I went to couldnt help me about it
Now that I think about I always like stretch my foot while engaging my glutes, and its really strange lol
I've always focused on pushing through the heels to activate the glute. Now I know to focus on the toe as well. Thanks!
Thank you, Conner. I'm proud of you. You successfully taught something very useful, without degrading other people. Keep up the good work!
I know you probably get this everday but holy cow, almost everytime i watch your videos i learn so much about the body, even just learning about it like this i feel like my mind muscle connections skyrocket through these motions
Much appreciated sir
Excellent guide: slow, and you demonstrate in a follow-along progression how to activate and have a relationship with the movements in our bodies. That’s giving us back our power!
I’d love to see a video on the rear foot elevated split squat (and your explanation of the position of the rear foot related to femur length and glute activation).
Thank you Conor. You are an amazing teacher, God bless you and your work! ❤
You are a rock star, Conor! With a repeatedly broken big toe, I favored the big toe. Consequently, my glutes never activated. This information is very useful to me. Great job and thank you for the simple, detailed explanation.
Your videos are so informative, thank you. It must be amazing to have you as a trainer ☺️💫
Brilliant video! Thank you! The vizualization of the movement steps was fantastic!
Wow gold content , I have been struggling to fire my glutes and this just changed it. I am surprised to feel that a simple foot pressure changes the way of the motion and muscles involved . Thank u
All my pain and condition make sense after listening to your video. Thank you Connor!
Love it Connor!!! I had a year of chronic back pain and no one could correct it! I finally found a physiotherapist who could find weakness and symptoms but he was trying to fix it at the glute and hip … it was all the the foot 🦶 big toe dysfunction and post tib not working it literally atrophy the glute max like crazy and that was my dominant side
Great content! The information given aligns perfectly with a local PT and massage therapist (neurokinetic therapy) I’ve been seeing to treat knee, hip, and lower back tightness. Your explanations are well stated and easy to follow. Thank you very much!
Great clear explanation, I’m training to improve my 5km running times to below 27 minutes as a 58 year old male.
I’ve been focusing on improving my hip flexibility and strength with 20 minutes of stretching before and after my runs. This really makes so much sense
Speed repeats weekly or twice weekly are the key to improving your speed
This helps a lot to explain why yoga teachers cueing big toes’ pressing on floor to keep our body stable while standing/walking/moving, as well as your tutorials of IR/ER relative mobility and accurate working responsibility of Iliacus psoas, and etc., upon which are the great tools 🧰 for better practicing, at least I applied them a lot personally. We shall listen to our body indeed, yet our body and mind ain’t separated. Can’t thank you enough for all of these !
You’re incredible. Thank you for putting this information on TH-cam
thanks, i am suffering with weak glutes and they are not activating properly so this has really opened my eyes to how the glutes work correctly.
Lovely explanation
Will incorporate in my exercises as am.recovering from foot surgery and lost the glute strength on the operated leg .Thankyou for the superb explanation.
I have never,ever been told this about how important our big toe really is,not iven from my physiotherapy..,i am just so thankful for what you are teaching🙏💞
Thanks! This explains why when I injured my big toe, step glute/quad exercises became damn near impossible. I honestly didn’t think it would be a big deal and I was soooo wrong! There’s a symbiotic relationship between the booty and big toe 😅😅
Amazing information. It truly is the little things that make the big picture ✊
I walk on the outer part of my foot and have high arches….. This has been so very helpful! Thank you!
I'm a massage therapist. I have been watching videos about PRI and gate cycles for about two or three weeks now. You're the first person that has explained about the big toe. It had been mentioned but it really didn't go into depth. Thank you!
I have just come across the PRI, as a keen fitness person. Just amazing how the body works and the machinations that go into movement is so intricate and fascinating. In my 5th decade and problem solving and repairing your body takes a major focus to keep you active. Fascia is also an intriguing aspect… so much to learn so little time. 😊
❤❤❤❤❤
Within 16 seconds I knew this video was important. I had a lower abdominal strain a long while back, never had PT (work related), and then learned to walk with a right-leaning pattern, unbeknownst to me. A few years later, I had major muscle imbalances because of this.
The body is highly adaptive, so it wasn't an issue I had detected until I started getting really bad IT band pain. A huge factor in getting strength back on my left side has been driving through the heel when doing squats, and focusing on getting my foot back into shape so the big toe can handle the pressure again. Without it, all the other gains you make are bunk. It's been a bit of a battle, but after a couple years I'm almost back to normal.
This channel has played a huge role in helping me get my body back to normal, and I'm very grateful for content creators like you.
Much love,
I also strained lower abdominal on my right side years ago, and still now trying to sort out my body. Is your IT band pain on the left side? I've had a tear in my left meniscus (medial) which I think came from muscle imbalance. Wasn't really acute. What else have you discovered to help fix things? Cheers
@@Ev-eq8zn Sorry I don't have comment replies on. I hope this finds you. Yeah I had IT band pain on my left side from a left abdominal strain. Because I was leaning on my right leg and relying on it - weak left side now. The key was that i basically learned to not use my glutes at all, or my big toe. with that all under-developed the muscles lessen over time, putting more strain on the joints, next thing you know, IT band pain - because your leg is compensating.
You want to look at KneesOverToesGuy. Ben is amazing, and has worked his was back from really bad knee injuries including tears and partial knee cap replacements. He focuses on regression therapy, to never work through pain, and training through full range of motion, with an emphasis on building from the ground up so our entire chain is strong, and to prevent injury.
His zero program, which you can just memorize and do on your own, was a great way for me to rehab my leg to the point where I could actually exercise.
And, really focus on building a connection with the muscle, thinking about it as you contract. that's been really formative for me.
Anyway, hope you're well :).
@@RemnTheteth what do you mean by "focusing on getting my foot back into shape" do you mean you did some foot exercises as well?
this was so eye opening. I recently hurt my toe, so I haven't been putting as much weight on it. My workouts have felt ineffective and I didn't realise the correlation between the two factors until now
Thank you, so much! Last night, I ran into a video that explained how much trouble people with high arches can have with their ankles, knees, hips, back and neck. I ran away from it, because, it was not about exercising the feet to make them stronger, just use of arch supports in shoes. Watched some vids about strengthening the arches. This video has built onto that knowledge gained and really added what was missing in my understanding of how to live with high arches. Just sitting here watching and trying pressing my feet in the way described, I felt all sorts of activation, all the way up my leg to my buttocks. And, now I understand why sometimes I can do glute bridges great and other times I can't do t hem at all, really. Thank you so much!
So what should a person with high arches do? I have high arches, and my glutes never activate, I have a lot of hip and lower back problems. I never knew it could be connected to this. What can a person do to correct or help it?
This is very interesting. I've always been taught to lift my toes off the ground and use my heels only to dig in and push my body back up during squats. I'm going to try using my heel AND big toe metatarsal. Thanks
Excellent video. Amazing. I have been suffering with knee pain in my left knee having recently started jogging and doing a lot of other sports. As I was walking I realized that my left foot was being lazy and I was not making the proper foot movement from heel to toes. As I started to focus more on my left foot going through the cycle I felt my heel connect with the ground and through my arch to my big toe I felt it working. This had a definite impact on my glut muscle on not only my left side but also my right. My left knee has been so much better as a result.
Your material is incredible, Connor! I'm in the process of dealing with traumabased issues and combining your knowledge about "reprogramming" the mind via your breathingtechniques and your general logical approach just to me seems intuitive and for lack of a better word, right! It also gives me slight vindication for things I've tried to put into words and discuss with physicians and therapist, to no avail. Thank you!
I genuinely appreciate that Denny! So glad to be a part of your journey
Maybe before praising how "incredible" the material is, you actually give it a go for a few months to see if you notice any results?
@@scottk1525And maybe before thinking you "know" anything about when I started utilizing the information from Connors channel, you could wait for a reply instead of writing a question with a selfcontaining answer based on assumptions! 🤷♂ See what I did there?
@@dennylekstrom4517 No assumptions needed. The video came out 1 month ago. You also commented 1 month ago. Therefore, you had precisely zero time to actually trial any of the content in this video before showering it with praise. Dontcha just hate logic?
@@scottk1525So... no. I guess you didn't see what I did there.
Thank you Katie. I needed to watch this video and it helped me a lot.
Make sense, important point for people with anterior pelvic tilt and problem with lumbar curvature
Lot of comprehensive and useful information. Thaks!
Merci, Thanks, Nasome, Gracias, Arigato for all the tips, this is like gold to my eyes !!
Hi, I'm 56 very fit but with bilateral hip replacement. Your explanations are golden, thanks so much. ❤
Thank you very much for the very helpful material that’s helping me a lot.
Its a great reminder, something i often forget. I usually prefer mid-forefoot walking in barefoot shoes but sometimes I'll switch it up for example tai qi walking. And good tips on the split squat and bridge
Man, I've been watching your videos for months now. As always I was skeptical. But I must say your approach slowly convinced me. Before I wached your vidéos I kind of intuitively understood the concept you explained by body expérience. Your vidéos and the clear and logical explanations they offer helps me to have confidence on those intuitions and give a clear path to walk through.
Many of the specialist I saw did'nt have the global knowledge you have (for instance : the precise foot-glutes link). I suffer from glut-med tendinosis (probably piriformis involved too) for years and all that came from....A severe mid-foot sprain !!!
Thank you for your very in depth and didactical explanations. These are really biomechanical classes. The concepts you expose really helped me to get better. Thank you
Conor great job! I have particularly high arches so this really hit home for me!
This is the first video to explain my very tick ankles! I stand on the outsides of my feet, I have a very high arch and have tried my whole life to do calf raises to shape my calves. I even started running on my toes, about 4 miles a day and my sister said my ankles were getting ticker.
Anyway just wanted to let you know this video is also really good for that too.
Thank you!
Omg. I wasn't even looking for this and this is my issue. Thank you much. 😢😢😢 wow.
where have you been all my life? This is exactly what I've needed and so clearly explained!
I really love your content thank you for using your time to help others
This Video won my subscription! Thank you!
Great tips for glute activation. I’ve been recovering from a glute/hamstring strain and have been trying these exercises a couple of times. Thanks!
Super informative. Helped me with my glute amnesia. TY
I've been to PT so many times and told I need to activate my glutes but have never had it explained this way. Super helpful, thank you!
same here , Pt seems like they are any help in my region ( not speaking every Pt , just a few ) .
...Mind blowing! Excellent and interesting content!
gold!!! Thank you!!!! Super helpful for correcting my walk!
Most underrated channel out there
so helpful. Thank you conor!
Had never heard of this before ... thank you!
Extremely useful content, thanks vwry much!!
Interesting. I think I have been walking on the outsides of my feet for a very long time. Since a hamstring injury several months ago I have been trying to "learn to walk" again and trying to get a comfortable gait.It's weird having to think about walking :) I'll start putting my big toe into the mix. Thanks again.
I self diagnosed myself as having Medius Gluteus Tendinopathy(my left side) after listening to a bunch of you guys, looking at anatomy pictures and observing my body carefully. It came after I picked up Pickleball and was playing 6 days a week sometimes for as long as 3-4 hours each day. I have been playing since July of 2022. I just turned 69, have always been athletic and don't really get tired. I am 6', 150 lbs., and have very high arched feet with carbon fiber orthotics to match. I had a total hip replacement done on the same side (as above) on Aug. of 2020. One of the side effects of the surgery. which I continually brought up during the initial PT and follow ups with the surgeon, was an irritated iliopsoas tendon which I was told might be from being weak so I used bands for strengthening and some static stretches afterwards. The literature also said it might be rubbing near the prosthetic. The bands helped but didn't last so it's probably rubbing on the prosthetic area which the surgeon agreed may be the case. The surgeon said they might be able to cut some of the tendon away where it rubs. Sounds like a bad idea in my mind. Other surgical options seemed even riskier. An MRI was taken showing some inflammation at the psoas area. I had PRP injections done by Regenexx to the psoas area shown in the MRI and confirmed with ultrasound which helped immediately but also didn't last more than a couple of months. I know it sounds like a mess but when I play I don't seem to be limited in my performance and agility. I do get pretty sore afterwards from playing vigorously but not so bad that I don't come back the next day or two. The gluteal tendinopathy wasn't getting any better so I stopped playing and just gently rode my bike. I am doing exercises I found on TH-cam from people like yourself specifically aimed at strengthening the glutes, especially the Medius. I immediately noticed how standing on the Left leg by itself, that it was weak and I had a hard time keeping my balance, but no similar problems while playing because I have two legs. That seems to make sense according to what I read. I'm guessing the tendinitis is there because the weak gluteus Medius is trying to keep up with my overdoing it with the pickleball but is not strong enough to do that so it gets inflamed. Maybe the psoas issue is contributing to the gluteal problem. If that wasn't enough the big toe (same left side) which you mentioned in the above video had become sore even before the glute problem. I thought I had turf toe but the podiatrist says it's a little arthritis showing in the xray. He called it Hallux Limitus. When I was playing I consciously tried to avoid jamming my toe while playing which may have caused me to be tilting my foot slightly onto the outer edge as opposed to propelling off the big toe as you described. Being careful like that helped my toe but maybe my compensation could be causing more issues in the gluteal area. There's a lot of moving parts there so maybe you can connect all these dots and give me your opinion on how to go forward. I may just avoid the game entirely. I hope you see this and give me your comments. Thank you up front if that happens. I just started doing the exercises so can't comment on the effectiveness yet. Just stopping playing I feel better.
This definitely makes a difference like I'm shocked thank u!
Great information. Many thanks for sharing.
This is so helpful. Thank you.
So helpful for us flexible people. I have a trainer whose been helping me with this issue and the exercises really do work! Thank you for this in depth explanation!
I just realized this the problem I’ve been dealing with thank you
I’m healing from gluteal tendonopothy and my right glute has weakened so much from it. I’ve been trying to activate/strengthen my glute for weeks and immediately after trying this my glute automatically activated properly with walking and the split squat. I’m shocked. I have high arches and now realize the tendonopothy was causing me to walk on the outside of my right foot. Thank you! 😭
This is really helpful! Thank you!
Fantastic dude thank you! I totally have this
I wow, I have seen lots of information about glutes. And never seen this. Thank you
I needed this! Thank you!
Valuable information! Thank you
I like your advice on making sure that one puts the weight on the big toe appropriately during the gait cycle and am finding it to be helpful. However, I found the discussion on the internal rotation and external rotation a little bit confusing, specially because during much of that discussion, the torso was turned to your left (while stepping forward with either foot) towards the video camera.
I’m always wondering about where and how my feet should be and this helped a lot.
I noticed that My glutes fire up automatically and strongly when I am on pointes, but I struggle when I am on flats, because I have developed two different stage bunions which are destabilising contact with the floor - this makes super sense😊
My mind has been blown. I injured a toe nail back in 2020. Foot collided sharply with a man’s boot. That was the beginning of three years of pain. Multiple ankle sprains, ligament sprains, glute weakness, which finally led to an IT band injury and ongoing TFL pain. One sides TFL injury caused overcompensation on the other side and extreme IT band pain on the other side. I still haven’t found a full solution for all this but this information is gold.
My toe is almost ALWAYS OFF THE FLOOR
This is really interesting.
I’ve been doing the clamshell and other physical therapy … I noticed quite often if I’m washing dishes or just standing I’m standing on the sides of my feet.Thanks
Wow! I had a unstable fracture of my fibula in July, had an operation to fixate the ankle and non weight bearing for 8 weeks. When I started walking in September, I noticed that my left glute were not working like my right glute when walking.
I started doing glute bridge ar the beginning of October and seen the physio who told to carry on with this. Now I am feeling my left glute working!
I'm so appreciative and also frustrated by this video. As a flat-footed person I intentionally developed the habit of putting my weight towards my back and outer foot to prevent ankle pronation. When the ankles collapse it cases misalignment and other issues up the chain (knee, hip, etc) so I thought I was doing something beneficial. Clearly I was wrong as I also greatly struggle with glute activation even after PT. After seeing this video I will obviously no longer continue my old bad habit, but I'm not really sure how im going to correctly include your recommended toe drive without my ankles pronating inward :/. If you reply to comments and have any tips please let me know otherwise thanks for the awesome content!
What excellent information thank you
I had a similar intuition :D a very well tailored video
Thank you for this informative video. Would you think this apply similarly to cycling?
Great stuff. Relatedly, I've heard some train SL RDL with toes up to work the arch more. Others advocate pressing big toe into ground for stability. What is your opinion? Depends on your goal?
I am usually so off in these understanding but he did a great explanation
I tried kicking a ripstick as hard as I possibly could like you would a skateboard maybe 10-15 years ago. Seriously screwed up my big toe on my right foot. Im a massage therapist of 3 years now and I had to really trace back to my youth to figure out where a lot of my dysfunctions and imbalances stemmed from.
That big toe injury definitely was a big part of my issues starting. I then started having ankle sprains a lot more often, hip, knee and low back issues on that same side and eventually shoulder and neck issues. All stemming from the “root” literally… the big toe.
Glute/calve engagement was always lacking after I injured that big toe which threw off so much. Lesson learned.
I have a right big toe injury 8 yrs ago. About a yr ago I started having horrible pain in my anterior right hip and groin area. I thought it was due to how much golf I play. Well that's part of an issue but the root problem is that big toe. I just discovered Connor's stuff a few months ago but things are finally going in the right direction through the use of his channel. Any personal tips or focus areas that you use to get healthy would be much appreciated? You have the same side big toe injury as me so I'm curious to hear?
This basic transfer from external to internal and vice versa needs to be explained for activities that do not enable big toe touch with ground….like swimming or cycling.
Hi Conor. Great video. Do you have any videos on the kinetic chain for fighters?
I learned something. Thank you.
Great explanations, thank you!
This was so helpful!
Super interesting ❤ Thanks 😊
Oh I'm very pigeon toed as well as flat footed and have had alot of feet, knee, hip and back problems. My PT gave me a bunch of exercises to loosen some muscles that I've been "guarding" to compensate. I'm also going to get my feet scanned and possible orthotics
Great stuff...every1,. Teaches.. evry1!
I have Morton's toe. My right foot it is worse than my left foot. I have difficulties with feeling my right gluteo, especially my gluteo medio. My balance it is difficult too. Thanks for the video, it is exactly my case.
Great video, thank you for your information!
Will walking on your tip toes help activate and correct foot position? Ballerinas do it all the time and usually they have great posture!
Wow! Excellent information and advice! Thank you! 😇
I wonder if this outside foot pattern also causes more “square” looking hips rather than the round glutes. This was great info thank you! Subscribed to newsletter
Currently in physical therapy and this! Is what we practiced. I have had bone spurs in both ankles that got really bad over time for over 10yrs. Now I have to practice walking normally and not the ball of my feet 🙃 hurts like hell.
I have suspected this and try to consciously walk with this in
Mind.
Mind blowing 🤯 utilizing this
5day ago..good..a recent video. Hey. I'm rebuilding my entire leg 4yrs from spinal mess..to now..I needed this..how to walk or run again and it's happening from being great hoops shape plus the hard work..when leg went paralyzed except 3 toes..1600 days I'm learning how u just united that stride..plus I have tight feet ect..I'm way to tight on good leg hammy..it hurts..stress..any way..forest Gump II..lol
Facts. Thank you for this video. I really don’t rate the clamshell, for the exact reason you mention. It’s not functional. We need the feet as the reference point for the closed chain environment.
Gratitude, just in time for leg day today
OMG Conor you just described me... The way my hip is always fixed in external rotation and doesn't want to internally rotate for squats, bends, etc... I will definitely let you know how this goes as I work on this. My arches are also super high (right arch is highest) which probably means more external rotation at that up? :P Let's see how long this takes to restore for a good hip hinge.
Gr8 Thank U! liked, subscribed & belled 👍