Weak Glutes | Back Pain (HOW TO FIX IT!)
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- เผยแพร่เมื่อ 4 ต.ค. 2024
- Put the science back in strength - athleanx.com/x/...
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Weak glutes and an underactive gluteus maximus muscle are one of the fastest ways to experience low back pain. The reason is simple, when your glutes are weak your lumbar extensors are being asked to perform too much of a job that they should be sharing responsibilities with the glutes for. This leads to an overactivation of the lower back muscles and an eventual breakdown and injury.
In this video, I’m going to show you one of the quickest and simplest things you can do to fix the issue by incorporating a simple tweak into the exercises that you are already doing. The problem is not that we aren’t doing enough glute extension exercises, but rather that we aren’t fully extending during the exercises that we are already doing. For instance during a deadlift, when you get to the top of the lift you may feel is if you have completed the necessary range of motion.
Check your form in the mirror, or better yet squeeze your glutes consciously together and if you find that you have additional range of motion of the hips then you were not at the top of the movement. You simply did not contract your glutes hard enough at the top and that is causing you to come up just shy of neutral in hip extension on the deadlift.
The same can be said about the squat as well. Most of us worry about getting back up to a standing or vertical position without every really focusing on what is going on at the hips. Likely, you would see that when you perform the squat you never get all the way back up into neutral hip extension at the top of the rep. When this happens, your body looks for the extension in other places in an effort to get your head level and your chest upright.
The first place your body is going to go knocking is at the lumbar spine. This is almost always true of any injured or weak area. When you look at the part that is injured you should very rarely look to blame this muscle group or area for its own troubles. Instead, you should look either immediately above or below the site of the pain and in the case of the lower back you should be looking at either the thoracic spine or the hips.
When the hips are either not strong enough or are just not consciously being contracted into extension, your body will smartly look to find a compensation somewhere else. This leads to an excessive extension being performed by the lumber spine. Over time, this can lead to breakdown and wear and tear on the discs in your lower back with eventual injury.
Instead, if you just focused on finishing the reps that you are already performing you would be amazed at just how significant of an improvement you could see in a relatively short period of time. Remember, the hips do not really travel far into extension in the first place. With only 10-15 degrees of concentrated hip extension movement available at the hip joint, it’s not this that will unlock your gains. It’s the fact that you haven’t done anything to address getting your hips back to neutral instead of keeping them in that semi-flexed position on your major exercises.
Things like these may seem little because we are not talking about huge discrepancies in the way it looks to do this correctly and when you are doing it improperly. That said, the results speak for themselves and the gains are hard to contain. If you are looking for a complete training system that overlooks nothing and gets you in the best shape of your life, head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to fix lower back pain and the best exercises for strengthening weak glutes and a bad back, be sure to subscribe to our channel here on youtube at / jdcav24
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I'm a massage therapist who specializes in treating issues related to poor posture. This man REALLY knows his stuff!!!It's so exciting to see someone bridge the gap between working out and working out correctly.
Also an LMT, in Kentucky. Totally agree. I find myself recommending his videos and training systems to so many clients.
Andrea Batten *Glad to know his vids line up with the knowledge you have to know for your job!! That says alot because you do it for a living*
Agree,finally a trainer that doesn't make me worry about incorrect form
@@Cheetobob True, man, I can relate
Andrea Batten hope you’re doing great. Hey I’m suffering from a bad posture and it turned out to be some kind of a hump in my back when I sit. Kindly suggest me some exercise or corrective measures for it. Thanks
"A weak-ass is never a good thing to have or be." This guy is entertaining and very informative, thanks Jeff. Hands down the best TH-cam channel on proper training.
I have weak ass. So how can b make stroner?
This guy is the truth. So glad I am subscribed to this channel.
Andre Newell 10!!!!!
If he is the truth.....
Then who is the lie?
jimmy santos
We're all the lie, maaaaaan
commiserations really BM
Wenger out!
It has been nearly five years since the release of this video and it still remains to be the best one I've seen to date on fixing glutes for all the everyday exercises that we do at the gym. Can't thank you enough Jeff for your tips, they really do make a difference!
I am 17 and I needed this. I need to fix my glutes for my anterior pelvic issue. luckly, simple glute exercises have fixed half of it so far..
I had this problem too, after a few months of glutes training, back's looking much better.
yup, my right knee stopped hurting as well
Ive been doing workouts with a coach for about 6 weeks and its halfway gone. Just saying, working abs and glutes DO WORK
Kaleb Day in the exact same situation. But im afraid to work out in fear of hurting something
Jevan Banks I had the same fear. At first I compensated with lower weight and no free weights. tbh it is a fear of injury that stopped me for many years. However, now I absolutely love free weights. The challenge of keeping form while lifting shit is suprisingly fun. Dont let that fear stop you man. Regardless of size or age, you CAN do it. All I ask is that you keep a spotter ready for things like Bicep Curls and Bench, because if the worst case senario of dropping weights actually DOES happen, your spotter will hold up most of the weight and literally save you from serious injury.
Every time something is hurting on me this dude has a video for it and it works every time! This guy is a genius!!!!
Forreal. Helps me balance out
My squat shot up and back stopped hurting as much once I started addressing my glutes last year, unfortunately I got injured and dropped 15 pounds. In absence of squatting I completely forgot about doing this as it wasn't a habit yet. Thanks Coach Cav, you have really helped my athletic development the past few years.
Will Ford same exact thing for me man haha
What exercises did you use to address your glutes specifically?
Will Ford what did you do man
Curious as well of what you did, I've been focusing a lot on core/lower back exercises but not glute. Squats and deadlift definitely leave a lingering feeling of pain so i've cut them from my training until i get the rest in shape.
CoopZ373 I personally did hip thrusts like once a week and before bed I would lay on stomach, spread legs a little, and bring both my legs up, backward, and squeezed glutes, held for a few seconds as hard as I could, and released. repeated untill I felt comfortable and warm
Can't thank you enough. Hard training was a part of my life I thought I needed to begin to slow down, and I'm not even 30.. The knowledge I have gained from your videos has improved my quality of life, and I feel reinvigorated knowing that my body is still able. Sometimes I forget to keep learning as well as to keep growing. Keep them coming.
Great video, Thanks!....I'm 63 and after over 40 years of workouts I now see how important your glute strength is. I have always thought I was just tight in my hamstrings and lower back but all it was was weak glutes. It had gotten worse with age and thats why you see old people having a hard time getting out of a chair, bending over, walking upright etc. Amazing how after a couple of weeks my lower back pain and muscle spasms disappeared. Hoping now that my knee pain will resolve. I started back dead lifting even.
Seriously, I really wished I had you as my physical therapist - could have needed your help big time the last couple of years. Soo grateful that you are sharing your knowledge on TH-cam!
this video may have fixed my back pain...I now know the reason why it hurts in the first place. thanks so much.
All of these videos on relieving sciatica symptoms by educating the public about things like the posas, hip mobility, weak gluts, etc. and raising public awareness about poorly prescribed PT Rx that occur too often & the logic for the wrong Rx & why is not appropriate Rx (ex. knee to chest, lacrosse ball glut smash etc) have been EXTREAMLY HELPFUL. I've been managing my sciatica for over 30 years (17-48 yrs old). I recently (2 yrs ago) suffered an lower back injury in Crossfit doing the snatch into a squat position (too heavy a weight & too much pride). I successfully lifted it o the 5th try, because my pride was heavier than the weight, but strained my back in the process and have been managing the lower back pain & tightness on one side, numb toes and general discomfort for close to 2 years now. I've gone to two PTs in 2 different hospitals on 3 different occasions, BUT after watching my videos on relieving sciatica by understanding that the cause are weak gluts and the other videos, I have found some real solid solutions & relief. Keep up the excellent work with PUTTING SCIENCE BACK INTO FITNESS & STRENGTH TRAINING!
Thanks for helping me manage my hip dysplasia pain. After doing your workouts, my back and hip pain is greatly diminished.
This man Needs his own workout show on Netflix like For real!!!!!!!! Man knows what he is talking about and is the go to source for workout advice and new ways to workout out every muscle!!!!
How to stop watching training videos and actually start training
lol this type of comments are the dumbest shit and i hear it all the time, dude this is more of information video and i would never know this information if i didn't search for it.
I think you might have misunderstood him, i think he means that hes been watching most of this guys training/informative videos without actually utilizing the information by exercising and doing these things.
stop watching training videos and actually start training
Daniel K. Hahahahahahahaha
Prepare a document with the name and picture of the exercises, and some comments about the right form of doing them. It worked for me!! People ask me whether I have a personal trainer :)
Jeff is simply the best , so much knowledge dropped out there
Thanks Jeff! I'm constantly battling lower back pain, this all makes sense now.
Great instruction to the mechanics of the body. For 3 years I've been told I have DDD and gone through hundreds of $$$ with physical therapy, back injections, and pain meds. Just recently, a world known spine & scoliosis doc said I have hip bursitis.These specific instructions on glute and hip alignment are spot on. Thank you so much!!!
Having a really bad back pain for past few days after doing squats.
Wish your video was a bit earlier and I had known about this.
Thanks a lot man. This was really helpful.
This advice is gold. My lower back is sore right now and I now know exactly why. All the hard work I'm doing just to leave benefits on the table. Thanks Jeff.
I adore your channel. Love the physical therapist part added into the fitness aspect - the ultimate duo!
I had my left glute weak and i didn't even knowing it. I did full body weight lifting for a year, which caused my left side all weak and in pain. Now I'm trying to balance myself and this strengthening glutes video helped me realise what the actual problem was. Now i feel so much balanced and better. Thank you so much for these exercises and tips.
I've been having these lower back issues for years,really finding these videos very useful....👌🏻👌🏻👌🏻
I've been a PT for about a decade now, this guys is absolutely amazing. Completely on point with everything he is saying.
this guy is soo good.it seems he already knows what pain i am in and he has the cure for it .Thankyou
Jeff's advice has lowered my lower back pains by 50% thus far.
Man your videos are awesome. Something so simple but makes such a difference. I'm in the Army and in my country we have civilian staff to run PT sessions and I've never heard this before about locking out your hips and engaging the glutes. All the squats I've done with little gain and this is exactly why. Keep it up, much appreciated!
People are so lucky to have people like you willing to share valuable information with us for free. Thank you so much.
This video made me realize I've actually never dead lifted into full extension. Thanks Jeff!
Jeff I have started with your 2 videos ( the one that correlations the posture with glutes and knee pain), and this one. I don't have words to Thank You. After 50 years of pain and crushed nerves while even trying to exercise and got to the point of almost not walking at all, to exercise almost daily and recovering a happy life with the control of my nerves, decision and actions, and all these benefits without taking a dime from my sparse income. May GOD Bless you and Keep you and your family.
how does this guy do this, I finished leg day today and my back is killing me, now I know exactly what I need to target, thanks Jeff
Im so glad that Jeff blew up on youtube, this man deserves every single view he gets, what a fucking legend
I started having back pain just a few days ago from squatting and i have weak glutes and anterior pelvic tilt. Jeff is miraculous!
Rearcadia did you fix it? I’m having the same issue?
Man... It's not easy to look back at your history of lifting (despite a 340 press, and 450 squat, and 500lb deadlift) and say "I screwed up". But that's exactly what I did in the long run. I've had chronic low back pain for YEARS NOW, and am finally finding the answers here. At least now I can fix it. Thanks for being an educator for the public, and letting us find this free information. I wish I was local to meet you. Thanks again.
"Remember, a weak ass, is never a good thing to be, or to have"
Golden ❤
Perfect timing for this video! I'm having a good improvement to my body except my problem areas are definitely the pelvis, glutes and lower back. Thank you for this video!
this guy should be president
yeah it will eradicate the obesity issue in USA
Michael Gunning perhaps secretary of health.
Make America Gain Again
because this has anything to do with being president
Izaak C same could be said for our current president
My wife was having lower back pain problems. Literally one night of watching your videos and trying the various exercises targeting her glutes helped give us long term remedies to a problem we thought we might need an MRI for.
i needed this video. been having some decent back soreness/pain lately
One of the few out there, that actually knows what he is talking about! This helped a lot!
Amazing information. I’ve been having pain for years. I can feel the relief just by pushing my pelvic area forward. Definitely got some work to do! Thanks Jeff!
I swear I learn something that not only strengthens me as an instructor but also my own mind and body every time I watch any of your videos. Genius! Thank you x
Anybody else straighten up in their seat when Jeff talked about posture?
I did 😂😂😂
how ?
yep
Yup. LOL
246 ppl need their ass whooped lmfao
Had this problem for years, thanks Jeff ;)
Have you got your back pain gone?
Everything is cool till you put a wink
Jeff always explains that he takes his shirt off so we can see muscle activation. By that logic, shouldn't he take his pants off in this video?
Lmao
memphus XD #NoHomo
HE HAVE A TYNI LEGS
So, Ben, I have to ask, is your last name 'Dover' by any chance?
Ben & Tom's lovechild pjb
Instant subscription and alerts! The most to the point, informative, professional, no nonsense video I have seen for anything and I honestly think this could change not only my life but my mother's!
Great great points, it's so easy to cut corners on those exercises.
Good reminder when doing the step-ups to get full forward extension on my hips and also when doing a deadlift.
Thanks,
An Athlean-X subscriber
Love you videos! Thanks Jeff! They always are at the perfect timing too. My last training day I rushed through my warm ups and I squatted and my back was bothering me- definitely because I hadn't properly activated my glutes the way I usually do! I won't rush through warming up ever again! Thanks!!
Persian ?
I just tried the first work out you showed us and it's absolutely amazing! Thank you! (Not sure if it will help with the lower back pain but I'll keep you updated! Thank you)
exactly when i started having back pain, you came to save the day! Thanks
This and the QL stretch video are really helpful. I’ve followed them for a few days and I’m already feeling better after years of hip and back pain!
Jeff I did your sore in 6 workout for biceps and now it kills me to move my arms. Thanks!
Give that workout a try guys the pump was skin tearing and it does live up to its name with the soreness lol
Erik Bentley same happened to me
Erik Bentley If Someone Has Been doing Home workouts for months , and now Start to lift weights will Their Be New gains From it ?
Erik Bentley maybe I'm doing something wrong, but I just felt it in my forearms
Erik Bentley a
So what are the sore in 6 workouts? Does that mean 6 minutes?
This is making so much sense. I am having so many back issues and my butt hurts and hips. I have been over compensating for too long. I have been in PT for 3 months. What you said in a few minutes made mores sense. Thank you.
Perfect timing this helped a lot
Sports Domination
Very accurate video, I am doing PT now to fix my lower back pain. Finding out now that my glutes and my hips are so tight and weak. PT is really helping me, lots of stretching , abs and glute workout. ❤❤❤❤
Damn dude. Between this video and a clear example of how you hip hinge into a squat, (v starting with your knees) I can already see how my form and gains will improve
John Nelson I was practicing that squat too! Having my hands up like that made me focus on my form more. Love this dude.
This is without a doubt the best fitness channel on youtube
"Jessee, I need you to grab the camera, and look directly at my crotch"
"W....what?"
"You heard me. Focus right on my crotch. Really stare at it."
"Ok....?"
"I'm gonna tell you to look up at me. At that point I want you to pan up and look me straight in the eyes. Look right in my face, and then look back at my crotch."
is probably how the discussion of this video happened.
As an individual new to the gym, this channel provides lots of knowledge that will better myself and how i lift!
can u cover the thorasic spine reason for the back pain? thatd be a good follow up video
THANK YOU🙏🏾 This helped me immediately!!! I tried a few exercises along with the video and voila, like magic, the pain in my back moved to fire in my bottom when doing deadlifts and bridges! You know your stuff sir👌🏾👏🏾
This is just the video I needed to see ... "PERFECT TIMING" 😃. My lower back and hips have been killin me. Thanks again for another helpful and insightful video lesson. Glad I'm subscribed with NOTIFICATIONS ON 💪😎
@Athlean-X. I have been finding your videos super helpful with my exercises. I suffer for a lower back pains and never realised how much of it was because of lifting with the back and poor sitting posture. I share your channel to all my buddies girl or guy, you rock.
Just a suggestion Jeff, I love coming for this type of info and sometimes I can follow the mechanics by thinking about it but it would really help if you did these videos with more form fitting clothes. Leggings or something so we ca really see the hip positions and so forth. Not trying to be funny or weird at all but it really helps when you can see! Like those vids when you were drawing on yourself with a marker really helped my understand and reworking of my chest workouts! Ive watched a couple posture really trying to see so I can work on fixing my sway back and lower back pain.
Marcus Matteo valid! This is a good idea if he doesn’t want to take pants off but so we can see better
THANK YOU. You have saved me from a lifetime of lower back pain. Thanks for all that you do dude!
awesome video once again. I suffer from low back pain in the lumbar area. my right hip is often painful too. can you please make a video with a series of exercise for improving the "balance" of muscle groups that will help to take the strain and pain away from the lumbar area please. awesome channel, many thanks
Sony Droid I hurt my back pretty bad about 10 years ago. It took me 30 minutes to just out of bed in the morning. I went to a dance studio as doctor recommended. Ballet exercises are insanely good for your lower back, core, glutes and legs. My back rarely hurts now. Only after a day taking care of my hyperactive nieces and nephews.
Thanks Roni A. I am going to investigate ballet class
Just found this channel and love it. I used some of his exercises and techniques for relieving lower back pain today and they really work. I'll continue watching and using.
Now I can recover from Bane
Haaris Sultan 😆
Everyone knows that push-ups fix broken spines.
Hahaa
Baffles me in videos that are near perfection and people thumb it down... I usually try to find comments as to why.
Love this video!
Great topic & great video! Please make a video about above the lower back area too. Cheers!
This is the most helpful video I've ever watched for any sort of physical/athletic thing.
Can you do a sore in 6 minutes version just for the hips and butt?
Philo Sophysh that's what she said
Omg dude killed me with that cumback
“Cumback” 😂😂
This man knows his stuff, I have had great results following him.
Keep up the great work! This really was an eye opener for me!
Thank you. Have been trying to vocalise this with a client but have struggled to find the right way to describe how to fix what is on. This is exactly what I needed.
Me - "What up, How's it hangin Jeff?"
Jeff - "To the right"
Thanks alot... I’ve restarted training since three months. I have back issues from a driving job (too much sitting).... I have just started squatting light weight and will add these 2 exercises . Great advice. Great work. Don’t read those stupid hate comments below. Keep up the great advice
what is a good standard for glute strength? like how much weight should I be able to hip thrust for example or something
btw this is such an important video. I'm gonna really focus on making sure I'm doing this. I forget to do it too often
Exactly the problem i suffered from for years after herniating a couple of disks in my lumbar. This kind of training is the key to fixing lower back pain!!! Top boy Jeff!!!
Wow. I never knew the glutes had to be engaged when doing those exercises. After years of doing them wrong for so long, It's no wonder my back is shop weak. I'm always aching. Thank you!
Thankyou very much sir, again so many thanks to you! I had back pain form years. I watched your video and start to go through your precious guidelines and I am fully recovered now. may Allah bless u with good. Thanks....
"Take a good hard look"
Don't need to tell me twice #NoHomo
Nice Video! Apologies for butting in, I would appreciate your opinion. Have you heard about - Proutklarton Enjoy Playing Plan (Have a quick look on google cant remember the place now)? It is a great one of a kind guide for relieving back pain in just 16 minutes without the headache. Ive heard some amazing things about it and my cooworker got cool success with it.
Repent for your sins and believe the gospel of Jesus Christ
hi I have a very good exercise to fix back pain in my channel
please click me. please try out. its quite effective
hope it helps you
bit.ly/2FCZCnv?-The-Fix-Glute-specific-training-15
@@fixbackpain390 Please provide the link, thanks.
THIS is my squat issue; so simple to correct and easy to overlook. I have minor temporary lower back pain sometimes after my last set of squats-not activating my glutes at the top. Ty sir.
I'm actually watching this on my phone while in bed because my low back is out.
Was this Ted or pam
@@atleast3characters_3 😂
What helped?
Omg, I literally have only been doing this for a couple days and my back already is feeling better thanks to you!
How r u now?
@@loveshore4721 literally back pain is not really an issue for me anymore, it's amazing!
Wow.. U r very lucky person... 😊❤️
@@loveshore4721 thanks :P have you tried doing the exercises?
"A weak ass is never a good thing to be" -putting the science back into strength for sure lol. Great video as always!
Really good stuff. I know this is a problem with me. I do a lot of muscle trigger point work at the top of the quads and glutes when dealing with low back pain and it helps.
Fun fact : jeff actually killed a person to get that skeleton....
Actually it’s is Jeff! Eat a sandwich
😅
And his name was Raymond
Or Jeff's training made this to thatguy...
He probably just did too much cardio
Best video to show me exactly what I have done wrong most of my life. Excited to put this to work.
Thanks, really needed this video.
Jeff, I really appreciate your videos. I have suffered from back issues most of my life. Your exercises help my back.
Thank you!
can u please talk about muscle shocking starting with high weights then going lighter , and when do we use this technique
6:00 I've started doing this exercise without the step as a corrective daily exercise - just lift one leg, knee up, hands in the air, squeeze the glutes, extend the back... hold and balance for a few seconds then change legs. It's helped a lot.
What about knee pain? When I do squats I often get knee pain, and I'm not sure why, I almost always use perfect form and yet they still hurt during/after the squat.
As long as your knees are healthy it could be a flat feet or weak stabilizers. Jeff has a video for this.
Man everything you teach me works. That's why i appreciate you so much. Trying other folks stuff snd boom and knee got worse🙄🤗 God Bless 🙏🏾
"But it's the pelvic thrust, that will drive you insane....."
Who knew Rif-Raf was so right.
Thank you so much for posting all these videos on how to properly fix these problems! I've spent a lot of years and money on different chiros and physios who haven't had nearly as much knowledge as you!
"Take a good hard look" bruuuuh😂
You have a talent for explaining things really well. Thanks for helping me work towards a healthier lower back.