Thank you Mr. Bowman. I have been to a PT and a chiropractor for lower right lumbar pain in the muscle. I lift weights and use to be able to deadlift twice my body weight. They ruled out any spinal injury and in fact said my spine was very healthy. They said I had lateral pelvic tilt and that was putting my lumbar spine in a very compromising situation. It is due to my glutes being comparatively small compared to the rest of my lower body and the fact that my right glute is way smaller than my left. The explanation you gave is a way better and the exercises you gave make so much more sense. You offer knowledge that is so hard to find using google and believe me I really looked hard before I went to the PT. Again thank you I have subscribed :D
GuerrillaZen Fitness Hi. thanks for your awesome videos. my left glute is rounding and good shape but my right side look flabby and smaller. could you please guide me how to fix that.
Who else here has a weaker right side 🙋♀️🙋♂️ btw thank you SO MUCH for this video.. I never knew what my problem was with why my glutes were imbalanced and no matter what videos I watched I couldn’t seem to figure out. This video helped me figure out I have overactive hip flexors on my right side..
Dude.. Your a life savor. After doing your 3 day functional training AND anterior pelvic tilt correction exercises my hips are finally in a neutral position, my glutes are firing, and my posture is so much better. Pain is going away AND I can live again. Thanks your awesome!
The hamstring! That’s my exact problem. My right glute burns so good and get so sore but I can literally feel my hamstring firing instead of my left glute! Thank you so much!
because of too much confusing talking. info is good, but that much sound noise puts a brain in a buzzz and oops... the brain doesn't want to come back :)
I like that the instructor talks fast. That challenges me to pay close attention and THINK faster. I also stop the video at appropriate intervals (like when he’s about to demonstrate the next exercise/stretch) so I can look and mentally recap that segment. This is a great advantage to be able to instantly stop, start & repeat! This is one of the really SMART fitness/therapy instructors!
Hope you find this useful I think u do all of them before your work out and maybe after (expect shutting down the hamstrings u do them every set) (3:50 How To Balance Your Glutes) Shut down hamstrings Roll a ball or medicine ball under the upper part of the hamstring all the way to the pointy butt bone for about 30 seconds, do this after ever set. (7:45 How To Balance Your Glutes) Hip flexor stretch Put the weaker glute knee down to the ground put your other hand on the knee that's out. Maintain good posture and you also want to posterior tuck the pelvis and tilt it in. Don't let your back arch and your pelvis tilt forward, tuck it underneath. Then u rock forward as you simultaneously rock forward u squeeze your butt and come back to a neutral position (doing it again). You can do this 30 to 50 time each time you rock forward try to squeeze the butt a little bit harder and try to go a little bit farther in front by just a small micro millimeter further in front each subsequent rep (10:05 How To Balance Your Glutes) Hip abduction You just lay on your side for this make sure your toes point forward and your raise your leg up. Don't like your toes point up just to the side (straight) the whole time. You can also do this while standing up do this in 4-5 sets of 15 reps every time u do this. You also have to do this on both sides. (11:05 How To Balance Your Glutes) Hip Internal rotation Take the ball that u had earlier and pintch (put) that between your knees, also keep your body sideways and your raise your ankle up in the air and then come down. 4-5 sets of 15 reps do this immediately following or prior to the hip abduction. (11:58 How To Balance Your Glutes) Hip flexors Get your ball, and in between these set of exercise side lying, leg raise, and the internal ration, you'd put your hip flexor muscle down on the ball. And you roll them out in between sets.
Holy crap I've been going to PT for a month and it's beginning to feel like she doesn't know what to do anymore and this seems to pick up right where she's lacking. Amazing.
This answered a question I have been wondering about for a long time as a massage therapist. It's pretty common for people to have one hip that sits lower than the other when they're lying face down, and it presents compensation in muscles throughout the whole body! Thank you for sharing!
You must be heaven sent. I have been looking for this video for yrs. I have all the issue and its causing one glute to be bigger than the other. Thank you for making this video!!
I repeated everything after you while watching. I started to feel my left glute right away. I know it’s not one time fix and will keep working on it. Thank you so so much 🙏🏻from the bottom of my heart!
Thank you for the video. My left glute refuses to activate causing tension in hip flexor , pelvic imbalance all the time. Becomes chronic pain. I’m gonna add your techniques to the exercises that prescribed by my therapist.
I´v had this problem for ages and nobody really could help me fix it, only temporarily. The Chiropractor helps with aligning the hips becausse my lower back hurts, i get massage to get help with the tight muscles. But this is the key to nog get it to go back again! You see the whole picture! Thank You!!!
thank you. i noticed when doing squats i felt it more in my left leg and glute. so now my left glute is bigger than my right. i still have muscle but its a bit smaller on my right. im gonna keep doing this
My glutes are so lopsided that I feel my pelvis twist every step I walk. The more I do glute moves trying to focus on the weak side, the stronger the strong side gets, eventually taking over and doing all the work. Thank you for all the explanation and solutions. And I LOVE the alien analogy. Love ya!
Thankyou for this. I`ve got weak glutes, been a runner and cyclist all my life, but an injury at work 30 years ago damaged my left knee and at 60 I had a THR on left .The scar goes across the glute and the glute and thigh on that leg are weaker.Ive downloaded your 3 day training!
This is the best video I have come accros in making me understanding my problem and providing solutions. I will definitely concentrate on these to get improvement. Thank you so much.
Thank you SO MUCH for this video!! I knew that my left-side glutes were not firing as they should, but the only 'solution' I had heard of was to do 'clamshells' to activate the medius glute on that side. I was doing those on my left-side exclusively before doing glute bridges, but although I could feel it working when doing the clam, I could not feel my left glute firing at all after the bridges... When I tested the glute contraction on both sides, just while standing, there was a clear contraction on the right but nothing at all on the left. Your video is incredibly helpful for a few reasons, including 1) the education portion of it, which helps me make sense of and self-diagnose the problem, and 2) the solutions (rolling out and stretching, using exercises that do not make use of the inhibitors). Also, you mentioned that it's not good to exercise only one side, even if attempting to correct an imbalance... Thanks for all the information, clearly explained!
Thank you so much! This is the only video that actually understood my problem. It has been a week doing these exercises and I have seen quite a lot of improvement on my weaker side. I can't thank you enough.
Thank youuuu!! Today I tried your methods and for the first time I actually felt my left glute FULLY "fire" during squat and abductor machine -- something i struggled with for years. So thank you v much 💓
I followed these steps today (hip flexer stretch with glute activation) and then used the medicine ball in between each set and OMG it worked!!!! For the first time ever, I felt my glutes instead of my quads during hip thrusts. Thank you so much!!! Now I can't wait until my glutes are doing equal amount of work with unilateral practice!
You know that Eureka moment, you’ve just given me that. Been off running for 4 months due to foot/heal pain, I was sure it was something to do with my glutes. Started strength training again and my left flute is totally inactive. Came across your video and hey guess what, my left TFL muscle is like a baseball. I think my hamstrings and TFL have been doing all the work my flute should have. Thank you 🙏
Thank you. You just explained what has been happening to my right side for decades. It’s amazing to finally learn that all my issues and pain and seemingly overworked right hamstring is because of my gluteus muscles. Yes, that right side is flabbier, along with a dominant hamstring and often painful TFL. Right hip always felt off and less flexible. Thank you again!
Wow! Great Info! I discovered that I have a weak Glute and or synergistic dominance on my left side when I started having knee issues! I was performing bird dogs and when I lifted my left leg my Glute max would not turn on!! I had to rotate my leg out to activate the medius and actually get it to lift and extend behind me. I was super confused by this at first!! My hamstring would feel super fatigued on that side as well! But my right side had no issues activating the Glute max and my hamstring was barely used. Crazy!! Rolled out my hamstrings and not surprising the top left hamstring was very tight while my right side felt not tight at all! This explains why I was having knee issues even though I have been doing all the movement that supposedly would work my glutes, but my hamstring was probably just taking over!
Well done again!!! This was really helpful. I have EXTREMELY overpowering hip flexors. It’s almost impossible for me to even be able to activate my glute during the hip flexor/lunge-like stretch. I’ve followed a bunch of your recommendations (your APT videos are the cats pajamas) and my pelvic tilt and dominating hip flexors are finally beginning to chill out. And, I can FEEL my glutes activate. Thanks for sharing your knowledge and explaining it in a way that is easy to grasp.
Your help is needed. For a general assistance for jobs involving sitting for hours at a time which causes these hip flexor/glute issues, including I now have osteoarthritis in my right hip-tight hip flexors and dominant hamstrings. This is a thing through a new generation of health issues not commonly addressed, I believe. I.e., for sit down jobs for good health and prevention, a video of an efficient full body workout to overcome and be strong. 59 yrs young. Thank you:) Sitting at a desk posture or even at home . . .
This content is outstanding. I personally have a hip flexor and hamstring issue on the same side and some of these movements especially the hip internal rotation blew my mind! Thanks !
Thank you SO SO much. I went to a doc who recommended PT for glut med tendonitis..( glut med was weak). For TWO years I faithfully did the side leg raises and traditional clamshells.. 100 each day. I could not do the side step step ups... Caused a lot of sacroiliac pain for some reason so PT said to stop. (I have neuropathy too.) I went to a new doc the other day because hip sciatica like pain got worse (couldn't sleep that side) and he said my glut med was pathetically weak on R side. I said " How is that possible?" He said glut med isn't firing when you are doing those exercises. He has me doing easy crabwalks with band to just "wake up" the glut med. I will add your exercises as well. He mentioned that traditional clams could have been causing compression.. not sure why.. something about "he doesn't like open chain exercises for rehab of knee OR hip." Can you or anyone else explain this?
I have hip OA and I notice the glute muscles on that bad side don't want to engage! I definitely have overactive hamstrings and IT bands! This is exactly what I was looking for
I love this guy! He always answers questions I think of and ask sbout but he is the only person who gave a full answer, the what, why, how and where/when.. I love him!!!! More than even my yoga mentors
Thank youuu! I've been having trouble activating lately, and felt an imbalance and this has already helped on my first try! My gluten are firing for the first time in a long time! Liked and subscribed! Thanks again!
Thank you! I didn’t notice this about my body till recently when I went to the chiropractor and now I am very embarrassed/ self conscious. I will be using these exercises!
Omg!! This is the most informative video I’ve ever come across regarding my injury and how to help. I can’t wait to try these out. Thank you SO much. I’ve been dealing with iliopsoas tendinitis in the right leg, SI joint issue, piriformis issues, IT band and torn cartilage underneath the patella. All on the right leg and for the past two years. I’ve had crap doctors/PT. Since my whole body has been over compensating for this injury for 2 years I’m starting to experience more problems in other parts of my body. My bones feel all contoured in my meatsuit. Thanks again for the video, I hope it can help me.
Thank you this was really thorough. I definitely have an overactive TFL muscle from sitting at work all day and driving, and going to long without exercising and then jumping into running full blast. So thank you!
your videos mean a lot to me a patient have suffered from leg and hip problem for nearly 8 years. how i wish i was an America so that i could go to your place. however i am from one of cities in southeast China. thank you so much for your sharing.
this is the perfect video for me. thank you soooooo much man. respect 10000000% for you man you solve the biggest problem of my life. thanks man!! thank you soo much.
I always thought that power-lifting was the answer to all physical problems. But, no matter how many squats I did, it was still difficult to go up stairs or do those one leg bridges or one leg squats (note: I'm 74 but like to compete in discus and shotput). So, now I'm doing more one limb exercises and forcing all the various muscle groups to fire and work. There seems to be something inherently "bad?" about barbell exercises as compared to dumbbell work. I think barbells allow the weaker side, arm, leg to hide as the strong side, arm, leg takes over to finish the exercise. Dumbbells create a better mind-muscle connection and forces the weaker muscles to do their full share of work. Kind of like the one leg hip thrust.
Thank you this was sooo helpful! I wish I had seen this a year ago. So grateful for your free stuff. It is wonderful to get information like this. You are good at presenting !
This was excellent. I'm working through quite a complicated set of issues and this fits into one aspect of it extremely well. Thank you. Love your explanation of the main causes and the inhibitions. I've been doing some of the exercises you demonstrated but now understand this aspect much better and know for sure that this is one of my problems. I'm going to add on those ball routines for turning off hamstrings and the hip flexors. What an excellent idea. Thank you so much!
First of all thank you for this valuable video. Till now I did not realized or told I may have this kind of problem. I would like to ask and confirm what may be beneficial for my situation. I always (almost) got higher tension on my left legs muscles (mainly hamstring) when walking (even sitting or lying or standing sometimes). I feel that I make weight bearing to my left leg even I try to balance my weight bearing I could not manage most of the time. This causes my left leg to have aches (around the knee cap and inner part of the shin). This cycle continues everyday although I am trying to rehab myself properly. Other symptoms includes; when standing I could not control my left leg (it tends to go backwards more than other leg kind of instable), my right foot is inward position (overpronation i guess) so this also effects my right leg to become stiffer sometimes (since I got an ACL recon 9 months ago to my right knee), my right ankle hurts when running and my left knee hurts when running (tends to be in a flexed position when running). Today I realized that my right glute muscles is much more firmer than left side. Also the strength of is seems to be higher than left side. When standing on one leg I could easily control my right leg (although it was surgically repaired) but could not control left leg well. I may also have leg discrepancy. I am really confused regarding whether my problem stems from the over pronation of right foot or over pronation stems from muscle imbalance. What may be the exact cause? Where should I begin? And do you suggest me to use a custom insole for my right foot? I will be more than happy (since i got this condition more than 1,5 years) if you could help me about this issue. It means a lot for me. I am ready to progress. But I really would like to concentrate to the right targets. Many, many thanks!
I have a weaker glute but I believe it’s because my hips are off balance. Can you make a video on getting your hips back in alignment? My right hip is shifted down and forward, and therefore my right glute works much harder just by mechanics
I thought that too, but it turned out that wasn't the problem. Now they're aligned, but one glute is still weaker (actually, my whole lefg side is weaker)
Awesome info man, i just though i'd watch it casually until i figured out i was suffering from that too. lol. And you even have a workout plan. Thanks a lot. Imma start using the 3 day functional training split immediately.
Got this weird issue. when I do lunges I can feel it in my left glute but not my right one, the feel my leg moreso in the right leg and I think my form is off on that side and dont know how to fix it
Thanks a ton for your thoroughly detailed explanation. I think the solution to my lower back difficulties may be found in the methodology you describe. It's midnight just now, but I plan on confining my entire workout in the morning to trying to incorporate the techniques you've described here. Again, many many thanks.
Thaaaaaaank you. IDK why I just found this now, but I have arthritis in my right side lumbar spine, so I get these issues a LOT. I mostly know how to handle it, but it's great to know these tricks too. Holy moly. My hammies have been killing me the past few days and no amount of rolling has helped. But I think doing this DURING the workout will def help. Cheers, friend!
Thank you so much for sharing, currently having issues with one side of glute doing all the work when squatting heavy, hope this helps, once again thank you.
I had a sore lower back , I got a massage around my glutes now no back pain, I think maybe I need to work on strengthening my glutes so thanks for the vid!
I also do my exercises in the tub and or shower To also put less strain on that weaker glutes at the same time putting more Repa on the strnger side of the glutes to get an balancing FIRE
I am 70 I was very active. I had THR ANTERIOR IN 2012, second anterior 2015. Loved to dance I got back to Zumba and line dance. Then one day burning and ended with femoral nerve impingement. Had back MRI coming from femoral nerve. Getting sooooo frustrated have had several rounds of PT. They say for my age I am stronger than most. I pass with flying colors all asked exercises generally the advanced. Last set of PT. I was told my glute on one side was not firing. They released me because osteoarthritis has now mad an invasion in my body. Shoulder issues from falls. Seeing Rheumatologist next week. I had a non displaced tibial plateau fracture last April set me back a good year. My mom is 90 still teaching exercise three days a week, taught dance all her life but rattled with arthritis everywhere. I don’t do pain very well have started walking short distances, went back to gym to ride recumbent bike. I am afraid if all these things have me so off balance and off center I will give into the pain and quit.
This happens to me A LOT. I'm a hema practitioner and soon instructer of military swords of the industrial period. I also practice italian rapier. This has left me with a really nice and juciy right glute, but a left glute thats barely good enough. I tried to offset this with drilling with both my right and left arm, trying to do lunges and recovering to gain that snappy contraction that I feel on my right cheek, but it has all failed.
3 Day Functional Training Split: guerrillazen.com/functional-training-plan
Thank you Mr. Bowman. I have been to a PT and a chiropractor for lower right lumbar pain in the muscle. I lift weights and use to be able to deadlift twice my body weight. They ruled out any spinal injury and in fact said my spine was very healthy. They said I had lateral pelvic tilt and that was putting my lumbar spine in a very compromising situation. It is due to my glutes being comparatively small compared to the rest of my lower body and the fact that my right glute is way smaller than my left. The explanation you gave is a way better and the exercises you gave make so much more sense. You offer knowledge that is so hard to find using google and believe me I really looked hard before I went to the PT. Again thank you I have subscribed :D
Glad to be of service kenneth :)
Thank you Blake!
Thank you because I didn't know how to fix this
GuerrillaZen Fitness Hi. thanks for your awesome videos.
my left glute is rounding and good shape but my right side look flabby and smaller. could you please guide me how to fix that.
Who else here has a weaker right side 🙋♀️🙋♂️
btw thank you SO MUCH for this video.. I never knew what my problem was with why my glutes were imbalanced and no matter what videos I watched I couldn’t seem to figure out. This video helped me figure out I have overactive hip flexors on my right side..
I do!
Hi Reem. I have this too. Do you have lateral pelvic tilt as a result? I.e right hip is higher than the left
Pho they have videos for a tight ql
Me! I do, I do, I do.
And it gives me patellar tendinitis
Dude.. Your a life savor. After doing your 3 day functional training AND anterior pelvic tilt correction exercises my hips are finally in a neutral position, my glutes are firing, and my posture is so much better. Pain is going away AND I can live again. Thanks your awesome!
over active side =weaker side right..?
@@taimoorkhalid6388 did u find out its answer?
Oh my gosh did I finally find my problem of 30 years!?!?!?
Anterior pelvic tilt exercises - where can I find them?
@@taimoorkhalid6388 no
Gonna do this coz my left won't turn on. It's always my right glute.
Same ^^ I feel my right engaging but not the left one 🤦🏽♀️
Do you sleep on your left side
Same and i always get trigered when this happens
@@treharrison4097 i sleep on my right side :/ and it make my butt even bigger :(
And I feel it alot in my hamstrings instead of my butt...
My right gluteus medius is growing bigger. Even when I do left isolating exercises while laying down, I feel my right side firing to keep balance
The hamstring! That’s my exact problem. My right glute burns so good and get so sore but I can literally feel my hamstring firing instead of my left glute! Thank you so much!
I always do a half assed job in the gym and I want my gains to reflect it.
BWAH!
L1/2mao
😂😂🤣
you get internet points today, sir
😂😂😂😂bravo bro bravo 😂😂😂👏🏽👏🏽👏🏽
Why do you not have more subscribers?! You actually seem like you know what you're talking about and you're videos are amazing.
Haha, thank you man :)
because of too much confusing talking. info is good, but that much sound noise puts a brain in a buzzz and oops... the brain doesn't want to come back :)
I love Blake. Been watching him for a long time and have learned a lot! Just about every video applies to me lol
I like that the instructor talks fast. That challenges me to pay close attention and THINK faster. I also stop the video at appropriate intervals (like when he’s about to demonstrate the next exercise/stretch) so I can look and mentally recap that segment. This is a great advantage to be able to instantly stop, start & repeat! This is one of the really SMART fitness/therapy instructors!
You remind me of Marv from home alone 😭 in a good way! Lol.. thank you for the video!
Lol. It’s the hair and beard...I think.
lauren elise 😂
@Rob Roy 😂
So true
He does!
Hope you find this useful
I think u do all of them before your work out and maybe after (expect shutting down the hamstrings u do them every set)
(3:50 How To Balance Your Glutes)
Shut down hamstrings
Roll a ball or medicine ball under the upper part of the hamstring all the way to the pointy butt bone for about 30 seconds, do this after ever set.
(7:45 How To Balance Your Glutes)
Hip flexor stretch
Put the weaker glute knee down to the ground put your other hand on the knee that's out. Maintain good posture and you also want to posterior tuck the pelvis and tilt it in.
Don't let your back arch and your pelvis tilt forward, tuck it underneath. Then u rock forward as you simultaneously rock forward u squeeze your butt and come back to a neutral position (doing it again). You can do this 30 to 50 time each time you rock forward try to squeeze the butt a little bit harder and try to go a little bit farther in front by just a small micro millimeter further in front each subsequent rep
(10:05 How To Balance Your Glutes)
Hip abduction
You just lay on your side for this make sure your toes point forward and your raise your leg up. Don't like your toes point up just to the side (straight) the whole time. You can also do this while standing up do this in 4-5 sets of 15 reps every time u do this. You also have to do this on both sides.
(11:05 How To Balance Your Glutes)
Hip Internal rotation
Take the ball that u had earlier and pintch (put) that between your knees, also keep your body sideways and your raise your ankle up in the air and then come down. 4-5 sets of 15 reps do this immediately following or prior to the hip abduction.
(11:58 How To Balance Your Glutes)
Hip flexors
Get your ball, and in between these set of exercise side lying, leg raise, and the internal ration, you'd put your hip flexor muscle down on the ball. And you roll them out in between sets.
Holy crap I've been going to PT for a month and it's beginning to feel like she doesn't know what to do anymore and this seems to pick up right where she's lacking. Amazing.
I have never heard anyone be so specific and exacting. Its almost like you're discussing my body. This is absolutely terrific.
This answered a question I have been wondering about for a long time as a massage therapist. It's pretty common for people to have one hip that sits lower than the other when they're lying face down, and it presents compensation in muscles throughout the whole body! Thank you for sharing!
You must be heaven sent. I have been looking for this video for yrs. I have all the issue and its causing one glute to be bigger than the other. Thank you for making this video!!
I repeated everything after you while watching. I started to feel my left glute right away. I know it’s not one time fix and will keep working on it. Thank you so so much 🙏🏻from the bottom of my heart!
Thank you for the video. My left glute refuses to activate causing tension in hip flexor , pelvic imbalance all the time. Becomes chronic pain. I’m gonna add your techniques to the exercises that prescribed by my therapist.
I´v had this problem for ages and nobody really could help me fix it, only temporarily. The Chiropractor helps with aligning the hips becausse my lower back hurts, i get massage to get help with the tight muscles. But this is the key to nog get it to go back again! You see the whole picture! Thank You!!!
thank you. i noticed when doing squats i felt it more in my left leg and glute. so now my left glute is bigger than my right. i still have muscle but its a bit smaller on my right. im gonna keep doing this
Could you pleeeaaasseee give feedback on how this is going for you? I'm in the same exact situation. Left glute slightly bigger than right😞
Ani b did it work?
my right glute is smaller too, i swear it’s like always asleep. my left one, great, i feel everything! but right one, no :/
How much time it take?
My glutes are so lopsided that I feel my pelvis twist every step I walk. The more I do glute moves trying to focus on the weak side, the stronger the strong side gets, eventually taking over and doing all the work. Thank you for all the explanation and solutions. And I LOVE the alien analogy. Love ya!
Did it work?
Thankyou for this. I`ve got weak glutes, been a runner and cyclist all my life, but an injury at work 30 years ago damaged my left knee and at 60 I had a THR on left .The scar goes across the glute and the glute and thigh on that leg are weaker.Ive downloaded your 3 day training!
This is the best video I have come accros in making me understanding my problem and providing solutions. I will definitely concentrate on these to get improvement. Thank you so much.
Thank you SO MUCH for this video!! I knew that my left-side glutes were not firing as they should, but the only 'solution' I had heard of was to do 'clamshells' to activate the medius glute on that side. I was doing those on my left-side exclusively before doing glute bridges, but although I could feel it working when doing the clam, I could not feel my left glute firing at all after the bridges... When I tested the glute contraction on both sides, just while standing, there was a clear contraction on the right but nothing at all on the left. Your video is incredibly helpful for a few reasons, including 1) the education portion of it, which helps me make sense of and self-diagnose the problem, and 2) the solutions (rolling out and stretching, using exercises that do not make use of the inhibitors). Also, you mentioned that it's not good to exercise only one side, even if attempting to correct an imbalance... Thanks for all the information, clearly explained!
Thank you so much! This is the only video that actually understood my problem. It has been a week doing these exercises and I have seen quite a lot of improvement on my weaker side. I can't thank you enough.
more and more impressed by every video I watch. dude knows his stuff and has a great way of disseminating his expertise to us, the unwashed masses.
Thank youuuu!! Today I tried your methods and for the first time I actually felt my left glute FULLY "fire" during squat and abductor machine -- something i struggled with for years. So thank you v much 💓
Is the fully fire feeling saying we doing it right??
If one glute weaker than the other, do I still workout both glutes or just focus on the weak one to catch-up with the one glute that is working?
Great question
Do both ones
train the weaker one more
Train both but do lesser reps with the stronger one and more reps with the weaker one
I followed these steps today (hip flexer stretch with glute activation) and then used the medicine ball in between each set and OMG it worked!!!! For the first time ever, I felt my glutes instead of my quads during hip thrusts. Thank you so much!!! Now I can't wait until my glutes are doing equal amount of work with unilateral practice!
You put the ball under the leg with the weaker glute right?
You know that Eureka moment, you’ve just given me that. Been off running for 4 months due to foot/heal pain, I was sure it was something to do with my glutes. Started strength training again and my left flute is totally inactive. Came across your video and hey guess what, my left TFL muscle is like a baseball. I think my hamstrings and TFL have been doing all the work my flute should have. Thank you 🙏
Thank you. You just explained what has been happening to my right side for decades. It’s amazing to finally learn that all my issues and pain and seemingly overworked right hamstring is because of my gluteus muscles. Yes, that right side is flabbier, along with a dominant hamstring and often painful TFL. Right hip always felt off and less flexible. Thank you again!
Wow! Great Info! I discovered that I have a weak Glute and or synergistic dominance on my left side when I started having knee issues! I was performing bird dogs and when I lifted my left leg my Glute max would not turn on!! I had to rotate my leg out to activate the medius and actually get it to lift and extend behind me. I was super confused by this at first!! My hamstring would feel super fatigued on that side as well! But my right side had no issues activating the Glute max and my hamstring was barely used. Crazy!!
Rolled out my hamstrings and not surprising the top left hamstring was very tight while my right side felt not tight at all!
This explains why I was having knee issues even though I have been doing all the movement that supposedly would work my glutes, but my hamstring was probably just taking over!
Well done again!!! This was really helpful. I have EXTREMELY overpowering hip flexors. It’s almost impossible for me to even be able to activate my glute during the hip flexor/lunge-like stretch. I’ve followed a bunch of your recommendations (your APT videos are the cats pajamas) and my pelvic tilt and dominating hip flexors are finally beginning to chill out. And, I can FEEL my glutes activate. Thanks for sharing your knowledge and explaining it in a way that is easy to grasp.
Your help is needed. For a general assistance for jobs involving sitting for hours at a time which causes these hip flexor/glute issues, including I now have osteoarthritis in my right hip-tight hip flexors and dominant hamstrings. This is a thing through a new generation of health issues not commonly addressed, I believe. I.e., for sit down jobs for good health and prevention, a video of an efficient full body workout to overcome and be strong. 59 yrs young. Thank you:) Sitting at a desk posture or even at home . . .
Most underrated channel on TH-cam
This content is outstanding. I personally have a hip flexor and hamstring issue on the same side and some of these movements especially the hip internal rotation blew my mind! Thanks !
Thank you SO SO much. I went to a doc who recommended PT for glut med tendonitis..( glut med was weak). For TWO years I faithfully did the side leg raises and traditional clamshells.. 100 each day. I could not do the side step step ups... Caused a lot of sacroiliac pain for some reason so PT said to stop. (I have neuropathy too.) I went to a new doc the other day because hip sciatica like pain got worse (couldn't sleep that side) and he said my glut med was pathetically weak on R side. I said " How is that possible?" He said glut med isn't firing when you are doing those exercises. He has me doing easy crabwalks with band to just "wake up" the glut med. I will add your exercises as well. He mentioned that traditional clams could have been causing compression.. not sure why.. something about "he doesn't like open chain exercises for rehab of knee OR hip." Can you or anyone else explain this?
I have hip OA and I notice the glute muscles on that bad side don't want to engage! I definitely have overactive hamstrings and IT bands! This is exactly what I was looking for
I love this guy! He always answers questions I think of and ask sbout but he is the only person who gave a full answer, the what, why, how and where/when.. I love him!!!! More than even my yoga mentors
Thank you! People often tell me my videos are too long...but I know some of you appreciate that thoroughness :)
@@GuerrillazenFitness lots of us appreciate thoroughness. Thanks for sharing your education.
@@GuerrillazenFitness is the thorough explanation what makes this videos brilliant! Thanks for all the great work!
Thank youuu! I've been having trouble activating lately, and felt an imbalance and this has already helped on my first try! My gluten are firing for the first time in a long time! Liked and subscribed! Thanks again!
Thank you! I didn’t notice this about my body till recently when I went to the chiropractor and now I am very embarrassed/ self conscious. I will be using these exercises!
Omg!! This is the most informative video I’ve ever come across regarding my injury and how to help. I can’t wait to try these out. Thank you SO much.
I’ve been dealing with iliopsoas tendinitis in the right leg, SI joint issue, piriformis issues, IT band and torn cartilage underneath the patella. All on the right leg and for the past two years. I’ve had crap doctors/PT. Since my whole body has been over compensating for this injury for 2 years I’m starting to experience more problems in other parts of my body. My bones feel all contoured in my meatsuit. Thanks again for the video, I hope it can help me.
Thank you this was really thorough. I definitely have an overactive TFL muscle from sitting at work all day and driving, and going to long without exercising and then jumping into running full blast. So thank you!
I cry everyday i look at my butt my right side is huge and the left so small :( its make me so frustrated and upset glad i found this video
gloria
Me too. It’s so noticeable when I wear pants. I hate that look on me😏
your videos mean a lot to me a patient have suffered from leg and hip problem for nearly 8 years. how i wish i was an America so that i could go to your place. however i am from one of cities in southeast China. thank you so much for your sharing.
You have become my go-to while I work on my pain management. Thanks for all of your work!
OMG you are such a nerd- and because of that I can not stop watching you!!! Thank you for your knowledge and nerdism. It is the best!!
When i heard at around 07:20 hip flexor stretch i thought he was about to parrot random youtube trivia ...until I heard the word "activation"
Did this one day and finally I can squeeze my left glute! Thank you so informative.
I will definitely be watching more of your videos. So organized and well thought out, you are an excellent communicator!
this is the perfect video for me. thank you soooooo much man. respect 10000000% for you man you solve the biggest problem of my life. thanks man!! thank you soo much.
I always thought that power-lifting was the answer to all physical problems. But, no matter how many squats I did, it was still difficult to go up stairs or do those one leg bridges or one leg squats (note: I'm 74 but like to compete in discus and shotput). So, now I'm doing more one limb exercises and forcing all the various muscle groups to fire and work. There seems to be something inherently "bad?" about barbell exercises as compared to dumbbell work. I think barbells allow the weaker side, arm, leg to hide as the strong side, arm, leg takes over to finish the exercise. Dumbbells create a better mind-muscle connection and forces the weaker muscles to do their full share of work. Kind of like the one leg hip thrust.
Thank you this was sooo helpful! I wish I had seen this a year ago. So grateful for your free stuff. It is wonderful to get information like this. You are good at presenting !
Dude I can't find words to describe how thankful I am. THANK YOU!!!!! ❤️
Pelvic Floor Exercises! Butt Exercises with a thigh band above the knees on a Leg Press.
This was excellent. I'm working through quite a complicated set of issues and this fits into one aspect of it extremely well. Thank you. Love your explanation of the main causes and the inhibitions.
I've been doing some of the exercises you demonstrated but now understand this aspect much better and know for sure that this is one of my problems. I'm going to add on those ball routines for turning off hamstrings and the hip flexors. What an excellent idea. Thank you so much!
Thank you - excellent!! Looking forward to 3 Day Functional Training Split and your other similar video!
First of all thank you for this valuable video. Till now I did not realized or told I may have this kind of problem. I would like to ask and confirm what may be beneficial for my situation.
I always (almost) got higher tension on my left legs muscles (mainly hamstring) when walking (even sitting or lying or standing sometimes). I feel that I make weight bearing to my left leg even I try to balance my weight bearing I could not manage most of the time. This causes my left leg to have aches (around the knee cap and inner part of the shin). This cycle continues everyday although I am trying to rehab myself properly.
Other symptoms includes; when standing I could not control my left leg (it tends to go backwards more than other leg kind of instable), my right foot is inward position (overpronation i guess) so this also effects my right leg to become stiffer sometimes (since I got an ACL recon 9 months ago to my right knee), my right ankle hurts when running and my left knee hurts when running (tends to be in a flexed position when running).
Today I realized that my right glute muscles is much more firmer than left side. Also the strength of is seems to be higher than left side. When standing on one leg I could easily control my right leg (although it was surgically repaired) but could not control left leg well. I may also have leg discrepancy.
I am really confused regarding whether my problem stems from the over pronation of right foot or over pronation stems from muscle imbalance. What may be the exact cause? Where should I begin? And do you suggest me to use a custom insole for my right foot?
I will be more than happy (since i got this condition more than 1,5 years) if you could help me about this issue. It means a lot for me. I am ready to progress. But I really would like to concentrate to the right targets.
Many, many thanks!
Very fluent and informed. Too much anatomy language that i did not get at all. Gonna need to watch a few times to take all in.
He is so thorough, I can listen to the video without watching and still know exactly how to do the exercises! Would make a great podcaster!
I only feel one of my glutes even when sitting!
Sheima Amri sane here wtf!!!
*I squeezed my butt and found out it's uneven*
Wow thanks!!! Very effective exercises! Your video helped me very much with my imbalance caused by a foot injury.
Just saw this... you have a great way of explaining things. I've been told these so many times but yours will stick.
Wow this really worked!!! My left glute is on fire now! Great content.
I have a weaker glute but I believe it’s because my hips are off balance. Can you make a video on getting your hips back in alignment? My right hip is shifted down and forward, and therefore my right glute works much harder just by mechanics
Check about hip ante and retroversion. Those can simply be the shape of your hips.
Your hips might be off balance because of your weaker glute. :/
_might_
I felt the same way too. You really gotta strengthen up the glute.... It's coming from there
I thought that too, but it turned out that wasn't the problem. Now they're aligned, but one glute is still weaker (actually, my whole lefg side is weaker)
Great idea to use the ball to inhibit he TFL and hip flexors. Mine are always overactive.
Inhabitation of the Glutes - 7:16
I think I fell in love thank you!!!!
No physi gave any u-tube demonstration like you on sleeping glutes on one side. Good one. Thank you.
Thank you so much for this video. I work as a server and managed to really imbalance my body, this is exactly what I needed.
this is the best video on the internet
Awesome info man, i just though i'd watch it casually until i figured out i was suffering from that too. lol. And you even have a workout plan. Thanks a lot. Imma start using the 3 day functional training split immediately.
This is this first time I've heard of glutes being an internal rotator instead of external rotators, hence exercise prescriptions like clamshells
I have anterior pelvic and lateral pelvic tilt. Time to grind!
Whenever I try to fix this problem, instead of waking up my left glute muscle, all the other muscles in my leg get worked, to replace my glute ):
Sailor uhh same
not activating/isolating the glute medius enough. Try looking for glute medius specific exercises
Me too...I think stretching and activating before hand should help. Also going slow, controlled.
Same here lower back and hamstrings
@@emmarose195 try straight limb strengthening movements as similar to his exercise movements as you can
Thanks so much. Can you make a vid kn rebuilding muscle after muscle loss? Have a blessed year
Got this weird issue. when I do lunges I can feel it in my left glute but not my right one, the feel my leg moreso in the right leg and I think my form is off on that side and dont know how to fix it
Thanks man that really helped. I had the exercise routine already but the targeted rolling in the lateral-posterior upper glute ham area has helped.
This was really helpful, and has made me understand that bit more about my muscles and what exercises are extensions ☺️
Can't wait to try interset training tomorrow. Thanks stud. Great job.
Thanks a ton for your thoroughly detailed explanation. I think the solution to my lower back difficulties may be found in the methodology you describe. It's midnight just now, but I plan on confining my entire workout in the morning to trying to incorporate the techniques you've described here. Again, many many thanks.
Fantastic - this is the routine that I have found to fix my issues - cant thank you enough!
Thaaaaaaank you. IDK why I just found this now, but I have arthritis in my right side lumbar spine, so I get these issues a LOT. I mostly know how to handle it, but it's great to know these tricks too. Holy moly. My hammies have been killing me the past few days and no amount of rolling has helped. But I think doing this DURING the workout will def help. Cheers, friend!
Very very helpful!! The explanation of the functions of these muscles really makes this effective for me
A micro millimeter is a nanometer. One 1-billionth of a meter. 8:28
Thanks for an informative video
Thank you so much for sharing, currently having issues with one side of glute doing all the work when squatting heavy, hope this helps, once again thank you.
My right glut is weaker then the left one. This helps a lot. Thank you. 😊
Exactly what I was looking for. Thanks
Thanks so much! My left butt is super lazy and hamstrings are working way too hard. Can't wait to give these a try.
That’s crazy. How did my recommendations know I need this lol
I had a sore lower back , I got a massage around my glutes now no back pain, I think maybe I need to work on strengthening my glutes so thanks for the vid!
Thank u this really helped get me started on my own daily routine. I do not like having the right side bigger than the left
Thank you - pain in glute went away after just mimicking you to learn motions
Thanks a lot from Tunisia 🇹🇳
Me too ! My left glute is uncomfortable than the right! I love your podcast...thank you!😊
So grateful for this video right now.
That was great..anatomy & it's function explained..awesome job..💋
I also do my exercises in the tub and or shower
To also put less strain on that weaker glutes at the same time putting more Repa on the strnger side of the glutes to get an balancing FIRE
I think this is causing my lateral pelvic tilt thank you so much! I notice a difference. I'd also like to see a video on running posture
This can definitely be a factor involved in LPT
I am 70 I was very active. I had THR ANTERIOR IN 2012, second anterior 2015. Loved to dance I got back to Zumba and line dance. Then one day burning and ended with femoral nerve impingement. Had back MRI coming from femoral nerve. Getting sooooo frustrated have had several rounds of PT. They say for my age I am stronger than most. I pass with flying colors all asked exercises generally the advanced. Last set of PT. I was told my glute on one side was not firing. They released me because osteoarthritis has now mad an invasion in my body. Shoulder issues from falls. Seeing Rheumatologist next week. I had a non displaced tibial plateau fracture last April set me back a good year. My mom is 90 still teaching exercise three days a week, taught dance all her life but rattled with arthritis everywhere. I don’t do pain very well have started walking short distances, went back to gym to ride recumbent bike. I am afraid if all these things have me so off balance and off center I will give into the pain and quit.
Ur so good at explaining this
Very comprehensive video about prime movers, synergists and antagonists. Do you have a video about unilateral hamstring tightness please. .?
This happens to me A LOT. I'm a hema practitioner and soon instructer of military swords of the industrial period. I also practice italian rapier. This has left me with a really nice and juciy right glute, but a left glute thats barely good enough. I tried to offset this with drilling with both my right and left arm, trying to do lunges and recovering to gain that snappy contraction that I feel on my right cheek, but it has all failed.