The ONLY Exercise You Need for Stronger Glutes
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- เผยแพร่เมื่อ 1 ก.พ. 2023
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals the single BEST exercise for stronger gluteal muscles! This exercise is proven by researchers to be the most effective at activating these important muscles.
You'll learn how to do the exercise correctly for maximal gains in gluteal strength.
This video is based on the following research: pubmed.ncbi.nlm.nih.gov/19574...
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
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Starts at 4.04
me when i'm trying to reach the word count on my essay
Goat
4:04
🐐ed
Nope, you do need to know what happens in your body and how it functions in order to improve it
You don't realise how important strong glutes are until they lose their strength and your back and hips cause havoc. Wish I'd have done these beforehand, better late than never I suppose
So true!
Do you have something for retrolisthesis?
@@beverly9 Great question!
Thanks for great advice. As a woman over 60, how many times per week do you recommend? 2 or 3?
Ain’t that the truth!
You have no idea how grateful I am for you to the exact instructions for usual problems which many us elderly people suffer from but ignore. I am a 74 yr old lady in india. Please keep helping us. It's a no fuss program
Back in the 90’s, I had petitioned my university gym to let me teach a Glute class. They denied me saying it was too vain. 🤦🏻♀️ I always knew the importance of strong glutes.
Great video, very informative. Thank you!!!
Haters! 😂
Selfish. Greed.
That message 1) failed to reach me and 2) when i was shown after getting osteo in my hips i was shown wrong by pt so i just thought it was for the outer hip and leg
M
0:00 Intro and disclaimer
4:02 Setup
5:08 Exercise
WOW!!! This is the FIRST TIME ive ever heard that your glutes protect back, hips, knees, I didnt know that! Interesting... Thankyou 😊
Do you have nice glutes by now Kristen?
@@davidaltamirano6828and here come the creeps🤡
Yes, I took forever to realise that my knock_knees, strained hips and lower spinal scoliosis may all have stemmed from a similar cause? And for years, I ran and joined up high areas and performed unwise unguided and unsafemoves which likely exacerbated and connected the issues. Rolling my eyes nowadays though.
Not many people realize how important it is to do any exercise at all. It heals your body it shouldn’t be looked at as a punishment. Strong glutes help fight low back pain.
AND I WAS SOO SURPRISED THAT HE MENTIONED BACK PAIN TOO. IM THANKFUL I STUMBLED ACROSS HIS VID AND U CONFIRMING THE IMPORTANCE OF STRONG GLUTES. THK U
Preach 👍🏼
I love this teacher. He does not show scary, sick, depressing images on the video to scare us. I feel joy, happiness, hope, good energy when i watch his videos. High vibrations,, good energy are necessary for a happy, healthy life. Only kind, good persons who think right, who obey the law of forgiveness, of right thinking, love, peace, joy that can emanate joy to others.
I do not watch videos that transmit pride, stress, worries, fear to me , no matter how well the speaker speaks.
Thank you Will for explaining clearly the use of different muscles, different parts of the body so we can understand the benefits of each exercise.
I’m surprised other people haven’t commented on your post. This is great advice, actually. I wish more of us would do the same! Thank you, stay well and feel the joys of life. 😊❤️
lol
Thank you, Will! I am 75 and am benefitting from the exercises you show and explain so clearly. I am grateful.
@@TNT-km2eg well thanks very much! At least I might be in better shape when I drop dead…
I’m 68 and doing the same. You are encouraging. 😊 Thank you .
❤
We are old enough to ignore people with pea sized brains. 😅
@@sher64ct45e
I can't say how happy I am to see ONE single exercise that can build my glutes. I feel overwhelmed with all these glute videos. Really hope I can see real results with this one.
The one exercise is squats... Nothing compares..
@@Rileyed low bar squats are a major worker of the posterior chain.
Again, we are talking as if one exercise does it all. If you want one exercise, low bar squats are the way to go.
@@Rileyed again, the premise was ONE exercise. Of course we should do squats and deadlifts. Reread the original post in this thread. They were happy that there was ONE exercise. We both know that the exercise in the video will not really strengthen your glutes...
So, if you could only choose ONE exercise, then you would choose a low bar squat.
If programming didn't scare you and you were a novice, you'd pick something like starting strength...
He based the video on research that showed that this was the best gluteal exercise. If you chose to do more it’s up to you
Honestly, the two seems perfect 😅@AlgoristHQ
I am not even 40 and I feel the burn. I have been dealing with glute/lower back pain, and can’t wait to see the healing that will come!
Look up the old Bun of Steel 2 (the one w the male instructor) it’s hands down the best & most effective glute exercises that will literally transform ur entire backside, trust.
I worked out at a fitness center for 25 yesrs..the best glut exercise I've ever done is to lie on your stomach on a bench with your legs hanging over the end from your knees... bending your feet and calves down toward the floor as far and as comfortably as possible..take a deep breath ..raise your legs up until your glutes are tight...DON'T raise your head or arch your back...hold for as long as you can...slowly lower your legs slowly while breathing out through your mouth..do 10 reps then rest ..this sculpts and tightens your glutes..improves your posture and strengthens your legs....and it works..
Having a 50% slipped L5 spondylo, I think that exercise would kill me. I felt my spine hyperextend just reading it. Did you ever prescribe said exercise for a spondylo?
That hits a different area of your glutes than this one and doesn’t provide the hip stability and rehabilitation that this does
A reverse hyper Extention machine created by Louis Simmons
I am 50 years old and I am so happy to see a no knee glute exercise! I will definitely start this today!
Sorry, could t help noticing you do not look like 50
@@maxineb9122 thank you
I'm in my 40s. Your content is awesome for those of us who have not yet hit 50 and are rebuilding strength while recovering from injury. Thank you
I heard 40’s and 50’s are mostly the same until one hits 60’s… in terms of everything starts going downhill
@@recuerdos2457 I am 54, hitting lifetime PRs. I'm sorry doing glut medius and promoting it as the "best" exercise is dumb af.
You'd need to get an expert to give you a specific plan, based on your level and injury type. But I would say start with the basics, like in this video. Do them well, and once you can comfortable do sets in the 10-15 rep range, go to the next progression, for example, in this exercise you'd add an ankle weight. Get a physio or exercise therapist to identify your weak links, then work on them. You might not even be aware of them. I am quite fit, but realised I had weak rhomboids, which was limiting my pull ups and causing middle back ache - so I started working on them. Ditto for my hip flexors. If your injuries allow, I'd also recommend loads of walking.
Thanks 😊
@@LarsRyeJeppesen I'm 57, and a lifetime lifter. This guy is an absolute clown. But it is a pretty good comedy channel.
My PT prescribed this same exercise for me because Standing Hip Abduction wasn't hard enough to do me good. It's nice to get this exercise explained a little differently. I also like knowing how to make it harder now that I've gotten stronger. My goal is to dance again.
Bless
Yes, progressive training you need. You can put on an Ankle weight, not too heavy. Make sure you don't arch yr lower back by doing a small pelvic tilt and hold it. Angage yr whole glute muscles at all times when doing the whole repetitions. Make sure you stretch those muscles after each sessions. Keep it up :)
@@faith5401 Other than sitting with my ankle on my opposite knee (4 stretch), how do you recommend I stretch "those muscles?"
@@vickigsolomon1241
A deep Hindu squat would stretch the glutes.
Will you’re unbelievable my week glutes were causing me pain around the hip area for weeks.Thinking it was work related they sent me for physio which I’m doing for 4 mths now.That hasn’t done nothing but 2 weeks of this exercise the pains virtually lifted thank you my friend.
Thank you. I so want to get stronger& rid of my sciatic back, leg, & foot prickling. I know. I have weak muscles & core, but am an active 74 year old pickleball playing, trying to tough it out. Here’s to starting to work to get stronger. 👍
Years ago, I broke my left femur, dislocated the hip, and dislocated the left patella while in the military. My point, I've had several physical therapist and chiropractors down through the years and none of them introduced this particular technique. Now that I'm older, this is what I've needed. I just did one round of ten reps on each leg and oh my goodness...I feel how this will get me on my way to having strengthened glutes as well as lower back! Like you stated, that forward lean "does" make a difference. Thank you so much Will for sharing this. BTW, I'm a new subscriber to your channel. Looking forward to more.
I just followed along and got some real relief in my right hip.
I've done this type of leg lift, but bringing the leg back, and not just up and down, was the game changer.
I really felt it!!
Interested
This is HUGE. I am in so much pain with my lower back and came to learn it’s due to OTHER muscles being weak. My glutes are a big factor and this exercise is helping me. Thank you
Also, look into doing dead hangs. You need a bar (like for pull ups), which you can install in a door frame. If your hands are weak just work on handing for 5 sec, then 10 sec, etc, in a few weeks you'll be able to do a minute perhaps. There are videos on the benefits of how it uncompresses your spine, and does other things. Cheers!
Thank, thank you.
I know that I’m executing the exercise properly because I feel it specifically in the gluteus medius.
FINALLY ~ Thanks !
What are dead hangs?@@theastronomer5800
Finally, a glute exercise that really targets the glutes!!! I’m 62 and suffer from lower back issues. This exercise does not irritate my lower back but definitely creates a focused glute muscle burn. Thank you!
He knows exactly what he's saying, my glutes are on fire! And did wonders for my lower back. Thanks.
I've been doing that exercise for the past month, with five pounds of ankle weights. I also do donkey kicks with the ankle weights. I've noticed my butt is a lot tighter and is developing a nice curve.
This is the exercise my physical therapist trained me on. If I am doing it correctly (positioned exactly as you described) it is extremely difficult with my age and level of glute weakness. I’m recovering from total knee replacement. Thank you for sharing.
Just so you know, you're not alone in how difficult this is! As a 30-year old sport hobbyist, I struggle to do these too. The side glutes are often undeveloped for most people!
I'm 65 work with trainer. Did my first bikini competition last year...my muscles are phenomenal thanks to my Lord and savior for sending this AMAZING trainer in my life!! I still attend gym and train as though I'm getting ready for another competition competition. Thank you.
Very useful!! I'm working my way back from the pandemic. I was still doing hot yoga in 2019. No more. I thought to start hiking/running again and started with an hour's run locally last week. We've got a large lake 10 miles from here that has 50+ miles of trails. The running has put me back in touch with my hips, legs and back. I bought your book Thriving After Fifty from Amazon. Keep up the good work. I'm in my eighties.
Chris.
I do reps of 25 in 4 sets. 100 a day. Excellent!
My PT has had me doing these for years because my hip joints are hyper mobile and cause a lot of pain. This exercise, when done properly, is the best thing I’ve ever done for my hip! I can even do it while I’m lying on my bed! When I upgraded I got ankle weights but I have a band at home
Did u see a change in the glutes. Did they look better?
Hyper mobile hips seems like a good thing. No?
@@tjdinflno
@@tjdinflNot at all, joint hypermobility is a condition where the joints are loose, which makes it easy to dislocate or sprain them.
Thank you so much for this exercise! Good to know you don’t have to do squats or get on your knees to work out your glutes since I do have bad knees! 👍🏻😊💙
78 years young! Play golf and generally fit and toned. BUT this really has helped my golf for distance and accuracy. Thank You. It's all in the legs for power and accuracy.
I used to do this exercise after I had my second son and I stopped doing it thinking it wasn't very effective. Thankyou for this video and I will start doing this again.
Am having issues with glutes and have been doing this exercise. But I could learn to do it accurately from your detailings.
Subtle changes make things effective. Will do this for 6 weeks and hope I get my glutes stronger.
Thank for the informative video
You're welcome!
Hold it slightly behind. No pun intended. I learned this in physical therapy when I had a meniscus tear. Use ankle weights to make it more challenging. Great exercise. You really feel the muscles working
Great exercise.I have 2 sliped disks in my lower back from early years of powerlifting and bodybuilding and I can clearly see how this removes all pressure from the disks while strengthening the glute muscles !
I am 69 and suffering from severe back pain though I do different exercises daily. From today I am focussing primarily on this exercise. Hope to get better. Thanks a lot.
you need swimming
Have you felt any difference? Hope you are better
I just watched videos with persons walking backward and who got relief from back pain. One was a doctor - Dr Berg. He has you yube videos on this.
Wow ! Tried this exercise, have to say I was a bit skeptical.. but I really felt the burn in my gluts.. way more than with bridges or resisted hip extension.. thank you!
I agree! Using his technique definitely changes the effects of this exercise. Definitely feel the glute burn
Thank you very much for this advice. It came at the perfect moment when knee pain was making it difficult for me to do squats. I will get into this right away!
I’m new to your channel. I walk 2.5 miles a day on my lunch hour, but recently noticed a pain in my left knee. I’m 63 years old and want to continue my exercise. I will get it looked at by my physician. Just wanted to say I find your channel helpful. Thank you. 🙏🏽
Walking split squats banished my chronic lower back problem and forms super glutes.
I’m not in my 50’s yet! And i have no injuries… But this video popped up on my feed and I’m so glad it did! Gonna defo give this exercise a go!
Wow! I just did this & thanks to your excellent tuition i found it easy & effective, & doesn't compromise ones lower back(i.e. squats) Thanks ❤
Wow !
Nothing to do with it, but let me tell you...
Love the way you talk and your accent!
3 sets 8-15 reps 6wks. If easy, use a yellow band loop, placed on ankles -lay on side, on flat surface, place hand in front of chest on surface for support, straight legs pencil shape, tip hips forward, raise one leg, heel pointed, leg up and back behind alittle, lower leg, return to start. Feel gluteus work at mostly top of tush and lower tush, as well. Do slowly w/good form & posture. 3 sets, 8-15 reps, do each set ‘til muscle tires. 5 min. 2-3x week. Strengthen glutes to support knees, back.
I don't even have to do this exercite and I am 100% true that it works. Back when I was a teen skinny was the trend I did them often in the atempt to lose weight make my glutes smaller. I was skinny with a big butt. I should start doing them again😂😂
Being skinny with a big 🍑 is my goal 😊 You sure should start doing them again 😅
I sure am glad I found this. At 66 I was in pretty good shape but I had to have colon surgery and a few months of chemo. I haven't done much for months and went bowling for a few hours. My brother wanted to go again the next day but I told him I better wait a few days. When we went again I pulled my butt after one ball! Couldn't walk for two days. Never had anything like that before.
I had the same operation. The main problem now is that the intestines now lie differently and the stomach bulges. I wonder if it's probably impossible to fix it completely? Do you have the same?
Thank you. This is the best glute workout I've ever done! 💕
That's great to hear!
Thanks will do what you demonstrated very clear.
Amazing! Started with right leg which wasn't very impressive. When switching to left leg I could visually feel the muscle(s) from my heel up to the left glute muscle. Realizing right must have been incorrect returned and OMG what a feeling!! Thank you for this one exercise that will help this 71 yr old women stand straight and tall again!!!! I will check back with you on my progress; bi-monthly? monthly? two months from now?
Exercise cures for sure. Find out the right movements from a pro ,so you don’t make an injury worse and work through to get stronger. Let us know how it’s going and keep at it..I’m working on knee meniscus and arthritis issue with bakers cyst with 🚴🏽
Update: two months of hard hill cycling and gym exercises and it’s no worse. Feels more stable in the knee, less pain..less fluid buildup with just the annoying click and catch in my affected knee. Hope you all have good results as well!🙏👍🏽✊🏽
At 60, in 2017, I had a bilateral hip replacement; this was part of my daily routine. And has been since 100% most important.
I've had the same done at a lot younger and probably need this one. My current glute work isn't very challenging anymore
Thank you for this exercise ❤️
Could you also mention the exercises are a "waste of time", ie those exercise that don't work on the glutes but we think they do.
Many of us might benefit from knowing which exercises we can permanently discard.
Thanks again for your wonderful guidance💖🌷
Isn’t it all exercise is good, just some might be more efficient 🤔
It's usually about the form, not the excercise itself. You can do almost any excercise with a bad form so it might even cause the opposite effect (a chief example here is many abdominal excercises that when done incorrectly work rather on hip flexors than abs muscles...).
Form, control, and awareness of movement are most important.
Yes, please. Tell us what we can stop doing so we’ll have more time and energy to do the most efficient exercises
I had polio during childhood and used to this and many other exercises daily to save muscle wasting. I am 50 now and still walking and mobile and trying to improve daily. Thanks for these videos which reminded me to keep doing these exercises.
Great exercise! Just after a few days of practice my hip and back pain is so much better. I was also having problems sitting any length of time, but that has also greatly improved. I have been quite surprised to see the results this fast and will definitely check out your other videos as well.
Hey how are you doing now & are you continuing with the exercise?
@@clublulu399 I am doing good and continuing with this exercise, but I have also added some other glute and hip exercises to my daily routine. Great improvement, all in all.
I love these exercises. I used to teach Barre and this is one of my fave exercises to teach! Clients loved it, burns so good.
Thank you for the video. Hopefully it will do some good here. One thing I would like to mention is when you’re show an exercise remember, it’s in 2 dimension. So if you would please, would you add one more video position front, back and then a long position view. either standing over the body facing camera down at your body so that one can see where the foot is in the movement. Or a shot from your feet to follow the entire movement. Thank you
You are the most comprehensive physical therapist on you tube thank you for all your informative videos
So simple, yet so effective. I cannot activate my glutes, this has been a game changer.
Excellent! I have been looking for this exercise for a long time! It meets all my requirements, I wanted just 1 exercise, without wasting my time for more, for not more than 5 min, 3 to 4 times a week and in a lying down position. I have tried other exercises and I have started to get thicker, stouter legs alongside with glutes, and I don't want that. So, this one is perfect, thank you so much! 👌🙏
May I ask WHAT exercises are u doin tht gave u thicker legs? Id like to see tht happen to mines!!!!!! 🤷👍 Inquiring minds need to know..😉
@@nygal6288 mainly squats. With dumbbells.
So needed to stumble across this video today - I do have a lazy pair of glutes and am suffering lower back pain because of them - so now I'm going in with a vengeance - look out glutes! Wow and this definitely works - I tried it straight away and it's very targeting of those glute muscles - Thanks for that ! xxx
Thank you . Very helpful and effective indeed .
This excercise has helped me. My physio therapist had recommended to use weight band also. Very effective for alignment of my knee.
After of Osteo arthritis in the knees, diagnosis, amongst other nasties in the knees, I started PT with a sports Physio. This is one of the first exercises he had me do. He has me doing a lot of glute exercises. Strong glutes take up the slack and support the knees. A nice upside. Is that in six weeks my bum looks amazing according to my husband.😆
do you remember all the glute exercises you had to do ? If so can you let me know the Name of them ,
so I can use them too. Thank you
@@debbiec6216 i’d have to go back in my notes, but when I do while I’m brushing my teeth, every night is standing on one leg, raising the other leg with the foot slightly out but relaxed tighten the glue muscle so you can feel that’s the muscle you’re working on, and do small raises up and down not letting your foot touch the ground. do on one side until you feel fatigued then switch legs. It’s most critical to feel the gluteus maximus, the muscle you’re working on. People get sloppy and get no results and wonder why.
@@mamalovesthebeach437 Thank you !
Very simple and effective
Thanks
This exercise is one I haven't seen. I tried it and I can tell it's more efficient than many others I've tried and discarded.
Thank you Will Harlow. Happy trails.
Excellent production.
That gets the job done very nicely.
Thank you.
The exercise starts @3:55
Thank you
I went and bought me 3 loop bands to get started on strengthening my lower back and tightening my glutes. I came to YT to find a tutorial exercise video to help me do that. I’m glad to have come across yours. My glutes are almost nonexistent and I really need help. Thank you young man. 👍🏾
I took a break from the computer to try this. Indeed, it was hard at first to get chest-slightly-forward, leg-lift-slightly-to-the-rear coordinated properly. But when I got it right, I immediately felt it work my (almost nonexistent) Glutes, as described here. I'm not sure I positioned my feet correctly, but that will hopefully come as I get more used to the exercise. I couldn't raise either leg as high as is shown here, but then I've not done this sort of exercise since Nov 2008.
I am always trying to get my gluts to activate - thank you for this! It's going straight into my routine!
Thank you! Very helpful
I don't give a flying flip what my butt looks like. In fact, the flatter it is, the better for me, so men will leave me alone. I detest males that overly fixate on female body parts, which is pretty much almost all of you, very sadly. That said, I also know how critical gluteal strength is for the sports I love like snowboarding, rollerblading, and even scuba diving. As a former gymnast, after core strength, gluteal strength was probably one of the single most important muscles for maintaining balance on the beam (and a surfboard).
This exercise is one we all learned, ad nauseum, in the 80s in aerobics class. Anyone who ever went to an aerobics class definitely learned how to execute this exercise and the accompanying familiar lactic acid burn in the upper gluteal cheek.
This will be helpful to people who have never heard of Jan Fonda (she was in her 40s, I think, when I was 14). Queen of aerobics in the early 80s.
So informative and easy to follow. No jumping about and fancy positions, which I struggle with having dodgy knees. Thank you 🙏🏼
Thanksfor your information
I’ll be 78 in a week, and I’ve had a problem with my glutes. Also qualify for knee implants and ankle replacements and I’ve had fusion of my left sub-taylor joint. Walking down stairs is painful for my knees. I think this exercise will fit in perfectly with my gym strengthening routine. Another TH-cam physical therapist also showed me how important glutes are to support my back and reduce knee pain. Thanks.
I love all the details you give us in your videos.. so very helpful. Form is everything and you are a stickler about this aspect . Thank you so much!
Just love your videos! So well explained. Thank you so much
Very useful. Now included in my daily exercises. Thanks!
Thank you for this! Really simple exercise, no equipment and beneficial since you target all three muscles.
What an awesome explanation! Very much appreciated! Will definitely start doing this exercise. Thanks!:)
Thank you once again for such an informative demonstration.
Super useful, Doc
I love the way you give us a good understanding of how the muscle groups affect other parts of the body. Thanks!
This is very useful and I intend to do it daily. Thank you.
Thanks for sharing this. The “only” exercise needed makes me happy. I used to do this and would move my leg back into a stronger stretch and it felt so good but didn’t know it was the right move, just thought I was making something up for myself. Very much needed after lifelong sedentary desk jobs.
For the first time I felt what I should be feeling doing an exercise. I will be working out to your videos and deleting the other glute videos. Thank you
Thanks! I like this, keeping things simple and effective. I have seen others, those glute exercises are so discouraging.
Starts @ 3:54
But don’t miss the intro talking about the study showing this is the most effective glute exercise, as that was very interesting!
I love it! Thank you😊
Thankyou. My glute was spasming and now it's better!
Im really pleased I found your video! I usually love heavily weighted squats/lunges, but my knees hurt and I've not been able to do it, which really sucks. I have ankle weights too so I'll give this a go😊
Your leg is off the screen. We can't see your heel.
I tried doing this exercise following your instructions, including the slight forward tilt and taking my leg slightly backward. After a couple of hour I have shooting pain laterally on my left side from the greater trochanter down for about 10 inches. Please advice.
@@Sheilamohan I would stop.
Thank you, Will! I"ve been doing this excercise wrong and appreciate your clear instructions and demo!!
I am 67 now as of last month. I have been recovering for the past year or so from a heart attack. Long story short I'm grateful to still be here. It has been a long road, and I've been so weak. I've started doing these and arm and leg exercises. I already feel so much better. Will keep working on it!!!! 😎🦾
Doing these properly mix all of different Thank you!
I needed this, thank you ❤🙏
Awesome video thank you.I have MS and my physio recommended this same exercise as well as resistance training.
My physical therapist listerally just showed me this!
You are so good. You explain everything so clearly. Thank you Will.
I have done this for years without knowing exactly how to do it or why. Thank you!
No problem!
Thank you so much! All the explaining of exactly how and how not to do this exercise is very helpful and appreciated! So glad I found your channel. I'll be tuning in for more, and will share this one with family and friends! 😊