I attribute most of my glute development to habitually sprinting up stairs, skipping every other step, and taking stairs over elevators/escalators whenever possible. This gets even more ROM than sprinting on flat ground, for both the stretched and shortened position.
Lol, I scale up escalators the same way you go up regular flights when stairs aren't readily available... they're quite fun, as they're normally much higher up, and require quite a leap to skip a step at a time... and I've always had issues feeling couped up inside elevators, so... Running around the mall was always fun. 😅
This is so interesting because I swear some people are built different. I couldn’t even do this in middle school, and I was a gymnast. Maybe oart of it has to do with fear (you have to be confident you’re not going to miss a step) and also the energy expenditure you’re willing to use going up stairs. I have NO desire to go up stairs more quickly than a walking pace I guess, and I NEVER have, lol. Idk But yeah, I’m now in college and I’ve still never done that b/c it seems like a hadsle but I have friends (girls and guys) who just LIKE to do that randomly all the time. Huh
i love stairs. in culver city their are 280 stairs in a hike and when i was healthy, i would hike up like that two or three times. the steps are huge so it feels like taking two-at-a-time, as well. or is that, ass well. haha
I can confirm this 100%. After developing knee problems i became aware of how i was doing things like walk or climb stairs and arrived at walking more more on the front foot as easier on my knees. My ass hurt BAD for the first couple weeks doing it.
You just won my subscription! I am a 62 year young woman and am a former sprinter before I had a family and too many careers to juggle. Am an empty nester now and have time to give / invest back to myself and my well-being. Getting back into sprinting 20 seconds at a time…When you break down the bio- mechanics of the action of sprinting it so fires me up!!!! Thank you for your calming voice that I can follow along and take notes. I appreciate you!!!!
No joke, I just started walking for 20 minutes at the end of my workouts because when I was going hard on the strength side of training I did zero cardio, and a set of more than 6 would gas me. Anyway, when I walk I focus on keeping a good.posture and I totally feel it in my calves, hamstrings and glutes. It's basically a 20 minute set non stop lol Now that I think of it, I was reading a book by Charles Atlas and he was saying that the number one leg exercise before anything else was a to do an active walk. I thought he was nuts, but he might have been on to something after all
Yess right, in 2 and half years off fitness I never felt my glutes as much as when I walk, also my pelvic Floor and hips feel so much better then ever before since I started walking, at least after pregnancy and that’s now 6 years ago this is so amazing and so simple, but I do walk outside, and most of the time in the woods, and I also use my bysicle every day instead of the car, maby that is also helpfull, but now I can’t go a day without walking for at least 30 minutes straight depending on the time I have and also reaching my calorie goals, so no more to say, walking is amazing!!!
I accidentally started running faster by squeezing my butt each step and increased my pace by 5 mins per mile lol. My pelvis opened up, and my stride increased to that famous heel kickback. In summary. I fixed my running form by squeezing my butt muscle while running.
I cannot thank you enough for this easy technique to tone glutes! Practicing it has completely eliminated hip pain that I have been experiencing for over 5 years. What a great voice and delivery. I love the way you show the body parts and movements as you speak.
This is absolutely how our shoeless ancestors would have had to walk over the uneven surfaces in their world. It totally makes sense that we were designed to walk more evenly on the forefoot with lighter heel strikes. I find that I have greater strength and control when I walk this way. And the glute flexibility and strengthening exercises are helping. It's also literally impossible to do this in conventional shoes because they shift you too far forward when you're on your forefoot and disable toe splay. I walk barefoot or in minimalist shoes and I really feel it thoroughout my body.
It doesn't make sense that our ancestors would have walked on forefeet because it doesn't allow for efficient (caloric) gait. Using the heel as a rocker for momentum allows the body to use its elasticity to preserve calories (the only currency our ancestors cared about)
@@Human-Mechanic I should have said more forward. Of course the heel is engaged. But heelstrike is much lower when barefoot or in barefoot shoes. Walking the way we do in conventional sneakers barefoot would have destroyed our feet and knee and hip joints.
You can find many people who have never worn shoes and traveled thousand of kilometers in thier lives, especially the sadhus yogi etc. They seldom face any knee problems.
This explains why my glutes start feeling it when I walk quickly for a long distance. I do walk full footed, but just never thought about it until I saw your videos.
I just found your channel, and this is the best, accurate biomechanics content on walking I have ever seen. I’m a cyclist and backpacker, having LB and hip pain, with hiking, and have had foot pain with hiking. I have only watched 3 of your videos, but you have nailed my biomechanical errors on the head. Now I can see why I’m struggling. Thank You 🙏🏻
Thank you so very much for your video! I have been suffering lower back and hip pain for 10 years and nothing has helped relieve the pain at the source like your exercises. I wish I had found your channel sooner!!!🙏
Mark you got me my life back after 3 years of struggle with injuries my broken femur 🦴 turning into spine damage walking on my heels with no glutes like I was told by professionals.. I can’t thank you enough my friend, this has developed into me starting a brand in Australia called barefooters
Without realizing I’ve been walking more and ironically walking exactly the way you describe. I thought it was just in my mind but i definitely noticed an improvement in my glutes and lower body core. Walking with a forefoot strike is definitely a game changer.
I used to walk like this as a kid because I was always barefoot. Eventually society convinced me that heel walking was "correct" and now I'm working on unlearning this bad habit. Great vid!
Really cool content! I used to walk naturally like that when I was a little kid and people made fun of me all the time, telling I didn't know how to walk properly. I "corrected" the way I walked and have been suffering from knee and mild lower back pain for years now. Guess I'll revert back to this 😁 Thank you very much!
I am glad I crossed your video because I am part of a step challenge and I have been walking daily now for 13 days and I naturely walk on my toes and fore foot so I was finding myself doing exactly what your video taught when I do my steps and yes I am starting to see a difference in my glutes. I also tend to spread my toes while walking as well don't know why I started doing it but it's becoming part of my routine when I walk it feels good when I do that. But I am rambling, thank yo for your upload you have gained a follower and student.
This is true. Both my parents hv flat butts but I don’t. In my college and post college days in NYC, I’d never take the bus or subway but loved walking everywhere.
Thank you so much, really feel tight around my hips and this is a life saver. Because of you I take walking more seriously and deliberate, no more shortcuts with the bus 😂
Thank you for such a comprehensive insight into developing and maintaining healthy glutes. And foremost, for such an easy and practical way to exercise the glutes. I am so busy that I rarely have time for the gym or to do exercises. But I walk and I can incorporate your insightful technique, which is really a Godsend for me. After two days I already feel my glutes stronger and my knee pain going away. In fact now I can almost bend my knee fully. This is a miracle for me after 3 years of pain and thinking I would not be able to play with my son. Thank you so much. God Bless.
I’m trying to make the connection with the posterior chain and glutes while walking. I am going to give this a try! I realized I’m not connected because my gait is very hip flexor dominant and I have hip impingement and some weakness due to labral deterioration, so I am on a mission to improve glute strength and function. Thanks.
@@annemc8930 Every little bit you do throughout each day goes a long way. See it as a fun challenge, a game, and you will notice gradual improvement. What helps me the most is using barefoot shoes because it activates my whole body from toes to head. I feel alive with every step.
@@jegdcervantes I love barefoot shoes and just barefoot too when the weather is warm. Definitely does make it easier to feel the ground and the glute connection. Working on this! Thanks
This was so well explained! Have watched multiple videos on activating the glutes while walking but could never understand how to do it till now, another new subscriber here!
I've actually been doing this by wearing minimalist shoes and landing on my forefoot and midfoot when walking and hiking. Makes me feel good that I seem to be doing something right. Great video and info!
Solid. Mind muscle comnnection can even be practiced just walking around the house. Flexibility of toes and forefoot was a gamechanger for me. See Kadour Ziani 's 7 postures assisting in strength and alignment.
Between you and yoga I got it🤞🏾 its .ore of being 40 and capable like it should be...that my body moves and feels better than when I played sports and was active in my youth and young adult life 😂 thank you for your vids/training because it's a grown and healthy lifestyle for sure💪🏾✊🏾🙌🏾
Glad to see that I always do this things naturally and correctly. Love walking (and hiking)😊 However when I try to first time use a heel, it was very very complicate. I know it’s bad for my body I still feel it but I don’t think it’s wrong if I wear them time to time.
First. time to your channel as I am trying to grow and strengthen my legs period ! You are easy to look at and so very knowledgeable & intelligent 😍 You just got you a new subscriber 😏💐😁! Hope you have a very Blessed Day in JESUS NAME Amen🌹😇
Hello sir. I’m recovering from bulging disc in low back. I’m doing McKenzie exercise now. In a month I’ll start strengthening my glutes with your exercises. Thank you 🙏
I really wish physical education in the US had all this sort of information when I was growing up! Teachers didn't care if you were in pain, didn't teach good form, didn't know about anatomy. It's just do it and shut up.
In regards to this video, and in accordance with back squats. Do “low bar back squats”, not “high bar back squats”. Better for you posterior musculature (and glutes). P.S . high bar back squats = barbell is seated on your upper-trapezius Low bar back squats = barbell seated on med-trapezius
Thank you for this. I like to pace when I listen to music and this has made my legs by far the strongest part of my body, and I've been wanting to catch the rest of my body up. Now I can do it with a very familiar exercise!
Great information for your colleagues speaking mechanical science and physiology. Your obviously very knowledgeable. I’m excited to learn more about what you know, keep the language simple and capture information and videos early
You are amazing....love your videos, your explanations and continue to learn. -This may sound funny, but without knowing about the aspects of the glutei and how forefoot walking can help activate & build them, I had been practicing (when it was warm enough to walk outside), the forefront strike in a causal way. As I was doing this, I could finally “feel” my glutes fire, (one more than the other but still, my left glutei is a work in programs in this way). Anyway, I DID notice that when we have the correct form for walking, the glutes will follow. I hope this makes sense! Ps I was the one who wrote in about the broken toe. I’m doing well that way, but can’t wait until spring (-32 here on many days in Alberta). :)
Love these exercises! I would just caution women to be careful with the belly down exercise on a block - can cause damage to ovaries (yoga tip here). But you can pretty much do this exercise flat on the ground with the same movements. Subscribed, thanks bro!
This is so interesting and makes perfect sense! Thanks so much for this amazing little video. Now I can finally correct where I’ve always been going wrong!
So, to clarify, engage the glute above the leg that is pushing off, yes? Thank you so much for all your content, you go with me so often when I'm walking😄.
Yes, you can try exaggerating it (briefly) to feel how the contraction of the glute, "finishes" the stride. Just keep the overall leg in a stiff, slightly bent position (like pushing of from a skateboard) and contract the glutes
@@GrownandHealthy I've been utilizing the techniques(no heel to toe any more), including backwards walking and can feel a positive difference from waist to ankles. Thank you so much for your videos.
I've been trying forefoot walking for the past few days. It feels funny. Don't know if I'm doing it 100% right. I also feel like I can't walk as fast as when the heel touches first. Not as smooth. Do I just keep with it and it'll smooth out? Also, for running and sprinting, is that the way to go about it? As far as this video is concerned, I found it quite challenging to understand. A friend of mine told me to do static holds and back bridges although not with the full push up. With my upper back remaining on the ground while I press up with my legs until I get the full stretch and flexion of the hamstrings and glutes and hold that position and i really feel that. The static holds, I hold myself by grabbing onto some surface like in the kitchen off of the counter and I just squat down and hold the position. Now this is interesting it's just a bit challenging to understand.
I just saw your video for the first time, and I'm in awe, the comments are so inspiring. Keep sharing your knowledge. I'm certainly going to try this.🙏🏾
this is amazing, thank you! trying to work out a biomechanical problem causing pain, and this was super helpful for trying to understand what is going on
Two months with my left leg elevated above my heart after an unstable fracture to my fibula and then an operation to fixate the ankle- I noticed that my left glutes were not engaging like my right glutes when walking. After 3 weeks of glute bridge everyday my left glute has finally started to engage. Alas my physio advised for me to ease off on walking as my ankle still needs work!
@@GrownandHealthy So after about a mile I started to figure it out. Concentrating on squeezing the glute that your pushing away with helps. I could feel that difference you talked about in my pelvis (lower abs). Also it helped me to think of pushing the ground away and behind me. Lastly, I am a woman but this definitely felt more of a "masculine" walk to me if that makes sense. Felt like I could take off into a sprint at any second.
@@youaskedtarot To keep away from that "masculine" practice elevating(extension) the rear (foot) toes, as you step forward. When the timing of the elevation is correct, it will smooth out.
Thank you sharing. This is the best knowledge I've ever gained since my attempt to develop my glute muscles. Also, can you share any exercise tips on how to tones legs with an arthritic knee discomfort without weights.
Good information. I'm restarting my running after an injury that saw me out for a year or so. The sedentary lifestyle is a killer for the glutes. Now after plenty of rehab of the hamstrings and glutes I am getting back to sprinting. How do you rate the weighted hip thrusts for the development? I realise the difference between the static and dynamic exercises and that you need both.
I want to ask one thing, we have to squeeze the glute of the same leg we put forward isn't it? So left left forward means sqeeze left glute? Or is it opposite leg forward, opposite glute squeeze? Also, i'm so glad i found your channel, i started developing very bad heel, knee, hip and back pain each time i walked, and i walked a lot, and never did i realize it was due to heel striking. I am trying my best to walk on my forefoot and all that pain has gone away, and now i can walk for hours without any pain. Thank you trememdously.
Im atleth and you help me big time. I always believe in walking(atleast 3 Miles day)help Prevent injure,strenght Full body and give amazing conditioning.Im MMA fighter.
I’m a dancer (Very flexible and fit). Been injured for a while now and all I can do is walk and legit my legs and glutes have never been bigger and stronger!
I watched a different video which stated that you should squeeze the glute on the leg that lands forward...am I right in that you suggest squeezing the glute on the leg that is not extended forward? Cheers great video 👍
The Glutes bring your legs behind your pelvis..practice developing the end range (leg behind the pelvis) that is the missing piece (for most) to developing their glutes. But yes, if you think of a walking lunge or a sprinting stride, you want to pull from the front leg and transition to press after you pass your pelvis.
@@GrownandHealthy Hey - I've been doing this for a few days now and I've noticed my calves feel more sore than usual - is this to be expected since I'm walking 'properly' now and it will take some time for them to become accustomed to this new walking pattern? Cheers 👍
@@AM2K2 You will always feel sore in a new pattern.. make sure you are taking the transition slowly, just like transitioning to barefoot shoes. Also, how does it feel? Try and film yourself, what we think we are doing, is sometimes different than what is actually happening.
May You Talk About --> Leg Weights (Naruto / Rock Lee) May You Talk About --> Proper Healthy Diet? Carbs VS NO Carbs? What Are Good Fats? Saturated or Unsaturated? Butter or Avocado / Olive Oil?
Could you please do a video on how to go from sedentary to sprinting over 40? I'm not exactly sedentary, I was an avid lifter until about 6 months ago but after a few medical things sidelined me, I feel like I'm starting over. Sprinting has always just been a goal of mine.
Check out couch to 5k. Helps a lot with sedentary people starting to run for the first time. Its more endurance focused but that would help with sprinting still
Really like this video! I have never believed in all those crazy glute videos, have to say I really don't think those women look good. I look at sprinters, they look amazing. I prefer smart workout, building strength mobility and having a strong healty body. The last exercise would it be good to add some ankle weights? 😬 really love working out, it's been a long journey and I have lost 30kg!
Dude, your knowledge is a treasure! I'm training myself in this pattern of forefoot walking. What reeally helped me figure it out was the rolling rope exercises developed by David Weck. Have you heard of this fellow? He is on the same page as you in the head over foot and rythmic mechanics, etc. Maybe you both could exchange some info.
Hello... How are you?... I found your video so refreshing... Gave me new life when i am having a bad scoatic nerve pain Can i also do these exercises...???. 👍🏻
Great insight. I really appreciate your every video. You motivated me to start working on my flat feet. Now a few months later I am starting to see and feel the results. thank you :)
Thank you for this. It seems I’ve been walking incorrectly all my life! Are you wearing barefoot shoes in this video? Do you recommend them over regular walking trainers as I re-train myself to walk?
Could under utilizing the glutes be the cause of fatigue and soreness in the quads, shins and calves? I struggle with this whenever I walk or stand for significant periods of time and always assumed that it was due to poor muscle development in the legs however I’m just realizing that my glutes rarely get sore after doing physical activity, if ever. In addition to that my postures is atrocious and I’m wondering if all of this is a result of me having weak glutes.
Don’t be afraid to use booty bands too! They’re great, I do a quick 10 min work out with them then go on a walk with my dog (usually in a fasted state, morning). I’ve minimized a lot of pain in my knees and hips
I like how you did the squats,looks like less pressure on the back.The way the man was doing the squats with heavy weights and going all the way down,hurt my lower back just watching it.
Great great videos. I have a question and I hope you don’t take offence. I read somewhere once that black people (or maybe not all but people descended from certain regions in Africa) are great sprinters because their pelvis tilts a bit more forward than other races and that naturally helps them build glutes. Do you know much about that? Is it true or just tosh? If true, do us white people have a disadvantage or a different result when doing the walking you propose? Will it be more difficult for us to get this walking position down pat? I am keen to try it anyway, just wondering if I may find it more difficult and whether there are additional things I will have to do… such as exercises to get more curve in my lower spine which then helps to tilt my hips forward a bit?
I attribute most of my glute development to habitually sprinting up stairs, skipping every other step, and taking stairs over elevators/escalators whenever possible. This gets even more ROM than sprinting on flat ground, for both the stretched and shortened position.
Lol, I scale up escalators the same way you go up regular flights when stairs aren't readily available... they're quite fun, as they're normally much higher up, and require quite a leap to skip a step at a time... and I've always had issues feeling couped up inside elevators, so... Running around the mall was always fun. 😅
Ohhh!!! I m going to start doing this!
This is so interesting because I swear some people are built different. I couldn’t even do this in middle school, and I was a gymnast. Maybe oart of it has to do with fear (you have to be confident you’re not going to miss a step) and also the energy expenditure you’re willing to use going up stairs. I have NO desire to go up stairs more quickly than a walking pace I guess, and I NEVER have, lol. Idk
But yeah, I’m now in college and I’ve still never done that b/c it seems like a hadsle but I have friends (girls and guys) who just LIKE to do that randomly all the time. Huh
It feels weird not to skip every other step at this point
i love stairs. in culver city their are 280 stairs in a hike and when i was healthy, i would hike up like that two or three times. the steps are huge so it feels like taking two-at-a-time, as well. or is that, ass well. haha
I can confirm this 100%. After developing knee problems i became aware of how i was doing things like walk or climb stairs and arrived at walking more more on the front foot as easier on my knees. My ass hurt BAD for the first couple weeks doing it.
My father in law passed when he was 89 used to walk to his school 2 miles away with no shoes. That made us so grateful for having the best life now.
This works folks. I’m 4+ years in. Life changing stuff. Listen to this guy!
You just won my subscription!
I am a 62 year young woman and am a former sprinter before I had a family and too many careers to juggle. Am an empty nester now and have time to give / invest back to myself and my well-being. Getting back into sprinting 20 seconds at a time…When you break down the bio- mechanics of the action of sprinting it so fires me up!!!! Thank you for your calming voice that I can follow along and take notes. I appreciate you!!!!
Thanks for sharing. Wonderful to hear.
Not only is your content very informative, but also weirdly calming 👌😁
Thank You!!
@@GrownandHealthy Can I still sqaut
It IS very calming!!!
Thank you for the info. ☺️
This is liberating because I love sprinting instead of enslaving under the burden of working with boring glute routines !
I was thinking the same thing!!
No joke, I just started walking for 20 minutes at the end of my workouts because when I was going hard on the strength side of training I did zero cardio, and a set of more than 6 would gas me.
Anyway, when I walk I focus on keeping a good.posture and I totally feel it in my calves, hamstrings and glutes. It's basically a 20 minute set non stop lol
Now that I think of it, I was reading a book by Charles Atlas and he was saying that the number one leg exercise before anything else was a to do an active walk. I thought he was nuts, but he might have been on to something after all
Yess right, in 2 and half years off fitness I never felt my glutes as much as when I walk, also my pelvic Floor and hips feel so much better then ever before since I started walking, at least after pregnancy and that’s now 6 years ago this is so amazing and so simple, but I do walk outside, and most of the time in the woods, and I also use my bysicle every day instead of the car, maby that is also helpfull, but now I can’t go a day without walking for at least 30 minutes straight depending on the time I have and also reaching my calorie goals, so no more to say, walking is amazing!!!
I heard about this years ago and after using this method, no more sciatica no more hip pain ❤ plus my pancakes became a little fluffier 😊😂
Glad it helped!
Can I have your pancakes for dinner?
I love your delivery. It's a calming lesson without shouting
I accidentally started running faster by squeezing my butt each step and increased my pace by 5 mins per mile lol. My pelvis opened up, and my stride increased to that famous heel kickback.
In summary. I fixed my running form by squeezing my butt muscle while running.
Yes! That is excellent.
I cannot thank you enough for this easy technique to tone glutes! Practicing it has completely eliminated hip pain that I have been experiencing for over 5 years. What a great voice and delivery. I love the way you show the body parts and movements as you speak.
Great to hear!
This is absolutely how our shoeless ancestors would have had to walk over the uneven surfaces in their world. It totally makes sense that we were designed to walk more evenly on the forefoot with lighter heel strikes. I find that I have greater strength and control when I walk this way. And the glute flexibility and strengthening exercises are helping. It's also literally impossible to do this in conventional shoes because they shift you too far forward when you're on your forefoot and disable toe splay. I walk barefoot or in minimalist shoes and I really feel it thoroughout my body.
It doesn't make sense that our ancestors would have walked on forefeet because it doesn't allow for efficient (caloric) gait. Using the heel as a rocker for momentum allows the body to use its elasticity to preserve calories (the only currency our ancestors cared about)
@@Human-Mechanic I should have said more forward. Of course the heel is engaged. But heelstrike is much lower when barefoot or in barefoot shoes. Walking the way we do in conventional sneakers barefoot would have destroyed our feet and knee and hip joints.
@@johnatyoutube Primitive people didn't live long enough to face those hip and joint problems though
You can find many people who have never worn shoes and traveled thousand of kilometers in thier lives, especially the sadhus yogi etc. They seldom face any knee problems.
This explains why my glutes start feeling it when I walk quickly for a long distance. I do walk full footed, but just never thought about it until I saw your videos.
I just found your channel, and this is the best, accurate biomechanics content on walking I have ever seen. I’m a cyclist and backpacker, having LB and hip pain, with hiking, and have had foot pain with hiking. I have only watched 3 of your videos, but you have nailed my biomechanical errors on the head. Now I can see why I’m struggling. Thank You 🙏🏻
As a previous hockey player, this is why all hockey players have amazing butts, the constant pull back trains required by using skates.
Thank you so very much for your video! I have been suffering lower back and hip pain for 10 years and nothing has helped relieve the pain at the source like your exercises. I wish I had found your channel sooner!!!🙏
Mark you got me my life back after 3 years of struggle with injuries my broken femur 🦴 turning into spine damage walking on my heels with no glutes like I was told by professionals.. I can’t thank you enough my friend, this has developed into me starting a brand in Australia called barefooters
Without realizing I’ve been walking more and ironically walking exactly the way you describe. I thought it was just in my mind but i definitely noticed an improvement in my glutes and lower body core. Walking with a forefoot strike is definitely a game changer.
I used to walk like this as a kid because I was always barefoot. Eventually society convinced me that heel walking was "correct" and now I'm working on unlearning this bad habit. Great vid!
This is great. This guy is intelligent and knows what he's talking about
Really cool content! I used to walk naturally like that when I was a little kid and people made fun of me all the time, telling I didn't know how to walk properly. I "corrected" the way I walked and have been suffering from knee and mild lower back pain for years now. Guess I'll revert back to this 😁 Thank you very much!
I am glad I crossed your video because I am part of a step challenge and I have been walking daily now for 13 days and I naturely walk on my toes and fore foot so I was finding myself doing exactly what your video taught when I do my steps and yes I am starting to see a difference in my glutes. I also tend to spread my toes while walking as well don't know why I started doing it but it's becoming part of my routine when I walk it feels good when I do that. But I am rambling, thank yo for your upload you have gained a follower and student.
This is true. Both my parents hv flat butts but I don’t. In my college and post college days in NYC, I’d never take the bus or subway but loved walking everywhere.
City walking is great cardio.
Thank you so much, really feel tight around my hips and this is a life saver. Because of you I take walking more seriously and deliberate, no more shortcuts with the bus 😂
Thank you for such a comprehensive insight into developing and maintaining healthy glutes. And foremost, for such an easy and practical way to exercise the glutes. I am so busy that I rarely have time for the gym or to do exercises. But I walk and I can incorporate your insightful technique, which is really a Godsend for me. After two days I already feel my glutes stronger and my knee pain going away. In fact now I can almost bend my knee fully. This is a miracle for me after 3 years of pain and thinking I would not be able to play with my son. Thank you so much. God Bless.
Thank you! I'm glad you found it helpful.
I’m trying to make the connection with the posterior chain and glutes while walking. I am going to give this a try! I realized I’m not connected because my gait is very hip flexor dominant and I have hip impingement and some weakness due to labral deterioration, so I am on a mission to improve glute strength and function. Thanks.
@@annemc8930 Every little bit you do throughout each day goes a long way. See it as a fun challenge, a game, and you will notice gradual improvement. What helps me the most is using barefoot shoes because it activates my whole body from toes to head. I feel alive with every step.
@@jegdcervantes I love barefoot shoes and just barefoot too when the weather is warm. Definitely does make it easier to feel the ground and the glute connection. Working on this! Thanks
This was so well explained! Have watched multiple videos on activating the glutes while walking but could never understand how to do it till now, another new subscriber here!
AMSR Voice! great tips and tricks to consciously be aware of how we move. thanks
Glad you enjoyed it!
I've actually been doing this by wearing minimalist shoes and landing on my forefoot and midfoot when walking and hiking. Makes me feel good that I seem to be doing something right. Great video and info!
Thanks!
I have been walking long distances and I noticed this benefit
Great info. It would be very helpful to watch you demonstrate the walk in an entire video. A visual summation to all your instructions.
Fascinating! I just tried this and it feels less stressful on my joints. Definitely felt the glutes kick in. Thank you! 😊
Wonderful!
Solid. Mind muscle comnnection can even be practiced just walking around the house. Flexibility of toes and forefoot was a gamechanger for me. See Kadour Ziani 's 7 postures assisting in strength and alignment.
You have the same calming effect and delivery as the guy from reading rainbow!!!!!
My cat and I have spent time doing the exercises in your video and we are already noticing results, thank you.
Bruh 🤣🤣🤣your cat ?
Between you and yoga I got it🤞🏾 its .ore of being 40 and capable like it should be...that my body moves and feels better than when I played sports and was active in my youth and young adult life 😂 thank you for your vids/training because it's a grown and healthy lifestyle for sure💪🏾✊🏾🙌🏾
Thanku from India 🇮🇳 ..for ur informative posts ...they give positivity to deal with my flat foot problems
Glad to see that I always do this things naturally and correctly. Love walking (and hiking)😊
However when I try to first time use a heel, it was very very complicate. I know it’s bad for my body I still feel it but I don’t think it’s wrong if I wear them time to time.
So the way you’re describing it and showing well that also help the need from not getting injured while running
Good stuff! Well presented! This guy walks!
Awesome! I would do anything to avoid doing a typical squat.
First. time to your channel as I am trying to grow and strengthen my legs period ! You are easy to look at and so very knowledgeable & intelligent 😍 You just got you a new subscriber 😏💐😁! Hope you have a very Blessed Day in JESUS NAME Amen🌹😇
Hello sir. I’m recovering from bulging disc in low back. I’m doing McKenzie exercise now. In a month I’ll start strengthening my glutes with your exercises. Thank you 🙏
Me too, 8 weeks bulge, aggravated sciatica, left foot drop 7 😭😭😭😭🙏❤️
I really wish physical education in the US had all this sort of information when I was growing up! Teachers didn't care if you were in pain, didn't teach good form, didn't know about anatomy. It's just do it and shut up.
In regards to this video, and in accordance with back squats. Do “low bar back squats”, not “high bar back squats”. Better for you posterior musculature (and glutes).
P.S . high bar back squats = barbell is seated on your upper-trapezius
Low bar back squats = barbell seated on med-trapezius
Thissssss is going to change how I operate at my job having to walk 7-12 miles a day. Thank you so much
just watching this has helped me tremendously. Thanks for posting this.
Thank you for this. I like to pace when I listen to music and this has made my legs by far the strongest part of my body, and I've been wanting to catch the rest of my body up. Now I can do it with a very familiar exercise!
I don't understand, is there any easier way to explain the walking method?
Great information for your colleagues speaking mechanical science and physiology. Your obviously very knowledgeable. I’m excited to learn more about what you know, keep the language simple and capture information and videos early
Thank you!
Im still working on the walking its actually difficult when your're 45 yrs-in walking incorrectly. Thank you bruh
You are amazing....love your videos, your explanations and continue to learn. -This may sound funny, but without knowing about the aspects of the glutei and how forefoot walking can help activate & build them, I had been practicing (when it was warm enough to walk outside), the forefront strike in a causal way. As I was doing this, I could finally “feel” my glutes fire, (one more than the other but still, my left glutei is a work in programs in this way). Anyway, I DID notice that when we have the correct form for walking, the glutes will follow. I hope this makes sense! Ps I was the one who wrote in about the broken toe. I’m doing well that way, but can’t wait until spring (-32 here on many days in Alberta). :)
Love these exercises! I would just caution women to be careful with the belly down exercise on a block - can cause damage to ovaries (yoga tip here). But you can pretty much do this exercise flat on the ground with the same movements. Subscribed, thanks bro!
Thank you! This videos was a blessing. You’re the best. ❤❤❤❤
This is so interesting and makes perfect sense! Thanks so much for this amazing little video. Now I can finally correct where I’ve always been going wrong!
So, to clarify, engage the glute above the leg that is pushing off, yes? Thank you so much for all your content, you go with me so often when I'm walking😄.
Yes, you can try exaggerating it (briefly) to feel how the contraction of the glute, "finishes" the stride.
Just keep the overall leg in a stiff, slightly bent position (like pushing of from a skateboard) and contract the glutes
@@GrownandHealthy I've been utilizing the techniques(no heel to toe any more), including backwards walking and can feel a positive difference from waist to ankles. Thank you so much for your videos.
I've been trying forefoot walking for the past few days. It feels funny. Don't know if I'm doing it 100% right. I also feel like I can't walk as fast as when the heel touches first. Not as smooth. Do I just keep with it and it'll smooth out?
Also, for running and sprinting, is that the way to go about it?
As far as this video is concerned, I found it quite challenging to understand. A friend of mine told me to do static holds and back bridges although not with the full push up. With my upper back remaining on the ground while I press up with my legs until I get the full stretch and flexion of the hamstrings and glutes and hold that position and i really feel that.
The static holds, I hold myself by grabbing onto some surface like in the kitchen off of the counter and I just squat down and hold the position.
Now this is interesting it's just a bit challenging to understand.
I just saw your video for the first time, and I'm in awe, the comments are so inspiring. Keep sharing your knowledge. I'm certainly going to try this.🙏🏾
What ist the exercise he does at the smith machine called? Time stamp: 06.05.
this is amazing, thank you!
trying to work out a biomechanical problem causing pain, and this was super helpful for trying to understand what is going on
3:10 that movement makes me think that skating (either quad, inline or ice) would be an ideal sport for glute activation and building? Thoughts?
You are soooo amazing at explaining glute movement! 🎉🎉🎉🎉
Two months with my left leg elevated above my heart after an unstable fracture to my fibula and then an operation to fixate the ankle- I noticed that my left glutes were not engaging like my right glutes when walking. After 3 weeks of glute bridge everyday my left glute has finally started to engage. Alas my physio advised for me to ease off on walking as my ankle still needs work!
Wow, this is the best explanation of the correct way to walk I've seen. Going to go try it right now!
Thanks, Let me know how it goes.
@@GrownandHealthy So after about a mile I started to figure it out. Concentrating on squeezing the glute that your pushing away with helps. I could feel that difference you talked about in my pelvis (lower abs). Also it helped me to think of pushing the ground away and behind me. Lastly, I am a woman but this definitely felt more of a "masculine" walk to me if that makes sense. Felt like I could take off into a sprint at any second.
@@youaskedtarot To keep away from that "masculine" practice elevating(extension) the rear (foot) toes, as you step forward. When the timing of the elevation is correct, it will smooth out.
@@GrownandHealthy thx!
Thank you sharing. This is the best knowledge I've ever gained since my attempt to develop my glute muscles. Also, can you share any exercise tips on how to tones legs with an arthritic knee discomfort without weights.
Good information. I'm restarting my running after an injury that saw me out for a year or so. The sedentary lifestyle is a killer for the glutes. Now after plenty of rehab of the hamstrings and glutes I am getting back to sprinting. How do you rate the weighted hip thrusts for the development? I realise the difference between the static and dynamic exercises and that you need both.
Hip Thrusts are good exercises to develop the Glutes.
Thanks for exercises and explanations.Have a good day!
❤ this was a really nice guide to glute development.
Thank you.
Thank you for sharing your knowledge with the world.
New subsc here! Come from the content stayed for the calmly exposition and well explained concepts
I want to ask one thing, we have to squeeze the glute of the same leg we put forward isn't it? So left left forward means sqeeze left glute? Or is it opposite leg forward, opposite glute squeeze? Also, i'm so glad i found your channel, i started developing very bad heel, knee, hip and back pain each time i walked, and i walked a lot, and never did i realize it was due to heel striking. I am trying my best to walk on my forefoot and all that pain has gone away, and now i can walk for hours without any pain. Thank you trememdously.
Great video, thx man. After some foot surgeries I'm walking a couple miles a day and have to completely retrain my gate. This helps brother :)
You can tell he trains that uppercut!
Im atleth and you help me big time.
I always believe in walking(atleast 3 Miles day)help Prevent injure,strenght Full body and give amazing conditioning.Im MMA fighter.
I’m a dancer (Very flexible and fit). Been injured for a while now and all I can do is walk and legit my legs and glutes have never been bigger and stronger!
I watched a different video which stated that you should squeeze the glute on the leg that lands forward...am I right in that you suggest squeezing the glute on the leg that is not extended forward? Cheers great video 👍
The Glutes bring your legs behind your pelvis..practice developing the end range (leg behind the pelvis) that is the missing piece (for most) to developing their glutes.
But yes, if you think of a walking lunge or a sprinting stride, you want to pull from the front leg and transition to press after you pass your pelvis.
@@GrownandHealthy Much appreciated ❤
@@GrownandHealthy Hey - I've been doing this for a few days now and I've noticed my calves feel more sore than usual - is this to be expected since I'm walking 'properly' now and it will take some time for them to become accustomed to this new walking pattern? Cheers 👍
@@AM2K2 You will always feel sore in a new pattern.. make sure you are taking the transition slowly, just like transitioning to barefoot shoes. Also, how does it feel?
Try and film yourself, what we think we are doing, is sometimes different than what is actually happening.
@@GrownandHealthy awesome explanation, feels like I'm being drawn forward !
Got it! Luv'd it! Subscribed today. Thank u!! 🌟
Thanks for watching and subscribing!
Where’s your tip jar? You’re very good at what you do! Thank you so much. Super valuable information and delivered with great execution!
May You Talk About --> Leg Weights (Naruto / Rock Lee)
May You Talk About --> Proper Healthy Diet?
Carbs VS NO Carbs? What Are Good Fats? Saturated or Unsaturated? Butter or Avocado / Olive Oil?
This is excellent information…it’s just what I’ve been looking for. Thanks.
Could you please do a video on how to go from sedentary to sprinting over 40? I'm not exactly sedentary, I was an avid lifter until about 6 months ago but after a few medical things sidelined me, I feel like I'm starting over. Sprinting has always just been a goal of mine.
Check out couch to 5k. Helps a lot with sedentary people starting to run for the first time. Its more endurance focused but that would help with sprinting still
@@COWScankill2 thank you
Really like this video! I have never believed in all those crazy glute videos, have to say I really don't think those women look good. I look at sprinters, they look amazing. I prefer smart workout, building strength mobility and having a strong healty body. The last exercise would it be good to add some ankle weights? 😬 really love working out, it's been a long journey and I have lost 30kg!
Dude, your knowledge is a treasure! I'm training myself in this pattern of forefoot walking. What reeally helped me figure it out was the rolling rope exercises developed by David Weck. Have you heard of this fellow? He is on the same page as you in the head over foot and rythmic mechanics, etc. Maybe you both could exchange some info.
I’ve watched this video twice and don’t get it 😢.
The walk looks normal to me?
I'm never disappointed when I watch your videos, insightful and different. Thank you!
⭐️⭐️⭐️⭐️⭐️ 5 star video! Subscribed!
Thank you for this teaching!
New subscriber. Thank you for sharing this information 🙏
Hello... How are you?... I found your video so refreshing... Gave me new life when i am having a bad scoatic nerve pain
Can i also do these exercises...???. 👍🏻
Great insight. I really appreciate your every video. You motivated me to start working on my flat feet. Now a few months later I am starting to see and feel the results. thank you :)
Thank you for this. It seems I’ve been walking incorrectly all my life! Are you wearing barefoot shoes in this video? Do you recommend them over regular walking trainers as I re-train myself to walk?
Geez I’m excited to watch, but I have to go to work. I downloaded it ! Thanks darlin 💃🏼💃🏼
What a well constructed lesson ~ outside traditional suggestions for athletes. Thank you!
Could under utilizing the glutes be the cause of fatigue and soreness in the quads, shins and calves? I struggle with this whenever I walk or stand for significant periods of time and always assumed that it was due to poor muscle development in the legs however I’m just realizing that my glutes rarely get sore after doing physical activity, if ever. In addition to that my postures is atrocious and I’m wondering if all of this is a result of me having weak glutes.
Don’t be afraid to use booty bands too! They’re great, I do a quick 10 min work out with them then go on a walk with my dog (usually in a fasted state, morning). I’ve minimized a lot of pain in my knees and hips
First view on your channel and this is quite 👍
I like how you did the squats,looks like less pressure on the back.The way the man was doing the squats with heavy weights and going all the way down,hurt my lower back just watching it.
Wow thankyou! I appreciate your thorough explanation and visual demonstrations
I need that walkin in slowmo and up close. Also, what do we do with the knees?
I’ve been looking into this! Surprise! I found your channel! Yes using uphill and front pads/toes first
Great great videos. I have a question and I hope you don’t take offence. I read somewhere once that black people (or maybe not all but people descended from certain regions in Africa) are great sprinters because their pelvis tilts a bit more forward than other races and that naturally helps them build glutes. Do you know much about that? Is it true or just tosh? If true, do us white people have a disadvantage or a different result when doing the walking you propose? Will it be more difficult for us to get this walking position down pat? I am keen to try it anyway, just wondering if I may find it more difficult and whether there are additional things I will have to do… such as exercises to get more curve in my lower spine which then helps to tilt my hips forward a bit?