How to activate the glutes - the most overlooked thing you MUST do
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- เผยแพร่เมื่อ 8 ส.ค. 2017
- Having trouble activating your glutes? Tried dozens of different glute activation exercises and nothing seems to work?
In this video, Vincent shares a trick you MUST know in order for ANY glute exercise to work properly. If you're someone who can already turn your glutes on, then you're already able to do this, whether you know it or not. If you're NOT already able to do this (and thus can't activate your glutes), we're going to teach you how in this video.
The secret is you have to be able to brace your spine with your abs. If, for whatever reason, you're unable to use your abs to brace your spine properly, then you will never be able to turn your glutes on because every time you try, your lower back muscles will turn on harder in place of your glutes.
"But I've tried every ab exercise and I still can't feel my abs and/or I keep feeling my lower back," you say? Not to worry. In this video, we're breaking down ab control to the absolute most basic strength/coordination exercise to regain control of your abs and spine. Unless you have really strange specific flexibility issues, this progression of exercises will work for EVERYONE to help brace the spine so you can then TURN ON THE GLUTES.
The exercises in this video are also especially useful for those with excessive anterior pelvic tilt, as it strengthens and coordinates the muscles that help pull you back into a more posteriorly tilted / neutral pelvis.
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Could you wear lighter clothing when showing these exercises. The dark clothing makes it hard to see what you’re doing at times in the video
Thank you Vincent! Youve really helped me get my body moving again. I look forward to more training with you.
Thank you so much for this video. This makes so much sense. 👏🏽😊
This is the piece of information I've been missing for years without knowing. This will absolutely change all my deadlift and squat biomechanics for the better.
Wow, that last exercise in the progression really incorporates it all! Thanks
Great information and exercises! Thank You!
Really educative man. Thank to u.
Thank you for mentioning the importance of engaging the abs. I have been doing the reverse leg raise for some time and don't know why the lower back always kicks in. Good to learn this before my lower back hurts.
Thank you! Learned the tap one on the floor in PT after my hip repair surgery, three years ago. Did not know how it related to my glute work given to me at same time. This video takes me further and the “why” will keep me focused.
I've always been quad dominant with a flat ass. I recently started doing kettle bell swings, and I can really feel it. Never had sore glutes before...
Michael Lovell same here, I’ve only recently added kettlebell swings (end of workout-burnout) so here’s hoping!🤞🏼
Where in this video AT ALL ..are the kettlebell swings, Michael ?
@Nature Love that only works if glutes work at all. You don't have Dead ass, unless it doesn't work at all, with any excercise. Either quads or hamstring take over, or abs/lower back, does - either way, glutes do nothing at all.
Great tips, thank you. Different options than the other channels is refreshing.
Awesome activations, thanks for sharing!!!
Great show. I never heard of your channel before it just appeared in my feed. I subscribed !
Cool, calm and precise is what my father told me and this Vincent guys got it.
These exercises are great. Even the day after I can feel my glutes being activated more when I walk so it's like they've been woken up.
Did you do all of the exercises on one day or you progressed slowly from exercise 1 to 3 day by day. Im just confused
@@batukhanbilgen7085 everyday
@@batukhanbilgen7085 Same question here. I got the impression that you do the 90/90 until you develop enough strength to move on to the 2nd, and do the 2nd until you can do the 3rd.
Thank you, I'll try this this week! Already subscribed and 🔔
This is amazing! Thank you. I this is exactly what I needed. Thank you again!
You guys are the best! After years of lower back pain and psoas muscle cramps I deduced that my weak butt and poor posture are the issue and this is the place where I find the BEST exercises to correct that! Thank you.
Wonderful instruction. The last one tore up my core.
Thanks, that's great information!
I watched your video at office so I haven't tried any moves yet but I'm already excited! Most significant muscle mass loss had been shown mostly on my trunk area. I'm going to go and do this workouts for a while. :)
Great video and instruction!
That last exercise looks super useful. Thanks!
Happy to say. This works!!! I also feel it in my abs. This is an important weapon in my workout arsenal. Thanks so much. Liked and Subscribed.
I have difficulty getting my lower back flat on the bench/floor, but I’ll try these, in hopes that my back will get trained, along with my glutes. These are pretty original and seem well analyzed; I’ll get started, thank-you.
Great info Vincent! TY
So thankful.
I was getting really concerned because my pelvis was sort of hanging by a thread, producing more extreme forward tilt
Very painful. I even thought there must be something wrong with my lungs. Then I happened on this video. Now I know what needs strengthening.
Thanks for very clear, very helpful tutorial.
That was a good video! Thanks
These tips are exactly what I need!!
Excellent, thank you!
Thank you for this. I spent 6 months in physical therapy post ACL and had chronic pain to no physical therapist’s help. After starting youtube pilates and doing exercises just like this I healed my pain. Thank you
Fantastic tutorial!
I thought my ab muscles were strong - guess not! These were more difficult than I thought. So grateful for your excellent descriptions and videos!
Wow thank you for this I really feel lots more activation, I been working out and lift heavy for a year and a half, but my glutes are just not budging ...I do a lot of band activation but seems like it's not enough... That first exercise really felt a lot more activation
Thank you very much:) for some reason, my lower back pain that am having these past few days from working out is gone after trying some of these moves. ❤❤❤
Nice job! You explained all of the exercises clearly so that even people with very little body awareness can understand how to do theses moves correctly without going into anterior pelvic tilt. Nicely done!!
GREAT EXERCISES,LOOKS EASY BUT HELPS ALOT!!
You guys always are on point
Thanks! I'm gonna try it!
thanks. very helpful
Excellent workout!
You are Brilliant! I have MS and have gone to so many MS Physio classes but NO ONE has made this connection with the trunk. My right ride is the "Involved" (Weak) side. My waist has lost tone and my hamstrings have followed. I will give this sequence of exercise a dedicated daily routine and report back. Thank you!
Great variation for the McGill Curl Up, you put it well into context 👍
This makes sense. Simple and efficient. Thank you.
Very clear. Thank- you.
Thanks. That helps so much!
I did some of these during pilates 😮 thanks for the great upload
This is brilliant. How in all my years has no one else shown me this? Thank you 🙏🏼
Thank you very much for great videos❤️🍒🍓👍
Love this video. Will send to my grandson who loves to play baseball and plays on his high school varsity baseball team.
Tks for sharing!
Thx Vincent I'm going to try these
This was really well described, with no fluff. I've been wanting to lengthen my stride, while running, but have felt my lower back was doing the work, more than my glutes. This and a variety of hip stretches, I think will help a lot. Again, very well explained. Thank-you.
Helpful thank you
Thank you
I really hope this helps my anterior pelvic tilt,
My trouble is overuse/compensation of the lower back when I am needing to flex my hips, and this applies in a very similar way! It's all about keeping your core in neutral and stabilized by using what is called your transverse abdominals.
Thank you, this makes perfect sense. 👍
I’ve been lifting with an anterior pelvic tilt (and pain) for years. Wish I knew this sooner. Thank you!
Same dog
Very helpful. I can already tell this is going to be a good progression to get the glutes going. Thank you.👍
Flutes! Haha. This is muscle not music!
Good for the exercises and I think it is important to highlight the position of the spine and what happens with the hips when doing the exercises.
Thank you. I’m on it x
nice one, thanks bro
Thank you!
Thank you 🥰
Great video. Helped me tremendously.
Glad it helped!
Awesome thank you
Sick. Well done.
Killer Viddy... Appreciate!
Thanks❤️
This is amazing from a mother of 2 after 2 abdominal surgeries thank you!!! From Australia
THANKS
Perfect vídeo
THANK YOU!!!
This has been a game-changer for me. I felt a significant difference during my very first attempt at these exercises - it activated muscles that I never even realise I should've been using. My core stability, glutes and posture have all benefited, and this vid is now on my morning exercise routine playlist.
Thank you very much for sharing this on your channel.
Silly Girl how does it feel now a year later?
Silly Girl awesome! Thanks for sharing your success!
What is or was your routine
Hey :) can u pls answer their questions. I’m kinda curious.
thank you, thank you, thank you !!!
Reminds me on what we do on Pilate
Breath
Hold your stomach
Pull your pelvic floor before doing any excercise
Thank you for this advice never knew how significant it is....
Thanks Creepy Vincent - you are brilliant at explaining stuff. Nice and calm, measured and clear. Love it :)
Thanks so much. With the first step after settig, my weak glute would give out. Just one time doing this change all that. Have been looking for this a long time. Thanks
Best video over almost 1000 video watched about glutes
Physical Therapist here. Good intro emphasizing the bracing prior to other exercises.
Thanks
Im 6’2 and have weak gluten activation. After doing this exercise in the morning I went to wash my face which causes me to bend over. I felt my glutes being tight and activated which was weird. I’m usually bending my lumbar spine. Going to keep doing these exercises everyday and before deadlift or squats.
These are great! we do these exercises in pilates.
Verrry clear ! Ronna Berezin
You can also get into dead bug position, lock in your abs, and do a gently twist. It works the extreme lower abdominal. I didn’t know this, I just started doing it and it was great and safe (o have lumbar scoliosis with rotation and felt great afterwards) hope this helps. I saved your videos for my home therapy. Thank you!
Really, really glad I found your channel. Thank you so much for this video and the clear instructions! I’m a 28 year old woman from the U.K. and have had over 2 years of severe lower back pain around the SI joints. This was shown to be an L5S1 herniation, but later, the pain was worse and there was no herniation on the next MRI. The pain radiates down both my legs and into my feet. The worst side is on the right where it feels like there’s a tight, burning band just underneath my right butt-cheek/very top of the hamstring/piriformis area. My butt is extremely achy and I get SUCH tight legs from simple things like going up and down stairs. The pain has been ruining my life and even pushing a shopping trolley/cart has me in agony from my back to my hips, through to my knees and my buttocks. I feel blessed to have found your channel and I’m hoping that with these exercises, I will be pain free again. It feels like I need to break this pain chain starting at the very beginning. I saw a PT and he said that I have very weak glutes and a weak core (I lost a lot of weight during an eating disorder, so lost muscle mass too I guess), tight hip flexors from being sedentary and somewhat of an anterior pelvic tilt. He suggested starting small by first getting glutes firing, then moving onto strengthening (as some "harder" exercises have actually increased my pains due to overcompensation from other muscles) - does this sound right to you, too? I’m hoping I can live a pain free life if I give this my all. I feel so lost sometimes and no matter which doctor I see, they have just sent me away to the next one and now I’m being tested for rheumatoid arthritis. The PT I saw said that because of weak glutes etc., my lower back and hamstrings are being forced to take on more load, which is causing the pain, and hip tightness isn’t helping either. Sorry for the huge essay! It just helps to write it out sometimes I guess, haha. I’ll keep watching your videos and would appreciate any help at all! Sophie
In India if there are age of female 28 then we her says girl
what helped you? i have si joint pain after i gave birth, im trying to strengthen my core and glutes just like you, does it help?
Hope life has improved for you, my love. So little is known about SI hypermobility in the UK ♥️♥️
One of the biggest issues people face are weak Glutes & tight hip flexors, including me. Why? We do everything to overwork our hip flexors & nothing for the glutes. Computers & sitting for 8 hours is one of the biggest factors, also walking is raising our knees to our chest. I also ride a bike a lot, so between sitting behind a comp, walking, biking & everything else, I’m bending forward & crunching 90%+ of my day. Basically most bodies bend/crunch forward way more than they do backwards, this creates a large muscle imbalance & skeletal problems. Your hip joint is the biggest victim, the forward bend is too strong/tight (hip flexor) & the rear bend is too weak (Glutes). I’d recommend doing these core exercises in this video, then strengthening your glutens, then stretching your hip flexor. My fav hip flexor stretch is laying down on my back with lower legs under me. If you can’t comfortably lay down flat, you are tight. Start kneeling, then sit down on your feet with your butt (feet could go slightly outside your Glutes) & finally lay backwards. Breath deeply & try to relax into the position for several minutes, starting this on a bed/soft surface helps. You have to manually rebalance, stretch the forward bend (hip flexors) & strengthen the rear bend (Glutes/lower back). One exercise that does both at the same time is the Superman extension on the floor, which stretches your front as it flexes your rear. Basically lay on your stomach facing the floor & pick up your chest & legs off the floor, hold this position for a minute like Superman in flight 8).
I luv how slow and purposeful these movements are
I'm so excited to build my booty! I am sure I will be successful with all of your informative videos! I am binge watching and taking notes!! Thank you thank you thank you!!
how’d it go
You the man!
very helpful thanks!
Thank you Upright Health.
"Your Health is Your Wealth".
Peace!
Wow, You showed me how to isolate my trunk muscle contraction!!! This is HELPFUL!
Excellent
Cheers!
Thanks Vincent. You have a talent for explaining these things very clearly. And with a requisite amount of creepytude! ☺
Great explanation. Would you say the lack of glute activation has mostly to do with the lack of core/trunk strength & stability or might it be weak hip flexors that are unable to stop the overextension of the hips? Just curious about your thoughts on that. Thanks
How is he creepy?
@@ASMRyouVEGANyet so the mouth is moving but the eyes and the expression are communicating that he might be thinking about something else, or limiting his expression. it's not his fault and there are methods to change it. youve got to find that balance of changing it while also not being attached to whether it does change. i recommend he does that, it's a stressful life to live.
I couldn't get anywhere with my FAI until I prioritized this kind of core activation. Super dig this video.
Thanks for your sharing! Can you give us more detail about your FAI experience?
i also have fai, seeing this vid made me realise maybe i've recruited my abs the wrong way all my life. could it be related to fai ?
Great! And, it works. Feelin' it.
good choice of exercsies i can hardly do these but can do pilates all day. moving slower to get control. i have hip pain due to shortened psoas and labral tear
Hi! Thank you for your strength training approach to hip and glute issues. At 62, I've been pretty much been a gym rat for 40 years, certified in Pilates. For a few years, I've had tremendous hip problems, was diagnosed with osteoporosis and arthritis. Just saw an orthopedist who informed me that I have congenital hip dysplasia and looking ahead to hip replacement at some point, I hope, in the distant future, or better yet... never. I cannot find a PT here on LI with your approach. they massage, TENS, and apply moist heat, Not what I need, so A BIG THANK YOU for the videos. They are wonderful.
Sorry it's been so tough for you to find local help - just means you've got more to learn and do on your own! Keep up the good attitude and keep on working!
Pay attention to gut health with gluten and lectin free diet. Chorella for college production.
Collagen
@@Uprighthealth Can you explain what activating your glutes means and what benefit it does?
@@ktkee7161 I'm not credentialed but my own experience is that strong functional glutes allow the quads to be more relaxed, helps protect the knee and helps running form.
thanks a lot : )
The key was, 'My natural arch (lumbar arch) has not changed.'!!! If the lumbar spine goes flat and the pelvis in a posterior tilt that will very likely cause an Anterior Femoral Glide which will compromise hip joint centration/centering and gluteal function. Good video!
Nicel explained!
Big fan of this video. Very easy to understand, informative, and didn't take too long. Only question I have is how often should we do this per week?
Really depends on how your body responds, but 2-4 times a week would be a reasonable range.