3 of the best exercises to switch on lazy glutes | Feat. Tim Keeley | No. 21 | Physio REHAB
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- เผยแพร่เมื่อ 19 ก.พ. 2015
- #glutes #gluteactivation #glute #activateglutes
Here are my 3 top exercises to fire up and activate your lazy glutes so you can actually switch them on properly when training and strengthening them with other glute exercises. Essential for anyone with the dreaded lazy glute!
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That pushing through the heels makes all the difference oh my lord
This is the most detailed and informative video about glute weakness that I have come across in my searching. Thanks so much!
I always did the bridge exercise wrong. Now I know I have to press my heels down while I clinch my Glutes. Thanks.
That's clench - in Aussie talk.
Cockeyed Optimista b
Me too
oh my gosh everything about the bridge in this video has helped me so much!! Every time I've tried the bridge, following other advice, I pretty much only feel it in my lower back and thighs. Thank you!!
You’re welcome glad it helped!
I definitely underestimated the importance of smacking my glute to activate it. People at the gym seem impressed as well. Thanks!
Lol! 🤦🏽♀️
@neil gordon lololol! Definitely! 😂🤣😂 woow!
🤣😂🤣😂
LMFAO
Impressed & appreciative? 😂😊
Thanks Tim - really helpful video. Pressing down with the heels during bridges is a million dollar tip!
Not only you demonstrate the exercise well but verbally emphasis the most important points which most of the videos in utube dont. Excellent video and great teacher. subbed !
original sin “Not only do you demonstrate.... but you put emphasis on the most important points ..”
OMG thank you.
Been trying the glute bridge for a couple days but kept doing it wrong, your tip of thinking as your feet through the floor was the trick i needed. Can actually feel my glutes working instead of my back and legs.
That’s great glad it worked for you
Thank you for this video. You have been more thorough and more helpful than any trainer that I have worked with.
Great video and explanations. I have been dealing with a hamstring strain from poor glute activation for over a year and my physio gave me similar exercises but I forgot how to do them. This is super helpful, thank you.
Very helpful thank you. The first two I felt it in my entire glute for the first time!
Hey! This is the best instruction I have yet seen. I just went through all the movements (except used the couch to mimic the exercise ball) and I felt activation with every single one. Also, thanks for the reminder to keep the pelvic tilted to neutralize the lower back
I don't think you realise how amusing you are Tim! Yet a great insightful video
Finally, someone explains HOW to perform IT correctly~thanks!!!
If you want I spank you correctly
#mill3r shut up
This is one of the best exercise/firing combos I've seen in most of my searching. Very few people address the "lack of firing issue", which I ended up learning threw much of my own research. I've had a lot of lower back issues due to a weak core, but even more because my glutes are not firing correctly and one leg is stronger than the other. I will definitely be sharing this with friends and family whenever I hear about their issues.
Tonya Renee .
Hi Tonya, how have you progressed using these exercises? I have been suffering from lower back pain that we think stems from a crash which damaged my left Glute leaving it inactive that caused imbalance and tight quads, hip flexors and giving me a pelvic tilt.
Am I correct you were/are suffering similar? Would love to know!
Cheers 👍🏻.
do we have to do a warm up BEFORE this activation exercise ?
Sajida M. I would say yes, always warm up. Before everything. Do a little jogging in place, some easy jumping jacks, even some easy freestyle dancing to music, loosen the joints with gentle rotation. 5 mins. (I'm no professional, just a longtime fitness enthusiast. 😉
I am experiencing exact same condition. any luck thus far with exercises? do share your thoughts.
I av d sane problem, my left glute very weak
I love your videos, thank you so much. Im definitely keeping these exercises in my arsenal!
You're a good fella pal!
and a excellent physio!!
and an unbelievable teacher!!!!
Thank God for the visuals because I could not understand word one.
@@rosgembrun Skipped the school?
Allez allez allez
This season is our 🇮🇳🇮🇳🇮🇳
@@rosgembrun Yeah it was a little hard for some of it with the Aussie accent for this American. But I loved it. VERY helpful, and the natural, warm attitude is great.
Fantastic! So simple but very effective. Thank you very much, greetings from Croatia. ❤
So good to finally find a video that focuses on activation! Awesome!!
Glad it was helpful! Check out the latest redo of this video in the feed!
Thank you. A lot of physios and videos say use the glutes but don’t explain how to. Great, useful vid.
😄
Thanks for your explanation,I was doing it in wrong way but after this video when I’m doing it it’s completely different and beneficial
Thank you, helped a lot. Love the last one.
I'm so glad I found this ..great video so far for beginners like myself
Thanks , these 'prehab' exercises are so good for me, really appreciate them.
Man, you break it down to the minutiae -That was Brilliant !
💪
Tanks for this excellent video. I really appreciated your explanations. I intend to use them today!
The first exercise helped. Thank you.
Thanks, i had problems with this for a bit
Helped so much! Thank you!
thank you. One of the most helpful I've seen. clean and clear understanding
Thanks! 🙏
This stuff is gold and underrated. My pilates coach showed me some similar stuff.
Melrose T-Top thanks! Glad you found it useful
Just subbed.Thank you very much!!!
Great video, very clear explanation. Thank you.
this is exactly what i was looking for. first exersize is perfect
Glad you like it
Thanks for this. Losing my mind here. Hip replacement and I think my physio is not catching my glute issue, so I'm doing it. These exercises are bonkers good!
😄
Thanks . It's helping me a lot , for I don't have money to pay a physio .
Thank you so much for your expertise! My glutes on both sides are almost "dead" literally, due to some paralysis in rt. leg. Your explanations and visual cues are excellent. Wish I could of had you as a PT 30 years ago. I am back in PT once again for the 6th time and will start doing these daily. Have done them once and could feel the weakness, inability immediately. No doubt I will be sore after doing these a couple more times. Thank you Thank you Thank you!! I just started reviewing your videos, hoping to find more for muscle firing of all upper leg muscles, as that is where all my weakness is, from front, side and back of upper leg.
Thanks for all the tips. I really needed to do these exercises. Very informative
Glad they helped !
Thank you SO much.
Thank you! I definitely feel my glute now!
Peach. gguk good stuff!
brilliant! thank you!
Brilliant, Thank you!
This really helped me thank you!
Great, thanks Tim
I am a senior with some lower back pain. After reviewing this video, I noted it is likely due to weak glutes. Great video and explanation. Will be using the exercises and following the videos in my workouts.
Excellent...Thanks so much!!!
Great video, thanks!
Glad you liked it!
This video is very helpful, cheers mate!
no problem!
Very good video thanks for the demonstration
thanks
clear and simple
Thanks for posting
AMAZING explanation of how to do the hip thrusts correctly! Pushing thru the heel made all the difference
Great stuff - the heels are key
Thank You... appreciate these...
Glad you like them!
Great exercises. Thanks Tim.
Exactly what I needed! Thanks!
Great! 😄
Superb :) explanation !
very nice n helpful little tutorial for a big group of muscles. thx
Nice addition to compound exercises
👍
Now I realized why I haven't guick results with my glute exercises. Next time I will hit them all the time like you!!!! Thanks 😊😊😊
Hit em! :)
Great tips! Thank you so much! You just got yourself a new subscriber!
Krystal O'Connell thanks! Enjoy 👍
Thank you!
I needed to watch this 10 x over in order to understand his accent😂and terminology.
But this brings back lots memories from my gymnastic days.
Im going to try to master these in order to kick this 63.9 yr butt back into action!
Terrific, clear instruction! Have an SI injury and have been told I have virtually no glutes to support core! 🙈🥺 Have not engaged with exercise for fitness before but thanks to your brilliant video today marks day one! Goal: no pain (and a peachy bum! 😉👏🏻)
That’s great glad it works for you
perfect thanks I needed this ! I am getting trouble in my body due to my inactie glutes
Glad i can help!
Good explanation and demo thanks
Great exercises and explanation 👍
Glad you like them!
Subbed. Thank you!
This helped so much!
Great!
WOW! Finally found a way to not over compensate for arthritic knees w/squats or lunges. THANK YOU!! Far less pain on my knee joints :)
what a great video
Best ever glutes demo exercise
Thanks for sharing
Thank you excellent tips
No worries !
thanx for the info, hurt my hip flexor and then my right glute would't fire, now on doing better
I had no idea I had to bring my pelvis to the floor, thanks for sharing.
Very good video.
I do everyone of these exercises at home and the gym yes they do help I noticed my butt has gotten firmer and more defined
These were Excellent. As others said, it's about the best video I've seen online about pre-heavier-stuff exercises. It is Just what I needed, and the explanations are so clear, simple, thorough, and also caring and light-hearted. The accent is fun (okay I have an accent? American) and of course the glute-slapping drew funny comments. But So helpful: thank you, thank you!!
So glad it’s helped you! That’s great feedback thank you
Yes lazy right glute
Thank you for sharing 👍
Monica Morais you’re welcome
Great instruction! 👌
Thank you!
very deep and scientific knowledge and very good interpretation sir
Thanks!
THANKS a lot!
I was blown away by GoROM 's video on testing if your glutes fired *equally* and tried his 2 exercises for activation.
I just got me some ankle weights (happy days!), so of course I was only strapped in the left side (as there was perceptible difference in his diagnostic tool there!) .. Was feeling impatient however at the sleepy activation (I'm a dancer so admit to feeling a bit betrayed by my left glute *all these years?!?!* 😂)
Anyway, in your video, i loved getting in deeper, learning more about how tis all put together. Then I had a brainwave. Put that second ankle weight also on my left side!!!
Thanks so much 💗
Just what Need to work on!
Yep the anterior front muscles you are talking about, they cramp so bad when I am tightening them. This has been this way since my C-section.
Thanks, i've learned a lot with this video, greetings from México!
Is it me or am I REALLY enjoying his explanation AND the bit about pelvic neutrality?
Great video
Thank you💪
all good!
Brilliant I have weak glutes so needed this advice thank you so much
You’re welcome!
Well i guess i forgot to say thank you ...i really liked the last exersice..😘
Brilliant. Subscribed.
😄👍
Thank you! You demonstrate EXCELLENT form and consice but thorough explanations!!! You’re doing God’s work for all of our lazy bums lol
Thanks duckbee
Wow the last one is cool
Thank you for a simple and well explained/demonstrated video👍🏻.
I think I have a pelvis tilt due to tight quads, hip flexors, weak Tranverse Abdominis and an inactive left Glute leaving me with lower back pain.
If I follow your video, how long before I should feel results. I know I will have to address the tight quads, hip flexors and weak TA also.
Cheers 👌🏻
I liked the first one best. When I tried the bridge, I found my thigh muscles tightening - and that is where my pain is. I will definitely use your first exercise. Thanks
I also had this and the PT at the gym recommended a band around my knees (like he did in this video). Now I can feel my glutes firing when I do bridges. Please do try also.
Carol Sowle Oh Carol, I think I know exactly what you’re talking about. Used to happen to me also. Here are the instructions I followed to fix my overworking hamstrings:
STAGE ONE
1. Lie on your back, legs bent, feet wider than hip width, spine neutral (sacrum pressed into floor, lumbar curve in place), arms by your sides, heels close enough to your butt that you can touch them, feet and knees turned out 45 degrees. Check that your hamstrings (back of thigh muscles) are totally soft.
2. Allow your pelvis to lift off the floor, tightening your glutei as you rise. You have the feeling that you’re drawing your butt cheeks together.
3. When you’ve lifted your pelvis as high as it can comfortably go, stay there for a while, checking the following:
a. Are your feet relaxed, not gripping the floor tightly?
b. Are your hamstrings still soft?
c. Are your lower legs vertical? You may need to adjust your foot position.
d. Does your bridge feel strong and stable?
e. Is your belly flat (not pushing up into the air)?
Practise holding this bridge for as long as you comfortably can. When you’re tired, lower your pelvis back to the floor, relaxing your glutes as you come down.
STAGE TWO
When you’ve mastered the glute bridge, meaning that you can raise your pelvis and keep it in the air for several minutes without activating your hamstrings, you’re ready to move to the conventional bridge.
1. From the raised pelvis position, place your hands on your butt cheeks, and start to slowly heel-toe-heel-toe your feet and thighs towards each other. Your hands on your butt keep you alert to any loss of muscle tension. If your glutes switch off, fire them up again.
2. Pay close attention to your hamstrings. As your thighs come to the parallel position, hamstrings will be somewhat activated, but so long as you keep the glutes working hard, the hamstrings won’t have to do much work.
Practise moving slowly from glute bridge to conventional bridge, and back again to glute bridge.
Good luck and best wishes!
this along with all of your videos is unbelievably useful. thanks a lot Tim
No problem I am happy it was useful for you!
Great exercises and very clear explanation. Hoping they will help, this is only day 2 :-).
Did it help?
Thank you very much, I really appreciate your tutorial, I will try these exercises, my hamstrings and glutes are aching slightly when sitting, I think your guidance should help.
Hope it does!
Thanks
You’re welcome