How To Awaken Your Glutes (DO THESE EVERYDAY!) ft. Dr. Stuart McGill
ฝัง
- เผยแพร่เมื่อ 1 ส.ค. 2020
- Your glutes are important. But the problem nowadays though is that we tend to sit a lot and for prolonged periods of time, which is a great way to potentially “forget” how to use your glutes especially if you don’t take action to counteract this. So, if you suspect you’re suffering from ‘gluteal amnesia,’ or you’d just like to see better results with your glutes exercises and glute workouts, then it’s time to start learning how to activate your glutes. And to do so, we’re going to use a 4 step glute activation plan. Where with the use of a few daily glute activation exercises, we’ll be able to gradually get your glutes firing harder and harder to the point where you’ll be actually use your glutes whenever you walk, move, and perform your lifts, instead of having your lower back or other muscles compensate and work overtime as a result of weak glutes.
The first thing we want to do when it comes to how to activate your glutes is just get you to understand what a glute contraction actually feels like and getting your brain to connect to the muscle. We’ll do so with just a seated and kneeling glutes contraction. Then, once you’re able to successfully contract your glutes in each of those positions, we’ll progress to step 2.
To do so, we’ll use two simple glute activation exercises that Dr. Stuart McGill, based on his 30+ years of extensive lab and experimental research, found are the best options to getting those glutes firing again. The first move, the glute bridge, will target the gluteus maximus. For these, first lay on your back with your knees bent. While keeping your core braced and without arching your lower back, squeeze your butt muscles to get them engaged first, and then lift up while keeping your glutes contracted. At the top, squeeze your glutes as hard as possible for about 5 seconds before coming back down. Next are clam shells which will target the gluteus medius. For these, lay on your side with your knees and hips bent. Use one arm to make a pillow for your head. Next, while keeping your feet together and core braced, open up your top knee like a clam shell so that the knee of your upper leg rises towards the ceiling. Dr. Stuart McGill recommends 3 sets of 10 reps but with each rep performed mindfully and with a strong activation of the glutes.
Now, once you get to a point where your glutes are “back on” and your hamstrings and lower back feel a little relieved as a result, you’ll want to then start progressively challenging your glutes for more glute activation. There are 3 exercises that Dr. Stuart McGill recommends. First, would be lateral step ups. Next, is the goblet squat. Lastly, we’ll use cable pull-throughs. These exercises are essential to get your glutes in the habit of knowing how to work together with your other muscles in various movement patterns.
Now lastly, although you will likely have success with the previous steps, it’s important that we don’t overlook a potential root cause of your weak glutes - too much sitting. Which is where step 4, prevention comes in. You want to avoid prolonged periods of sitting where you aren’t using your glutes at all, and instead get up and take a walk or have a stretch at least between every 30 minutes of sitting. And even better, during your breaks, perform what I’ll call a “wake up” exercise for your glutes. For example, one great mindful exercise is toe raises, where you point your toes outwards, squeeze your quads, and then rise up to the balls of your feet while squeezing your glutes. Hold for 5 seconds and then come back down and repeat for a total of 10 reps.
So, as a summary, here’s the daily action plan to get rid of gluteal amnesia.
Glute Bridges (3 sets of 10 reps with 5 second pause at top)
Clam Shells (3 sets of 10 reps per side)
Wake Up Exercise (10 reps with 5 second holds, done 3-5 times throughout the day)
Now as your glutes activation improves and you’ve had success with the progression exercises, eventually you’ll reach a point where these daily glute exercises for the most part will no longer needed since you’ll be able to activate, strengthen, and grow your glutes to a much greater degree through your main lower body exercises.
And for a step-by-step program that uses science to show you not only how to properly train each of your muscles week after week, but also how to then best fuel them for recovery and growth so that you can build lean muscle and strip off fat in the most efficient way possible, then simply head on over to builtwithscience.com to take the analysis quiz to discover what program would be best for you:
builtwithscience.com/bws-free...
LINK TO DR.STUART MCGILL’S WORK & BOOKS:
backfitpro.com/
MUSIC:
/ iamryanlittle
Filmed by: Bruno Martin Del Campo
Hope you enjoyed this one! For more training & nutrition guidance, take our free analysis quiz at builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers!
Pokemon p
What should i do for that
are you natty
interesting points ,if anyone else wants to learn about what makes your bum bigger try Loctavan Better Bum Strategy (just google it ) ? Ive heard some super things about it and my co-worker got cool success with it.
Why’s it have to be a $100 bill?
Whole video is quite informative but if you don't have enough time,
How to awaken your glutes 3:11
Daily moves:
1.Glute/Butt Bridge 5:58
2.Clam Shell 7:34
~Lateral steps ups 9:06
~Goblet squat 9:34
~Cable Pull Throughs 10:25
3.Toe Raises 12:00
& for summary 12:24
THANK YOU SO MUCH!!!
🙌🏽
The saviour
perfect
Thank you!
It’s very refreshing to see a fitness channel focus on and cite actual scientific research
Athleanx in youtube is the best
Agree. This guy is actually very good... not just a muscle head like in "Muscle and Fiction" magazine, etc.. It is soundly based.
Ah my man you would love Jeff nippard, guys been doing it for years but love to see others also focus on it as well
Yeah how else was he gonna make us not think he was 🚪.
I'm just played😉
YES 🔥🔥
35 years computer work. Shocking how “waking the glutes “ is taking so much concentration and barely getting a twitch and other muscles want to do the work. Lots of work to do here. Crazy! Thank you!
😊
In the exact same boat. Been doing these for a week and 100% notice a difference already
Try sitting on a power cord
It's so underrated. It's not a masculine topic to talk about. Honestly, I feel like it helps with penis health as well; Maybe because better circulation or more activity in the area.
@@justainchoe who said exercising the glutes isn’t a masculine topic? This isn’t the 50’s
Dude!!! I just did these exercises for 4 consecutive days and can already feel a huge difference in my glutes. Thanks so much for sharing!
(12:24) Summary
- Daily Moves
(5:57) Exercise 1: Glute Bridges; 3 sets of 10 reps with 5 sec holds.
(7:31) Exercise 2: Clam Shells; 3 sets of 10 reps.
(11:58) Exercise 3: Toe Raises; 10 reps with 5 sec holds 3 to 5 times throughout the day.
- Advanced Exercises
(9:05) Lateral Steps Ups
(9:33) Goblet Squats
(10:25) Cable Pull-Throughs
Detailed Overview:
(3:31) Step 0: Testing - "To find out if your glutes may indeed be in needing some more attention, there's four key indicators that we can look at."
(2:04) Gluteal Amnesia: Indicator 1 - Lack of Feeling of Glutes (and, consequently, sore tight lower back and hamstrings)
(2:19) Gluteal Amnesia: Indicator 2 - Single Leg Loop Bridge
(2:40) Gluteal Amnesia: Indicator 3 - Posture (Anterior Pelivc Tilt)
(2:51) Gluteal Amnesia: Indicator 4 - Sedentary Lifestyle (Flat Butt Syndrome)
(3:31) Step 1: Contraction - "To understand what a glute contraction actually feels like and getting your brain to connect to the muscle."
(3:39) Exercise 1
(3:58) Exercise 2
(4:26) Step 2: Activation - "Once you've run a few sets of each of those, and you can actually really feel your glutes contracting in each of those positions, we want to then progress it to some exercises where your glutes are working against gravity, which is where step 2 comes in. To do so, we'll use 2 simple exercises (...) found to be the best option to getting those glutes firing again.
(5:57) Glute/Back Bridge: "Targets the largest of your glute muscles, the gluteus maximus"; "5 second pause at top."
(7:31) Clam Shell: "Used to target another important glute muscle, the gluteus medius."
- 3 sets of 10 reps "but with each rep preformed mindfully and with a strong activation of the glutes."
(8:30) Step 3: Progression with resistance/load - "Once you do get back to a point where your glutes are firing and you're feeling a lot more relief on your lower back and hamstrings, you want to then start progressing your glutes with more and more resistance and load, and train with them in different movement patterns."
(9:05) Lateral Steps Ups: "Challenges glutes in multiple planes."
(9:33) Goblet Squats: "Teaches how to use glutes in squat pattern"
(10:25) Cable Pull-Throughs: "Teaches how to use glutes in hinge pattern with hamstrings."
(11:29) Step 4: Prevention - "Lastly, although you will likely have success with the previous steps, it's important the we don't overlook a potential root cause of all of this: too much sitting and inactivity, which where Step 4: Prevention, comes in."
- "You want to avoid prolonged periods of sitting where you just aren't using your glutes at all, and instead get up and take a walk or have a stretch at least between every 30 minutes of sitting, and even better, during your breaks perform what I'll just call a wake-up exercise for your glutes. For example, one great mindfull exercise is:
(11:58) Toe Raises
- 10 reps of 5 second holds 3 times a day.
Things to keep in mind:
"Good coaching and mindfulness is essential. We've measured that those who treat these exercises trivially do not restablish the gluteal patterns that are required."
"Proper execution (...) is absolutely essential".
Thanks man
thank you
Yoooooo
You went offfffffffffff
Thank you so much!🙏
This video changed my life. I’m NOT exaggerating. I had 2+ years of post ACDF lower back pain radiating from both sides of the pelvic crest. Tried physical therapy, dry needling, and prolotherapy injections ... with little to no results. After 3 days of religiously doing these exercises... no more lower back pain. THANK YOU... you’ve got a new fan.
How bad was your lower back pain? Did you experience any increased soreness after these exercises before you started to feel relief? Any response would be greatly appreciated.
I came to realization that in order to fix my back pain in need to exercise my glutes because when i stood in front of a mirror i noticed that my posture looks perfect when i squeezed my buttcheeks and horrible when i don’t.
@@QuiiKSyyntax I have same problem my posture is really out of whack I'm 6ft3 and have pretty bad apt probably scoliosis too, rounded shoulders, apt just everything
I'm trying so hard nd will try the bridge nd shell again, bridge doesn't seem to do anything for my glutes
@@1deagr make sure to workout your rotator cuffs. Those helped me with rounded shoulders a little bit. Still far way to go.
The bridge is probably not working because you fail to activate the glutes. Also its only meant to reactivate and stabilize them to the point that you can do deadlifts and squats to workout the glutes again.
My sore hip area/Psoas muscle pain has gone since I started doing the Clams most days.
I'm literally in tears as I watch! I stumbled upon your video, looking for something in regards. The Universe heard me. 😇 It was exactly what I needed! My glutes are in a COMA. LOL! My hamstrings are exhausted and so is my lower back. Thank you! Thank you!!!!!! 😊😊😊
Squeeze before raising up into bridge is exactly the coaching I needed. Simple but enormous improvement in effect! Also the external rotation tip is major for me. Immediately felt the glutes engaged in a completely different way during my squats. Thank you so much for the clearly presented science-based info!
Can u tell how to know if my glutes are engaged
LOL same ! I was doing them without engaging thinking that it was doing something 🤦🏼♀️😂
Doing it one legged works for me with or without engaging but from now on I’m going to always engage so I can create a nice beach 🍑. Glad I looked into this before getting to my goal weight because having a little extra fat is going to benefit me and my 🍑 journey.
@@therealhound3977just squeeze your butt cheeks together, you’ll know once you’re doing it.
People don't realize how important this muscle is.
Sir Mix-a-lot knew what was up 😉👌
Not until they try to squat heavy with good form at least. Speaking from experience here hahaha.
TheMadAfrican1 core is typically the limiting factor, not glutes or legs
Like me. I Just realized IT When ive got This horrible Back pain
Oh, I _do_ see why booty is so important 😏
edit:
i have edited this comment and now you will never know how it got 3.2k likes.
I awakened my gluteus maximus decimus meridius, commander of the Armies of the North, General of the Felix Legions and loyal servant to the true emperor, Marcus Aurelius. Father to a murdered son. Husband to a murdered wife. And I will have my vengeance, in this life or the next.
tu comentario me representa
Syiiit
Dude that's my life
2021: awakened your sexuality
I used to have flat glutes and bulky thighs. I started having knee pain when doing jumping jacks or skipping etc. then I came across a video that spoke about sleeping glutes, I realized I never really engaged my glutes. I did the bridge and clam shells and started to consciously engage my glutes. It made a huge difference and I don’t have knee pain anymore
Ohhhh my god. It’s like I’ve never done a glute bridge before in my life and Ive been lifting for 10 years at this point. I’m doing this with bodyweight too. Jeremy this is amazing! Thank you!
This video was a game-changer for me. Diagnosed with "gluteal atrophy" I was sent to PT. They gave me squats and lunges which only strengthened my overly tight hamstrings, which no amount of stretching has cured to date. After years and many visits to different PT's, this simple TH-cam video made all the difference. Thanks Jeremy.
Hello please help me .
What did u do? I'm also suffered with gluteal atrophy because of injections, when i was kid.Did you completely recover from atrophy?
@@mounikameda4542 Hi Mounika. Yes, however, it takes time (and by that I mean months. Consistency is everything) - and it's ongoing. Because of my sedentary desk job I have to work hard to activate and exercise my glutes regularly to keep them strong. I enjoy exercising and now that I know the importance of mind-body awareness, why my hamstrings are always so tight and how to activate my glutes, it makes all the difference. Don't be discouraged. As soon as I did the right moves as mentioned by Jeremy, I was able to feel some small strength in my glutes within the first 2 weeks. Once I could feel something, it was easier to connect to the muscle and from the build on that.
@@bjexner Thank you very much Barbara exner😍😋.Thanks for your response.
@@bjexner Hi Barbara , i have one doubt, these exercises will help to regain the hypertrophy.i had a muscle atrophy from my childhood and there is a fat loss due to injections.
Did you experience any muscle atrophy?
@s bright Thanks dear
I awaken my glutes by slapping them and say “WAKE UP ASs”
Djobo Kuwali Kinky
@California Dreamer bro
@@glaserguiller2431 bro
Omg xD
Do you force feed your ass a can of monster, can included?
I love that you go into alignment and what a person should be feeling and doing at each moment in the exercise.
I’m only a few weeks into my fitness rediscovery. I’ve had no trouble finding my other muscle groups but noticed just a couple of days ago exactly what I’ve just watched you describe in this video. An hour ago my cheeks weren’t even responding to the grab and clench check, now they’re clutching on command. I cannot wait to start making my glutes burn. Thank you
my note; p/s i took it from other comment dont mind me :)
How to awaken your glutes 3:11
Daily moves:
1.Glute/Butt Bridge 5:58
2.Clam Shell 7:34
~Lateral steps ups 9:06
~Goblet squat 9:34
~Cable Pull Throughs 10:25
3.Toe Raises 12:00
& for summary 12:24
thank you!
At 5:58 is it only possible imagining a 100 dollar bill? I'm in Europe and broke...can I imagine a 5 Euro bill or wouldn't that work
@@atlanticocean711 welcome
@@vhlp4534 AHAHAHAHHA hye man yeah that's probably gonna work too! stay strong mannn
@@wrongpeps4967 bro, the 5 euro bill keeps sliding. Any idea what to do?
as a musician I spent years sitting, the last 10 years I've been in agony with hip and back pain. Physical therapy never addressed my glutes. After 3 days of these exercises the pain is now starting to diminish. Spot on!
First thing I thought about were musicians I know. They all complain about lower back and neck muscles.
I have been doing the Clams and Glute Bridges for months now and thought I was doing ok, but I watched this amazing video yesterday and followed your instructions when doing the exercises after it. I noticed a difference while doing them. This morning my glutes feel like they have had a massive workout, and I only had time to do 2x10 of the exercises. Wow, what a difference in the squeezing $100 bill thing LOL.................. Thank you so much Jeremy for making and sharing this video. PS The graphics and interviews take this video to another level, amazing.
2 years later, I'd imagine by now you are able to pick up $100 notes with your butt cheeks? Just squat down and bam, $100 richer
This is super important for people to discuss before beginning to engage in regular exercise. I had no idea that i had glute amnesia and began working out years ago. I didn't know that i wasn't properly activating the glutes and pushed harder and harder weight, and eventually caused hip flexor and knee injuries from a combination of cardio plus heavy strength routines that lacked balanced activation a, stimulation and muscle gain. doctors and PT and trainers alike should encourage people to engage in activation tests to identify weaknesses before pushing at the gym. For TH-camrs, it would be helpful for them to come up with simple "Tests" to proliferate on their channels, with ideas like "if you can do 15 slow reps of X action, you can consider your activation appropriate for the gym"
Mate, I dont know who you are, but you just made my life amazing again.
I had sciatica for over a year and just now realized I did the 2 excerises wrong.
I was recovering from back surgery during corona (so no going to theraphy, rather was adjusted to just video) and your take on the 2 exercises made my body not feel pain for the first time in months (no bullshit).
You have no idea how much you've helped me with this video. Thank you so much!
What is the best way to support your business?
Great to hear :) You've already done enough in return by just watching the video and commenting! Wishing you the best!
@@JeremyEthier jeremy can you make a video on how to heal quicker, or to know when to exersise.
Ive been feeling sore and pain on my abs and I've rested for 2 days so should I start and ignore the soreness and pain or should I wait.
Accurate Gamer eat enough protein (100g-150g short-tall person) and if you’re sore for more than two days you either haven’t worked them muscles that intensely before or you haven’t eaten enough protein, or you’ve injured yourself. You’ll know if you’ve seriously injured yourself as instead of a burn or soreness it’ll be a sharp pain around where the tendons, ligaments, cartilage, fascia are; or on the bones. If you feel pain anywhere other than your muscles you’ve done incorrect form and hurt yourself. I’d say only do metabolic stress training on knee, shoulder, and back related muscles as these are more difficult to maintain perfect form for and are common injury sites. I’d say progressive overload training is only used full for biceps, some tricep exercises, abs, ass, lateral muscles.
Dude same
@@accurategamer7085 Yes,please! I've been wondering the same thing!
As a healthcare practitioner and occupational therapist I applaud you Jeremy! Some of the best videos on the internet for guiding people in exercise. 👏
Haven’t seen a body shot but I’d probably do you
😊
For sure.
good lord. probably one of the best videos i have ever seen on youtube regarding PT, fitness, movements, muscles, etc. Really great job
YOU INTERVIEWED DR. McGILL??? That's crazy; he's legendary!
talking to a researcher rather than discussing articles is a way more interesting watch
Agreed!
Well said .
Thank you! I’m a 60 year old runner, who for about 8 weeks now, have been struggling with a calf injury. My Physio has been telling me it’s likely due to under-utilised glutes and that I need to “activate my glutes” while running. A lot of these self help vids on you tube also tell you to “activate your glutes” but are a bit sparse in the “how” and “why” sections. I now have a way forward, along with the “why” question answered!
your videos are the best. In a world full of content creators who don't want to put more than 5 minutes of effort, your work ethic and passion for your profession comes through.
Activation
1st glute muscles 6:01
2nd chim shells 7:34
3rd lateral step ups 9:20
4rd goblet squats 9:42
5th cable pull trough 9:38
A hero without a cape.
(CLAM shells)
For the love of God. Thank you
"Flat Butt Syndrome" I feel personally attacked... 😂
😂😂😂😂😂
Eish same here 🤣
LOL
you got that sponge bob butt?
@@pastoryoda2789 Reminds me of that Patrick's Iron Bun Workout episode, that episode is far more inspiring now than it was.
I came across this video two years ago, and it changed my life.i had to search up and find this video to comment about it.
I was suffering from lower back pain for years .I started to do these exercises (along with other weight training) and now I would say 90% of my pain is gone.
So I have to take this moment to thank this guy for this awesome video.
Great help. Thanks. I'm 72 and started walk/running about a year and a half ago. My glutes needed these wake up exercises. The detailed explanations are really helpful.
After all those years of living without an ass and needing extra layers to sit even on a comfortable piece of furniture, 2021 will be the start of some sick ass development.
Let's get it 💪
🤟🏻😎🤟🏻✨🍑✨
sick ass ass development
2 months later, did you see any difference?
@@erikperhs_ there's some extra definition visible, unfortunately not yet noticeable when wearing pants lmfao
Do it “mindfully” ...key word 💯
What a great video. I have had terrible back pain as I've taken up golf. I do lots of exercising for golf strength, but I was diagnosed as having unactivated glutes and my back is trying to compensate! This is a great program starting with awakening to strength. Thank you!
Finally now I know the reason for my lower back pain and why I am unable to perform certain exercises.
You have been great help. No one actually discuss these minor points which become major cause of problem.
I am really thankful to you. 💕
This is legit!!! After regularly doing the activation exercises for a week, I can finally feel my glutes being worked when I do air squats😭😭 😭 Thank you Jeremy!!
hows the progress??
@@dollydread8274 I can now squat 3/4 of my own body weight with proper form and without hurting by back. I think that's pretty good progress for me.
I still do these activation exercises, but just not as regularly as I did initially. I mix it up with banded versions once in a while.
the only thing legit is these balls in your face
what’s the progress
Finally seeing the link between tight hamstrings/lack of squat range of motion/ tight lower back pain. I had no idea my glutes were underperforming all this time. Thank you for providing the pathway to better movement! What a gift for 2021!
Damn I didn’t realise people didn’t know what anterior pelvic tilt was. Very common issue and sooo damaging
Just did the first two exercises for the first time. Wow. I don’t know if my glutes have ever felt this punished in one sitting. And judging by the comments, looks like this is all headed in the right direction. THANK YOU, JEREMY ETHIER!!!!
I have watched and enjoyed this a few times now, but for some reason I missed the bit about the feet during the Glute Bridge, and "pushing your feet away from you". OMG this is a massive game changer for me. I felt it from the very start of my glutes in my lower back all the way down, and intensely so too. Thank you so much again Jeremy, this is genius advice, I dont think I have heard it on any other "bridge" video. 🙏
This was a well-created video with visuals and backed-up by science and a doctor! This is why you have a following; awesome work, we appreciate all of this.
Thanks Jeremy. Now how do I awaken my calves? Asking for a friend..his name is Omar.
B R U H
😂😂😂
Tell Omar I said hi
Underrated comment🤣😭
Shots fired
I have ALL of these issues and my surrounding muscles have gotten stronger making everything worse. This video gives me exactly what i need to stop getting pain just from my daily work etc
This is the first video to accurately describe how to fix my DEBILITATING back pain. I’m not kidding. I haven’t been able to work on my feet. I’m a very active 42 year old that has been absolutely grounded because of this exact syndrome after an injury. Thank you. Thank you. Thank you!!!!!
Wow using a band with those glute bridges makes a huge difference! Highly recommend following his advice on this. Can feel my glutes activate way more with the band as opposed to glute bridges without.
I test positive for all, I've been diagnosed with no butt.
Stfu you just try so hard to be funny
@@norpriest521 You must want proof, sorry lad you ain't getting booty pic.
Burnt😂
😵
@@norpriest521 He actually is funny, trying hard or not!
I almost never leave comments on fitness stuff, but this time around I will- these have GREATLY helped with my squats. After only 3 days of doing the glute bridges and clamshells, I no longer get lower back soreness after a squatting set. It's kind of insane.
Rehabbing an injury. All the directions here are so specific, they are amazing, and instantly helpful.
Remember it is essential to maintain solid eye contact with the person opposite you during clam shells and cable pull throughs for maximum effect.
bloody hell!
this is why I hate doing glute exercises in the gym, even though nobody gives a fuck about anyone, I'm just too conscious about doing em. Especially the bridges!
Good tip!
And you can take it to the next level by muttering Rihanna’s “Work work work work work” under your breath while maintaining eye contact.
What if there is no one in front of you?
the man said flat butt syndrome 😂 😂 😂 😂
Ooof my condolences
@chile i- depends if a girl was too skinny she would look like one of those plastic surgery freaks
Hey girl, its true that girls like a guy with hips too
@@rstuff1605 I don't think hips, but for what I've seen, the female brain is attracted to large shoulders going slimmer on the way down (inverted triangle) and a little booty boot
Veronica Wang girl I suffer
Love this. Good solid accessible advice that works. Using Jeremy's clear thorough instructions I have recovered my mobility after years of sitting in the office. At 51 I am on the mend after herniating a disc. Thanks for posting dude. Love your work.
I've spent so many years just sitting around, and all of the stuff in this video makes so much sense. I can so very clearly feel that my ass is just not involved in my day to day at all. I can feel that everything I should have used my glutes for gets done by leg and lower back, and both my legs and lower back hurt like hell most of the time if I need to do something physical. Walking is literally agony because instead of taking straight steps with my legs, my hips kinda swivel more to compensate for weakness and stiffness.
It's crazy what happens to your body when you give up and let yourself go.
If you're young and you like doing something active like skateboarding, bicycling or some sport, never stop. The second you stop is the second your body starts going downhill, and it's gonna go faster and faster and faster as time goes on.
Never stop playing and having fun, you get one body, mess it up and you're done.
Another brilliantly laid out explanation for the solution to everyone’s issues.
How to awaken your glutes 3:11
Daily moves:
1.Glute/Butt Bridge 5:58
2.Clam Shell 7:34
~Lateral steps ups 9:06
~Goblet squat 9:34
~Cable Pull Throughs 10:25
3.Toe Raises 12:00
& for summary 12:24
Hi. Thank you so much. I have a lower back injury issue. I need to strengthen my glutes carefully. You and the doctor worked wonderfully together to help me. I will follow your instructions daily to strengthen the largest most important glute muscles which will help my back. Stay healthy, happy and safe.
This was fantastic! Really appreciate the fact that these training methods came from Dr Stuart McGill.
Nobody ever told me this.
I never understood why couldn’t tire my butt.
I never understood why I couldn’t perform some liftings with standard weights, or jumping high, or running fast.
You can’t imagine how frustrating it could be for an athlete.
I feel in owe towards you for showing this in this BEAUTIFUL video.
I should give you all money I gave to PTs all these years.
THANK YOU!!!!!!!!
This was groundbreaking for my chronic low back pain from lifting weights. Thank you so much!
This is the best I've come across it's not all about how to get bigger and stronger but gives better understanding and actually helps
Wow wow wow… due to an injury in childhood I have struggled with glute strength and imbalance my whole adult life. This is the explanation and progression I have needed! Thx!!
Can you do a full hip video? Meaning exercises for glute minimus, medius, maximus, abductors, adductors, quads, and hamstrings.
You can activate all those by moving in all planes of motion. Front/back, side, hip hinge. So front or back squats, side lunges, and glute bridges
Man, this vid is gold. After an injury followed by months of lockdowns, I have dead butt. I felt NO contraction with my hands under my butt. Now I know where most of my back pain and even balance problems are coming from. I'm going to do the exercises shown here religiously. Thanks for this!
I love when people make videos citing the research. It gives credit to researchers and viewers are also assured.
These exercises stopped my lower back pain in 3 days. Really happy with them. Thank you so much for the cues and perfect exercises
you do all 5 everyday?
That quickly?? That is amazing! Good for you 👍 I will start this right now and I’m hoping for the same. My lower back curves inward wayy more and sticks my belly out like what he shows in the video.
I want to thank you so much for this video. I started out a month and a half ago with 30 bridges and 30 clams on each side every morning. Now I’m doing 60-90 bridges and 30 clams and 30 side knee kick ups with bands on each side and I can’t begin to tell you the difference it makes in my every day life, in all of my workouts especially butt work outs and how my butt looks. I work sitting a lot, so I do this butt activation every single morning even on rest days. I so truly appreciate this video and have recommended since to others as well!!
I really appreciate the extra cues you give to help get the muscles awake…very helpful
Exactly what I needed! I've been training my lower abs to relief my lower back, but wasn't aware that my glutes need the same amount of attention!
Daily plan: 12:24
Specific cues -
To start:
Contraction 3:33 (sitting clench and lunge clench until understand feeling)
Activation 5:58 (glute bridge - 3 sets of 10)
7:34 (clam shell - 3 sets of 10)
After feeling relief progress with resistance/load:
Lateral step ups 9:28
Goblet squat 9:47
Cable pull through 10:37
Prevention after results:
Toe raises 12:02
This was important to me and has given me hope for my lower back, I truly believe this was the answer I’ve been looking for. Also your professionalism , Presentation, and clarity was absolutely excellent, keep up the good work. I am now one of your regular TH-cam visitors.
Love you!!! Thank you for your thorough knowledge and patient explanation of each exercise. You rock! Your passion shows!!!
Thanks, that is exactly what’s going on with my back and hamstrings. I know this will finally give me the relief I need. Awesome.
This ACTUALLY is a really useful video for anyone who sits a lot. I personally workout 3-4 times a week, and still suffer by glutes amnesia. Thank you for helping!
His mustache really makes me trust him.
🤣🤣🤣🤣🤣
😂😂😂
hahahahaha!!!!!!!!!
it makes me want fried chicken.
Lmaooo
I Have to thank you AND THE WHOLE TEAm you guys do such a good and sincere job at going into this. I struggle with asking the trainers for help. For form correction. I love to come watch and educate myself here. Thanks a ton please keep doing this
Excellent information! Love Dr. McGill's material and another great lesson Jeremy!
How many people actually sat on their hands
The answer you seek shall be find in the number of views :DDD (let´s face the truth- everybody has tried it right away :-) )
I gotta feel does cheeks u feel me .;)
hahahahaha!!!!!!!!!!!
I’m glad you posted this, I’ve had lower back pain randomly since last year
Thanks for this video. I've been thinking that I don't push myself enough, but when I do find that I'm unable to activate particularly medius and sometimes give up. I have little to no cartilage in one of my hips and support and development alleviate discomfort. I also like to share videos with others who also have injuries or need quality info as well. Turning on muscles is helpful before starting exercise as well as target specific tips. When I was a kid I uses to entertain myself in passive activities by flexing muscle groups and this may be why I had better development until life got busy - on top of youth of course. I'm going to do this again in passive mode of standing and sitting. I've watched McGill and Squat U videos, but sometimes it's the accumulation of understanding and a particular tip on top that makes everything "click". Nice job Jeremy!
Wow!! Thank you!!!! I have ALL FOUR issues. I tried your glute-bridge, and felt it mostly in my legs. Pushing my feet out worked!!!!! Thank you!!!
wth never got this on my feed. TH-cam tryna hold my ass back
I was suffering leg pain for several years until I saw this video. It made me realize that sitting for prolonged period of time causes weak glutes, then the leg becomes painful as it has to do all the work. Thank you so much Jeremy for your extremely helpful video!
These finite details helped wake up my muscles so my work is getting to the proper strength needed. I have been to physical therapist and the addition of your detail I could feel the weakness! Thank you!!!
Thank you SO SO Much Jeremy. Your teaching style and videos are the best on YT. I simply Love you and what you do.
I love the style in which you organize the information in your videos. It's hard to find a TH-camr who makes concise learnable content.
Hey Jeremy, can you make a video on "how to correct scoliosis at the gym"?
It would be awesome for poeple who have scoliosis and you would be the first on TH-cam to make a video like this because all the video for scoliosis are basic stretches that does not help, thank you you 💪
(like so that he sees this comment)
Yeah, if it's possible.
@@therobustmole1137 yes
yes!! and how to deal with muscle imbalance on the sides of the backbone
@@jayaddison5332 Yeah, I've got muscle imbalances on my whole body because of scoliosis
This is a great idea. His video on anterior pelvic tilt helped me with that issue. Would love a scoliosis one
Thank you for this gold and not gatekeeping health--it's radical! ❤
Brilliant. Thorough, with scientific explanations. Couldn’t ask for more.
Been a fan for a min and I am still amazed at the quality and production of your videos. Getting fit or starting a healthy lifestyle is difficult but your science-based videos really help me understand my body so much better!
Awesome Jeremy!
Such a important but overlooked aspect of our workout - especially in the age of pandemic. Easy enough to do at home too. Your visuals speak for themself.
Looking forward to a sequel of this one 😍
‘Best of youtube’ style video; informative and important!
You are my favourite fitness creator at this time. Keep up the good work!
What a great video! Performing these exercises has helped so much in understanding why squats and hips thrusts never gave the results I was expecting. Learning to activate the glutes and correcting overpronation (not featured) has been life changing.
Jeremy, your presentation has improved over the year. You sound more comfortable, good job bruh! Oh and good material. 👍🏽
Thank you for giving this info for free and getting straight to the point.
I used to have a massive butt but injured my back and it atrophied like crazy. Since recovered it has been difficult activating my posterior chain during squats and deadlifts, especially deadlifts. But after doing these my numbers are comming back up in my lifts :)
As a Pilates instructor he is 100% correct, a huge portion of my clients with back problems have weak glutes
So helpful, I usually have a very active job, but went back to study this year and got injured so many times from sitting too much. Flat feet, weak glutes, bad combo, Finally now I have the right excises to do cheers.
Just wanted to chime in and add that this video has been really helpful to me. Great info, stunning presentation, and very friendly visuals. The tips on how to isolate individual muscles were spot on for me! Thank you for your hard work, and for sharing these resources publicly. Wishing you continued success in your endeavours
I was suffering from knots in my lower back and shoulder blade accompanied by rotator cuff pain while doing overhead lifts. Doctor said I had scapular dyskinesis and had me doing PT that only focused on scapular exercises. Many weeks went by, no improvement. Thankfully, I found an amazing orthopedic/sports massage therapist who suggested that gluteal amnesia could be part of the problem (I work a desk job) which led me to finding your video. I added these movements to my PT regime yesterday and woke up with NO shoulder pain after dealing with this issue for over 2 months. I cannot believe it. THANK YOU!!!!
Seriously though, these exercises have really helped me in the past. I can't wait to try these new ones ! Thanks man !