Thank you for watching everyone! If you want more information, you can see this video for "Myths" about glute activation: ruclips.net/video/L8YQyZfpBgM/видео.html - If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration
It has taken me about 3 years to wrap my mind around this sort of thought& you put into words all of the issues I have been having from the progression of scoliosis and improper spine alignment . I have had a chronic hip/glute medius contraction for about 17 years post spinal fusion, I have recently (after about 9 months with a trainer and a year of physical therapy prior to that) realized this need for internal rotation. My trainer has always cued me for that toes out stance and I never felt my glutes and my hip problems continued. Just this week I started with a knees in approach and pigeon toed and I’ve felt more activation than I have in 16 years. When you started talking about walking and the feet I smiled because I always knew intuitively that something was wrong there and need help with my gait. Thank you for this info so much , I watch on IG Too, please keep these hacks coming . 🙏🏼
Your recent uploads are becoming in sync with my body's needs. Still a work in progress getting the right side of body to activate properly but, just.. Thank You!!
@@conorharris Hi Conor, your channel is really helpful. Can you make a video about posterior pelvic tilt? I think it's overlooked point in healthy posture. Thx for all, great job✌️💪
This is really good. Most people don't understand the function of the pelvic explained very well here. What not to do for glutes: squeezing, minibands, cables, hipthrusts, wide squats/deadlifts (sumo) What to do instead: unilateral exercises with emphasing on deep flexon (hip, knee, ankle) and internal rotation. Those are reverse lunges, step down/ups, single leg RDLs, bulgarian split squats. It's about feeling the glutes lengthening under tension. There is a connettion between our feet and core (pelvic floor) wich reflexive activates the glutes.
My calves have always been easily and overly developed, with my quads easily engaging in everyday activity. I think this is making my glutes look small, rather than having small glutes period. These tips are going to be SO helpful to be sure I'm engaging the right muscles. The smallest shifts often make the biggest impact.
Wow this is revolutionary! I'm going to try these amazing tips for my next sesh, thank you ever so much for sharing your valuable knowledge. I'm just so discouraged at the moment knowing I am putting all of my effort into each session and yet seeing zero gains in gluteus area.
Excellent explanation. Just a suggestion perhaps on your next demo the Taylor wear a light color pants so it is more visible the muscle that’s been work on. Thanks for sharing.
Omg @Carrie Foster same here. I had some congestion in my pelvic which resulted to looking a bit closer and it was detected that my vein specialist was baffled how I was getting any blood flow throughout my entire body. Long store short, I had some procedures done to open those tiny veins and got rid of the miracles in spider veins. Therefore the main veins were open and standing blood where it should have been going. I am thankful and grateful and blessed that all of this was brought to my attention by my side. At any rate I start seeing my calves build my glutes my hamstrings and my quads began to grow. I was walking every day 3 miles very little weight training and I pass by the mirror one day and it almost scared me that my glutes were growing for the first time since being a young adult. So I had to go out of town and after a week of not walking and exercising it was almost like someone stuck a pin in my glutes and all of the air came out lol. So I am so thankful for this video and I am back at it again plus I’ve been going to the gym with a trainer. So I am going to make sure he knows about these steps thanks again for the video blessings and blessings and more blessings to each and everyone of you that’s reading. Sorry for the long message.
For many years I had very bad lower back tightness and anterior pelvic tilt and struggled to get any glute activation. It look me a long time to loosen the muscles on the front of my hips up enough to finally feel my glutes and hamstrings work. The excessive tightness that I had developed in my hips over many years made it nearly impossible to regain the mind muscle connection with my posterior chain. I barely had any mobility to put them in a position to work like you said
@@lazysunbather for me it was actively driving my knees out to a little past shoulder width all day when standing to relearn what it should feel like. PNF Stretching in Reclining Hero Pose, Single Leg Bridges, and Butterfly positions while doing the exercises KOT Guy posts. I also train a lot if BJJ Animal drills and Muay Thai/Yoga rooting.
This is ABSOLUTELY true!!! The last tip... It works for me BETTER than squats and hip thrusts -in terms of the day/s after feeling she soreness (muscle fibers torn). I have naturally flat glutes - the wide spread... Thanks for your thoroughness 🎉 Serve The Yéhovah-God Jesus
Activating and growing are two different things. Some activation is necessary for growth though. Activation and strengthening of glutes should be possible for everyone. How big they grow and with how much effort, nutrition and gear? Depends a LOT ON GENETICS. That's why we see some people with naturally bigger/ rounder tooshes where as some people achieve limited size/ have slightly flatter tooshes even with a lot of heavy squatting and lunging. That said, these exercises would definitely make you feel good.
it is hard to actually see what she is doing because of the black pants. But I thank you very much for the information . It was very surprising for me.
Okay I just discovered your RUclips and I'm in tears because I feel like something can finally be done about my inability to get a deep breath, my APT, flared ribs, and collapsed arches. I'm not overweight and no amount of working out has helped. What combo of your programs/sections in your programs will help me fix these things? Can your recommend a trainer near Nashville?
Man, you just changed EVERYTHING for me, with this one cue at 7:05. Pushing through the arch of my foot. Just tried it with bodyweight single leg deadlifts and have never felt my glutes like this. Can't wait to try with all the deadlift and squat variations. Any advice for the hyper extension bench and glute activation? I've heard toes out engages glutes more, but that's not what you're saying here. Thanks! 🤜
I have pain in the knee when walking for years and also piriformis syndrome. I had to learn how to walk properly, as my movement was a total mess. Most important fix was pushing through the ball of the big toe every step also on the painful side and activating that numb glute at the same time. It’s getting better every day, but it takes very long to fix all i the imbalances from head to toe, would love to work out more often but my muscles need time to regenerate after workout as they haven’t been used properly for years.
What if I have no arch because my foot is flat? In fact, my right foot is is super flat footed compared to my left foot and all my inactivation problems are on my right side. My physiotherapist told me an exercise to increase the arch by keeping my foot flat on the ground and lifting my big toe as far as it can go and holding that for 10secx10 reps. Desperately trying to fix my twisted and uneven back from not being able to activate my right glute, lower back and whatever muscles there are as I can feel it from the moment I sit down, my left side starts to get tight from having to hold up my entire body. I'll try to push through the ball of the big toe as much as I can despite having flat feet and report back in a week or two. Thank y'all for sharing the info!
Having a beautiful muse is a good strategy to keep viewers engaged. :)) The skeleton makes it nerdy. The muse makes it cool. Thank you for the awesome knowledge you drop here!
Ok but not sure about 1.55 to 4.mins = SI joint added to the twisting with a rounded back? however agree with the concept of joint mechanics/alignment in the push off for optimal power and glut muscular engagement
I just experienced the arch and glute connection uphill today. Used to have glute pull uphill, stretched last night to help this - today uphill no glute problem but arch pull! Addtl arch exercises needed!
Great video as I have hip tightness. But your program goes against Bret Contreras program. Women tend to get results when doing all those isolation exercises.. so it’s confusing.
Whenever on occasion l do high weighted stepups: in sets of 25, l have an aching butt for days......which l don,t particularly have with other leg exercises......but l,m not trying to grow my ancient 1953 butt.....its just a side affect of that exercise, so: l should imagine that would be an ideal exercise for someone trying to increase their peachlike. I,m not certain whether stepups are good for your knee joints though.....certainly the weighted version: as my knees always feel strained the next day.
glut on the left leg on this video would engage while being stretched as well? Because when I try it, because of the weight bearing, it's either overload on the left quat or left glut work together.
People who do a lot of squats have clenched butts and very thick quads and hamstrings. This makes their butt look smaller and less round. Also When the legs are too thick it visually overshadows the butt. I stopped doing a lot of open wide stance squats and switched to closed stance squats, weighted bridges and mostly legs lifts with ankle weights. The key is to build the glutes without squatting so much. Women probably like this more than men but if you need a bigger booty I promise you it works!
i subscribed since u put out great info and explanations. HOWEVER for growing glutes, dont we need FULL range of motion in a muscle. Smaller range of motion does not lead to best growth. please correct me if i am wrong
Most of the basic PRI exercises will naturally alleviate PFPS symptoms. My understanding of Patella femoral pain syndrome is basically that it literally just means "General kneecap pain", and it's not specific as to exactly WHY that is occurring. Usually it is a combination of the things that Conor's videos address as far as dysfunctional movement and the like.
@@conorharris 1./ 90-90 Hip Shift with Hemibridge and Balloon 2/. Left Sidelying Foot Toward Ceiling with Un-Resisted Right Glute Max 3.’/ Retro Stair 4 /Left Sidelying Left Flexed Adduction with Right Extended Abduction and Left Abdominal Co-Activation 5/ Standing Supported Right Squat with Weighted Left Proximal Hamstring and Knee Flexion 6 /Standing Supported Right Squat with Left Gluteus Medius 7/ Standing Unsupported Right Squat with Resisted Left Hamstring 8/ Standing Supported Left Squat Lateral Dips
Enjoy the education as always Conor. For the last movement the side lunge to the right side, will that be counterproductive for L AIC , working the right adductor, or just what we would want freeing up the L AIC sufferers R hip, femur, tibia torsion problems? I was going to side lunge left, but wanted to double check about Right as I'm already neurologically a problem on the that side any reinforcement I found sets me back fast.
So would it be beneficial for me to do the first two exercises before I train my glutes? And, would I do the exercises on both sides or would that depend on if I'm Left AIC or PEC?
@@conorharris awesome! I only ask because i am recovering from a QL injury myself. Your video explanations are by far the easiest to understand that i have seen on youtube
My problem is I can make gains in the glutes but One 3 hour sit session at the hair salon seems to revert all progress. It’s so frustrating. Here today gone tomorrow. Been training using everything I can find. Will try these theories too. Thanks!
You aren't making progress because you aren't increasing the weight. Getting a pump at the gym doesn't mean you are doing enough damage to the muscle fibers to induce growth. Get your hip thrust to 405 x5 or higher and report back if your butt is still small.
Amazing content Connor! Could you explain what biomechanical imbalances lead to the development of hammer/claw toes? And what is your opinion about AlM's approach to this kind of issues ?
Appreciate it! Usually someone who is forward (extended) and looking to prevent themselves from falling too far forward in their center of pass. Gary Ward's work is great, I credit a lot of my foot content to his material.
Maybe you could do a video assessing the benefits of sitting cross legged like the Japanese do. And benefits of some Tai Chi moves. I suspect the asians already figured out some of what you are teaching.
Thank you So much Conor. Amazing amazing. Felt a release of tension from my left glute and back ! How do we walk to keep helping those glute muscles to be in this relieved and engaged state at the same time, while Walking ? Because that’s important activity we do the whole day moving around … what to keep in mind so as we don’t reverse the workout effect? One simple Tip would be very useful. Thanks much .
@@conorharris thank you very much. So kind of you to reply. Appreciate it so much. I use my left glute and left adductors a lot. And also keep the left glute tight always… this above video helped me release that tension. My right glute and legs are mostly free in many positions because I don’t place my fore foot on the floor onky Use the outer side of my right heel. Shall definitely use the left AIC as you mentioned. Bless you.
In the first exercise, when you say on the elevated foot side the knee goes in a little, do you mean hip internal rotation or adduction? Thanks so much for the content!
i have a bilateral fusion of my tranverse processes between L5 and sacrum (>bertolottis). Not only does this put my twerking career on hold, I have a huge problem isolating and activating my glutes. Would it make sense that this congenital defect is behind it because it prevents the relevant rotation? Of course, I'm out here looking for workarounds, if you can think of any. Thanks!
Nice video. Yet I have a question or two. Will the mechanics that you explain work with a person who has flatback? Have you heard about the relation between the angle of neck of the femur and optimal squat posiotion?
Heavy Squats.....stiff legged deadlifts made my booty huge....I wasn't even trying for a big butt it happened by accident when I was trying to get my squat up....just saying.
Hey Connor, my friend who discovered PRI wants to know, if you could recommend ONE pri-pnfluenced exercise for life, for someone without any pattern overtaking them (normal peep), what kind of exercise would you pick to perform? It would be stable like brushing your teeth.
No pills or powder will ever work. You need to lift weights specifically for hypertrophy and train glutes and legs 3 times per week. It can take years to see results but it will happen if you stay consistent. Also need to eat high protein food for muscle growth. This is really the only answer for building a butt. It takes work but I did it. It takes years.
@@JudgeJulieLit I disagree and would say that's inaccurate. Solid muscle doesn't truly get built in weeks. It's dependent on a person's genetics as some people can build muscle faster, but if a person gains muscle within a few weeks then they will likely lose it also very quickly within a few weeks if they stop lifting. If you really want to build a solid butt then it takes time, and all three muscles (gluteus maximus, medius, and minimus) should be being trained. It doesn't help anyone to tell them they should see gains within weeks. That's actually a really bad thing to tell someone. That's not how fitness works. It's ongoing, it doesn't happen within weeks.
@@JudgeJulieLit If you just started training then you will see faster results... known as "newbie gains". It's easier to build muscle when you first start, but it does plateau, and muscle doesn't continue growing at the same rate. Also the longer a person lifts, the more of a foundation they will have and their body will have more muscle memory so even if they stop lifting and restart again it will be far better than someone who has only lifted for a short time. The point is, nobody should go into fitness expecting to see results in weeks! That's entirely the wrong perspective. You must be an exception to the rule because most human bodies do not gain significant muscle within weeks. And I'm very familiar with different types of training. Even those who train for hypertrophy need more than just a few weeks to see results.
My entire family weight trains and we all have big butts now…you can build glutes as flutes respond very well to training. Calves are a lot harder unfortunately.
Thank you for watching everyone! If you want more information, you can see this video for "Myths" about glute activation: ruclips.net/video/L8YQyZfpBgM/видео.html - If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration
It has taken me about 3 years to wrap my mind around this sort of thought& you put into words all of the issues I have been having from the progression of scoliosis and improper spine alignment . I have had a chronic hip/glute medius contraction for about 17 years post spinal fusion, I have recently (after about 9 months with a trainer and a year of physical therapy prior to that) realized this need for internal rotation. My trainer has always cued me for that toes out stance and I never felt my glutes and my hip problems continued. Just this week I started with a knees in approach and pigeon toed and I’ve felt more activation than I have in 16 years. When you started talking about walking and the feet I smiled because I always knew intuitively that something was wrong there and need help with my gait. Thank you for this info so much , I watch on IG Too, please keep these hacks coming . 🙏🏼
Your recent uploads are becoming in sync with my body's needs.
Still a work in progress getting the right side of body to activate properly but, just..
Thank You!!
Glad to be of help :)
@@conorharris Hi Conor, your channel is really helpful. Can you make a video about posterior pelvic tilt? I think it's overlooked point in healthy posture. Thx for all, great job✌️💪
This also looks like a good routine for some people with limited range of motion or mobility. Thanks for sharing 🙏
This is really good. Most people don't understand the function of the pelvic explained very well here.
What not to do for glutes: squeezing, minibands, cables, hipthrusts, wide squats/deadlifts (sumo)
What to do instead: unilateral exercises with emphasing on deep flexon (hip, knee, ankle) and internal rotation.
Those are reverse lunges, step down/ups, single leg RDLs, bulgarian split squats.
It's about feeling the glutes lengthening under tension. There is a connettion between our feet and core (pelvic floor) wich reflexive activates the glutes.
one legged romanian deadlifts (with perfect form) work very well for me.
@@Koraxus for me to.
the front rack reverse lunge is a killer too.
Bret Contreras would heavily disagree. And my glutes do,too
@@Leonidas-eu9bb I will try that.
@@ClaireEmilia maybe you have the right genetics too. But if you can't run fast and/or lift heavy you don't have glutes.
Gonna forward this video to Hank Hill
😩😂
😂😂😂😂
Someone else that remembers Hank!
Maybe you’re not a real biological woman?🤷🏻♂️
My calves have always been easily and overly developed, with my quads easily engaging in everyday activity. I think this is making my glutes look small, rather than having small glutes period. These tips are going to be SO helpful to be sure I'm engaging the right muscles. The smallest shifts often make the biggest impact.
Happy to hear it’s helpful!
dbs
Btw I should mention Trufflette, ye have a very beautiful face, mam. Plz don't get me wrong.
Same here … will try these tips
Wow this is revolutionary! I'm going to try these amazing tips for my next sesh, thank you ever so much for sharing your valuable knowledge. I'm just so discouraged at the moment knowing I am putting all of my effort into each session and yet seeing zero gains in gluteus area.
Excellent explanation. Just a suggestion perhaps on your next demo the Taylor wear a light color pants so it is more visible the muscle that’s been work on.
Thanks for sharing.
Omg @Carrie Foster same here. I had some congestion in my pelvic which resulted to looking a bit closer and it was detected that my vein specialist was baffled how I was getting any blood flow throughout my entire body. Long store short, I had some procedures done to open those tiny veins and got rid of the miracles in spider veins. Therefore the main veins were open and standing blood where it should have been going. I am thankful and grateful and blessed that all of this was brought to my attention by my side. At any rate I start seeing my calves build my glutes my hamstrings and my quads began to grow. I was walking every day 3 miles very little weight training and I pass by the mirror one day and it almost scared me that my glutes were growing for the first time since being a young adult. So I had to go out of town and after a week of not walking and exercising it was almost like someone stuck a pin in my glutes and all of the air came out lol. So I am so thankful for this video and I am back at it again plus I’ve been going to the gym with a trainer. So I am going to make sure he knows about these steps thanks again for the video blessings and blessings and more blessings to each and everyone of you that’s reading. Sorry for the long message.
Wow. My glutes have never fired this well. Thank you thank you.
Awesome to hear 😁
Thank you for sharing this with me. I will need to read this again when I am not so exhausted.
For many years I had very bad lower back tightness and anterior pelvic tilt and struggled to get any glute activation. It look me a long time to loosen the muscles on the front of my hips up enough to finally feel my glutes and hamstrings work. The excessive tightness that I had developed in my hips over many years made it nearly impossible to regain the mind muscle connection with my posterior chain. I barely had any mobility to put them in a position to work like you said
How did you manage to fix it? I’ve struggled with this for the last 3 years.
How long does it take to open up and by doing what he suggested?
Hey, can you respond to these comments, I struggle with the same things and I’m very curious and wanting to figure this out.
@@lazysunbather for me it was actively driving my knees out to a little past shoulder width all day when standing to relearn what it should feel like.
PNF Stretching in Reclining Hero Pose, Single Leg Bridges, and Butterfly positions while doing the exercises KOT Guy posts. I also train a lot if BJJ Animal drills and Muay Thai/Yoga rooting.
What did you do to fix it?
I have never seen that lateral lunge movement anywhere! I will try that next time I'm at the gym!
This is ABSOLUTELY true!!! The last tip... It works for me BETTER than squats and hip thrusts -in terms of the day/s after feeling she soreness (muscle fibers torn). I have naturally flat glutes - the wide spread...
Thanks for your thoroughness 🎉
Serve The Yéhovah-God Jesus
DOMS is not a good indicator of muscle growth or how productive a training session was.
Thank you! These are all priceless advices and anatomy breakdown
Single leg RDLs. They work wonders, and you don't have to worry about your stance.
Activating and growing are two different things. Some activation is necessary for growth though. Activation and strengthening of glutes should be possible for everyone. How big they grow and with how much effort, nutrition and gear? Depends a LOT ON GENETICS. That's why we see some people with naturally bigger/ rounder tooshes where as some people achieve limited size/ have slightly flatter tooshes even with a lot of heavy squatting and lunging. That said, these exercises would definitely make you feel good.
it is hard to actually see what she is doing because of the black pants. But I thank you very much for the information . It was very surprising for me.
Okay I just discovered your RUclips and I'm in tears because I feel like something can finally be done about my inability to get a deep breath, my APT, flared ribs, and collapsed arches. I'm not overweight and no amount of working out has helped. What combo of your programs/sections in your programs will help me fix these things? Can your recommend a trainer near Nashville?
This describes my sons problems to a tee. Did you find a workout routine yet?
Man, you just changed EVERYTHING for me, with this one cue at 7:05. Pushing through the arch of my foot. Just tried it with bodyweight single leg deadlifts and have never felt my glutes like this. Can't wait to try with all the deadlift and squat variations. Any advice for the hyper extension bench and glute activation? I've heard toes out engages glutes more, but that's not what you're saying here. Thanks! 🤜
Same for me too.
I have pain in the knee when walking for years and also piriformis syndrome. I had to learn how to walk properly, as my movement was a total mess. Most important fix was pushing through the ball of the big toe every step also on the painful side and activating that numb glute at the same time. It’s getting better every day, but it takes very long to fix all i the imbalances from head to toe, would love to work out more often but my muscles need time to regenerate after workout as they haven’t been used properly for years.
What if I have no arch because my foot is flat? In fact, my right foot is is super flat footed compared to my left foot and all my inactivation problems are on my right side. My physiotherapist told me an exercise to increase the arch by keeping my foot flat on the ground and lifting my big toe as far as it can go and holding that for 10secx10 reps. Desperately trying to fix my twisted and uneven back from not being able to activate my right glute, lower back and whatever muscles there are as I can feel it from the moment I sit down, my left side starts to get tight from having to hold up my entire body.
I'll try to push through the ball of the big toe as much as I can despite having flat feet and report back in a week or two. Thank y'all for sharing the info!
Terrific explanations … very relevant info for me. Thank you!
Fascinating stuff. I believe this will be quite helpful for me, thanks!
I always learn so much from your videos! Been taking your advice and always feeling better every day. THANK YOU SO MUCH!!!
Having a beautiful muse is a good strategy to keep viewers engaged. :))
The skeleton makes it nerdy.
The muse makes it cool.
Thank you for the awesome knowledge you drop here!
Very welll explained. Great content.
Thank you for an informative video Connor! One thing, is it possible that one develops knee pain from the 6:41 Glute Recruitment exercise? Thanks!
Exercises look good Conor. I have to try the one with the kettle bell first. I looks like it would be full glute work. Thank you!
Ok but not sure about 1.55 to 4.mins = SI joint added to the twisting with a rounded back? however agree with the concept of joint mechanics/alignment in the push off for optimal power and glut muscular engagement
I just experienced the arch and glute connection uphill today. Used to have glute pull uphill, stretched last night to help this - today uphill no glute problem but arch pull! Addtl arch exercises needed!
Thanks! Love this. How much and how long I will see the result that my pelvic is open?
Great video as I have hip tightness. But your program goes against Bret Contreras program. Women tend to get results when doing all those isolation exercises.. so it’s confusing.
Thank you for sharing! Great video!
THANK YOU young man. 😊
I have a problem with my hips, a side it's higher than the other. Which of your programs would you recommend me?
Whenever on occasion l do high weighted stepups: in sets of 25, l have an aching butt for days......which l don,t particularly have with other leg exercises......but l,m not trying to grow my ancient 1953 butt.....its just a side affect of that exercise, so: l should imagine that would be an ideal exercise for someone trying to increase their peachlike. I,m not certain whether stepups are good for your knee joints though.....certainly the weighted version: as my knees always feel strained the next day.
I have serious knee pain, I can barely do the last stretch.
Jeez and here I am genetically gifted growing my belly fat. 😢 I hope the excercises here can help me.
8:50 yes the knees and approach which is why people use a band which you just discourage. Stop contradicting yourself .
Real knowledge and thank you for sharing 💪
glut on the left leg on this video would engage while being stretched as well?
Because when I try it, because of the weight bearing, it's either overload on the left quat or left glut work together.
People who do a lot of squats have clenched butts and very thick quads and hamstrings. This makes their butt look smaller and less round. Also When the legs are too thick it visually overshadows the butt. I stopped doing a lot of open wide stance squats and switched to closed stance squats, weighted bridges and mostly legs lifts with ankle weights.
The key is to build the glutes without squatting so much. Women probably like this more than men but if you need a bigger booty I promise you it works!
i subscribed since u put out great info and explanations. HOWEVER for growing glutes, dont we need FULL range of motion in a muscle. Smaller range of motion does not lead to best growth. please correct me if i am wrong
Thank you this is a very useful for improving my flexibility for running and akso general exercise routine.
Do you by any chance remember the title of the article that you reference about sumo squats? Thanks
Do u have a special programs glutes exercices for patella femoral syndrome ??
Most of the basic PRI exercises will naturally alleviate PFPS symptoms. My understanding of Patella femoral pain syndrome is basically that it literally just means "General kneecap pain", and it's not specific as to exactly WHY that is occurring. Usually it is a combination of the things that Conor's videos address as far as dysfunctional movement and the like.
Nailed it Tyler!
@@conorharris
1./ 90-90 Hip Shift with Hemibridge and Balloon
2/. Left Sidelying Foot Toward Ceiling with Un-Resisted Right Glute Max
3.’/ Retro Stair
4 /Left Sidelying Left Flexed Adduction with Right Extended Abduction and Left Abdominal Co-Activation
5/ Standing Supported Right Squat with Weighted Left Proximal Hamstring and Knee Flexion
6 /Standing Supported Right Squat with Left Gluteus Medius
7/ Standing Unsupported Right Squat with Resisted Left Hamstring
8/ Standing Supported Left Squat Lateral Dips
Enjoy the education as always Conor. For the last movement the side lunge to the right side, will that be counterproductive for L AIC , working the right adductor, or just what we would want freeing up the L AIC sufferers R hip, femur, tibia torsion problems? I was going to side lunge left, but wanted to double check about Right as I'm already neurologically a problem on the that side any reinforcement I found sets me back fast.
I'm going to answer my own question now. That right-sided move is exactly what I needed.
So would it be beneficial for me to do the first two exercises before I train my glutes? And, would I do the exercises on both sides or would that depend on if I'm Left AIC or PEC?
great videos. Do you have any videos for the QL?
I can make one!
@@conorharris awesome! I only ask because i am recovering from a QL injury myself. Your video explanations are by far the easiest to understand that i have seen on youtube
So helpful man, thankyou!
Powerline of the way in which the body works goes along the SMALL toe, as opposed to the big toe !
Also wondering if my super flat feet make glute gains harder. Thoughts?
Quite possibly makes engaging glutes harder. My sister has very flat feet, turned down to serve in the army flat but has no problem with glute gains.
Trying this workout at the gym.
Thank you for posting this because I felt like I was about to lose my mind because my glutes will not form how I want them to.
My problem is I can make gains in the glutes but One 3 hour sit session at the hair salon seems to revert all progress. It’s so frustrating. Here today gone tomorrow. Been training using everything I can find. Will try these theories too. Thanks!
When seated, try isometrically contracting, squeezing the buttocks.
You aren't making progress because you aren't increasing the weight. Getting a pump at the gym doesn't mean you are doing enough damage to the muscle fibers to induce growth. Get your hip thrust to 405 x5 or higher and report back if your butt is still small.
What is the name of this stretch? I can't find other explanations on this stretch.
Amazing content Connor! Could you explain what biomechanical imbalances lead to the development of hammer/claw toes? And what is your opinion about AlM's approach to this kind of issues ?
Appreciate it! Usually someone who is forward (extended) and looking to prevent themselves from falling too far forward in their center of pass. Gary Ward's work is great, I credit a lot of my foot content to his material.
Am I correct in that you are saying, that when you squat, you should keep your toes facing forward in order to activate your glutes?
Maybe you could do a video assessing the benefits of sitting cross legged like the Japanese do. And benefits of some Tai Chi moves. I suspect the asians already figured out some of what you are teaching.
Brilliant video!
Thank you So much Conor. Amazing amazing. Felt a release of tension from my left glute and back ! How do we walk to keep helping those glute muscles to be in this relieved and engaged state at the same time, while
Walking ? Because that’s important activity we do the whole day moving around … what to keep in mind so as we don’t reverse the workout effect? One simple
Tip would be very useful. Thanks much .
So glad it helps! Look into my content on the left AIC pattern and do some of the drills for left hip internal rotation
@@conorharris thank you very much. So kind of you to reply. Appreciate it so much.
I use my left glute and left adductors a lot. And also keep the left glute tight always… this above video helped me release that tension. My right glute and legs are mostly free in many positions because I don’t place my fore foot on the floor onky Use the outer side of my right heel. Shall definitely use the left AIC as you mentioned. Bless you.
wow Taylor is soo pretty
Great video as always man :D
Thanks!
In the first exercise, when you say on the elevated foot side the knee goes in a little, do you mean hip internal rotation or adduction? Thanks so much for the content!
They're usually paired together
7:15 what is this kind of dumbell called? Is it any different from normal dumbells?
i have a bilateral fusion of my tranverse processes between L5 and sacrum (>bertolottis). Not only does this put my twerking career on hold, I have a huge problem isolating and activating my glutes. Would it make sense that this congenital defect is behind it because it prevents the relevant rotation? Of course, I'm out here looking for workarounds, if you can think of any. Thanks!
Thankyou Conor
Waht is hip opening mean can u explain pls
Is that a book you have under her left foot?
Awesome video!
Thank you Anya!
Nice video. Yet I have a question or two. Will the mechanics that you explain work with a person who has flatback? Have you heard about the relation between the angle of neck of the femur and optimal squat posiotion?
A-
Wow thanks for this
Riflessioni meravigliose
You are very intelligent.
Heavy Squats.....stiff legged deadlifts made my booty huge....I wasn't even trying for a big butt it happened by accident when I was trying to get my squat up....just saying.
Can you explain how to do it?
Does she squeeze the glute when she stands up?
As a kid had to hicke up six flights of stairs to our apartment in Brooklyn
what's 'activate' mean in this context?
Excellent. RD from the Yo-LAB
Hey Connor, my friend who discovered PRI wants to know, if you could recommend ONE pri-pnfluenced exercise for life, for someone without any pattern overtaking them (normal peep), what kind of exercise would you pick to perform? It would be stable like brushing your teeth.
Will you please provide a similar for modified 2-legged exercises, for those with limited time?
Why the book under the left foot? Did I miss it?
Helps open up the back of the pelvis on that side
Hi Pitty that isn't there any subtitles. I'm Czech(English is not my language) and you talking too quickly. Could you maybe....???? Thank you 😊
click the little gear icon on the video when it's playing and you can slow down the speed
Are you a physical therapist? I am a retired PT ATC. you seem to be a PT
If you wanna feel flutes in you squats lower down so your cheeks spread and then stand up by just squeezing your glutes together
Great points. Would have been much easier to follow if Taylor was barefoot. Those thick shoes: do they serve a purpose?
Can you help with camel toe problem? It is so embarrassing. Thanks in advance
I don’t think there’s much you can do about that lol. I have a fat vag too. Be proud of it! Better than having a bony vag 😂😂
Nobody knows the pain of being an ugly woman other than myself.
My booty can't grow I've try bbl growth pills bbl meal supplement powder never worked not sure exercise would help nah
No pills or powder will ever work. You need to lift weights specifically for hypertrophy and train glutes and legs 3 times per week. It can take years to see results but it will happen if you stay consistent. Also need to eat high protein food for muscle growth. This is really the only answer for building a butt. It takes work but I did it. It takes years.
@@bebop504 It should only take weeks, if you do the right exercises.
@@JudgeJulieLit I disagree and would say that's inaccurate. Solid muscle doesn't truly get built in weeks. It's dependent on a person's genetics as some people can build muscle faster, but if a person gains muscle within a few weeks then they will likely lose it also very quickly within a few weeks if they stop lifting. If you really want to build a solid butt then it takes time, and all three muscles (gluteus maximus, medius, and minimus) should be being trained. It doesn't help anyone to tell them they should see gains within weeks. That's actually a really bad thing to tell someone. That's not how fitness works. It's ongoing, it doesn't happen within weeks.
@@bebop504 It has for me. If any exercise routine is discontinued, the results will undo.
@@JudgeJulieLit If you just started training then you will see faster results... known as "newbie gains". It's easier to build muscle when you first start, but it does plateau, and muscle doesn't continue growing at the same rate. Also the longer a person lifts, the more of a foundation they will have and their body will have more muscle memory so even if they stop lifting and restart again it will be far better than someone who has only lifted for a short time. The point is, nobody should go into fitness expecting to see results in weeks! That's entirely the wrong perspective. You must be an exception to the rule because most human bodies do not gain significant muscle within weeks. And I'm very familiar with different types of training. Even those who train for hypertrophy need more than just a few weeks to see results.
A lot of this has to do with genetics. Most white people have big calves and most black people have big glutes 🤷🏻♂️
But it would seem most people walk incorrectly, with heel strike. Which can be a factor in muscle development or lack of.
My entire family weight trains and we all have big butts now…you can build glutes as flutes respond very well to training.
Calves are a lot harder unfortunately.
Do not do these exercises if you have low back pain. You have been warned.
Why does V-Shred threaten to jump in the pool? Ok go ahead!😂
Hahaha what is the point of these i. These high heel shoes?
👍👍👍
Nope, don't get it
Those toes pointed forward knees closed squat just makes ya feel it right in those cheeks! ( ︿ )
Genetics
Overly complicated. Number 1 is not increasing calories. Squat more. Hip thrusts more. So simple.
Would have been nice to quickly describe the pelvis in your hand 😒
Hip shift squat ( DC fam knows)😬
Oooo yes