The Truth About Glute Activation Warm Ups
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- Опубликовано: 22 мар 2021
- Low Load Glute Activation Warm Up
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Glute activation has been all the rage for the past 18 years, but did you know that it’s not supposed to be a workout? It’s merely a warm-up, and the evidence is mixed as to whether or not it improves subsequent performance.
In this video, I discuss the history and review the research pertaining to low load gluteal activation, mention some anecdotes, and share with you my conclusion. In addition, Bro Bret makes another appearance! Below are the study links mentioned in the video:
Fisher Published Study:
pubmed.ncbi.nlm.nih.gov/26981...
Parr Published Study:
pubmed.ncbi.nlm.nih.gov/28761...
Barry Published Study:
pubmed.ncbi.nlm.nih.gov/28031...
Healy & Harrison Published Study:
pubmed.ncbi.nlm.nih.gov/24968...
Cochrane Published Study:
pubmed.ncbi.nlm.nih.gov/28147...
Crow Published Study:
pubmed.ncbi.nlm.nih.gov/22233...
Comyns Published Study:
pubmed.ncbi.nlm.nih.gov/26240...
Sander Published Study:
pubmed.ncbi.nlm.nih.gov/22692...
Pinfold Published Study:
pubmed.ncbi.nlm.nih.gov/29962...
Harrison Published Study:
pubmed.ncbi.nlm.nih.gov/26564...
Gallego-Izquierdo Published Study:
pubmed.ncbi.nlm.nih.gov/32726...
I hope you enjoy the content!
#GluteGuy #HipThrust #GluteLab #Stronglifting
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Video Shot & Edited By: Alex Razo 
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I was hoping you'd say it's trash so I don't have to feel guilty about skipping it haha
lol
Right 🤣🤣
Well he did say that he personally doesn’t think it’s necessary so im gonna take that and run with it 😅
@@butterflyxx9883 lolz
Same ahahahahha
The correct glute activation series recommanded by Bret starts at 16:25
god bless you
thank you so so so much
OMG thank you.
The science is interesting at all, but I'd really love timestamps for those of us that just want to get to the conclusions: do we need them or not?
You’re the GOAT
Bret: “Glute activation is NOT a workout, you are just doing an activation and not getting fatigued”. So remember guys, make it sort, activate those glutes and then move onto your workout (rule of thirds is a must)👏
What’s rule of thirds?
@Derrick Blanton while that’s a correct definition, in this video that is not what rule of thirds means, it’s about exercise in this context . google brets rule of thirds
I'm not a glute expert, but I am an expert on my glutes. For 30 years I've worked out with varied exercises 4 to 5 x a week. I never activated my glutes and had low back pain and pancake butt. After starting activation before workouts and mind muscle connection, my flat butt is gone and so is my back pain.
Same. I only learned about glute activation because of a back injury and my physical therapist pointed out some banded exercises I was leaving out of my workouts. Since then, I've gotten so much stronger and my glutes have grown and gotten rounder.
Same! I've only been lifting for a total of 10 months (Butchered because I technically started right before covid shutdown for 2 months and started again a few months ago consistently since gyms opened) and my quads were activated EVERY single time. I grew about an inch in my booty regardless but my quads were on fire so bad sometimes I couldn't even do my booty workouts. After a lot of tweaking, adding and taking away certain exercises, different shows, and so much more for like 2 months straight but MOST importantly, added light band workout in the beginning I BARELY feel it in my quads. Once I started the light banded workouts I think it really did help with the muscle mind connection because I could already feel where I wanted to feel. Since then my booty has grown another half inch in literally like 4 weeks instead of MONTHS and is now catching up with my quads lol
@@maiakrumsieg6415 that’s incredible! How many sets and reps of activation did you do? I always feel like in either doing too much or too little
@@shroomdalini i just realized I said "Shows" and I meant "shoes" lol! But What I do is 10x Glute bridges with a band, lateral walk without being super squatted I take 5 steps one way the 5 steps back 2x so total of 20x in one set if that makes sense (I dont remember which vid it is but brett talks about the difference of lateral walking more upright vs walking in a low squat like all the influencers do. When you are in a low squat you are targeting your quads so by have a natural bend in the knees and not too low it helps target my butt WAY better instead of being super low while walking). then I do 10x supermans (idk the actual name) basically laying on your stomach band right above the knees and keepy my hips to head as flat to the ground and use my glutes to pull my legs up, so a superman minus the upper body. So 10x Glute bridges 20x lateral walk 10x "superman" and most of the time 3 sets. If I'm feeling extra strong I throw in donkey kicks sometimes. But i feel like the golden rule is LISTEN to your body. If I find the activation is KILLING me then I stop, bc its literally supposed to be a little bit tight in the muscle, hey wake up booty lol not a workout. It took months of monkeying around until I found this for myself and even watching tons of vids and messing around!! Be patient with yourself and don't stress over it. It can also help to log or write down your experience that workout bc sometimes we forget by the end and end up making the same mistake or forgetting something that helped!
Good to know!
Your intro always gives me super-hero vibes.
Yes! Come through MCU!
Bret Contreras: the Ass Man
Totally
Anyone know the music in his intro?
“There’s an AWESOME study, one of my FAVORITE papers” so cute Bret! I love how passionate and fired up he is
That wig is life
Yes omg lol
Low Load Glute Activation warm up 16:25
Hip Extension
Hip pull leg
Leg stretch side to side
Leg raise
Lunge
Reverse Lunge
Goblet squat
Banded side walks
Fire hidrants
Donkey kick
Glute/plank squeeze
“Bro why you gotta be such a dick ” 💀
So happy your posting more Bret you’re a king!
He really said “in this video I’m gonna” after the 8min mark 😂
Hahaha I knew I’d get called out on that 🤦🏻♂️
😂 The wig!!! 😅 Lol
👍
This is so thorough - I appreciate the effort immensely! Not only that, you're also open about when you were wrong (maybe due to the evidence available at that time) and had to update your views. Big props, my man!
Well said!👏
Thank you ☺️
Cause of death: Gluteal Amnesia
😂😂😂
Glutementia? Glutesheimerz?
Honestly at this point I believe only in your videos when it comes to my glutes. They have grown soo much after i started doing just simple exercises with progressive overload (I used to do typical fitness chicks workout without getting stronger). Thanks Bret
What simple exercises?
As someone with a BS in nutritional science/exercise & sport science (granted, much of the stuff I learned is probably out of date by now), followed by a DPM that stressed lower extremity biomechanics, I cannot express how happy it makes me to see you bringing evidence-based discussions to your YT and IG content! And not just that, but comparing the contradictory nature of the various studies is valuable in its own, and demonstrates the importance of understanding statistical significance (or irrelevance, as the case may be), and to never take the results of any study at their face-value conclusion.
Also, the fact that you are so willing to change your beliefs and adjust your training protocols based on both new research as well as your own extensive anecdotal "boots on the ground" experience with clients is a testament to why everyone should be listening to you and learning by your example, rather than the twit fitness influencers on IG and elsewhere that have no clue about the science behind their recommendations. Kudos to you, Bret - you are the Real Deal 🙌🏼 🔥 !
What a nice comment!
True, it's precisely what made me like the video
Completely agree. The best scientists are open to change, especially when what they find may be contrary to what they expected.
I was thinking the same thing! Finally someone that is sharing actual knowledge! From personal experience I was a 6 -7 days a gym person and I NEVER got results until after I took ballet for a year my glutes exploded! I took ballet not barre to be clear 2 Times a week and went to the gym only 3-4 times/wk for weights. There’s some sort of magic when you learn to move extremely slowly in correct posture and recognize where your bones are way muscles move them while remaining calm and cheerful in the face. Lol now I wanna switch my major
Bro Brett is legendary! Almost cried when he died 😢🤣
That was Alex’s touch lol 👊🏽
Always great info, thank you!
Love your videos ! Great and helpful info but also fun to watch 🙌🏼
Nice to see you again Gym Bro Bret!!!!
Love all your equipment you make!! Hip thruster and T bell have been a game changer for my home gym
I love how informativ your videos are, thank you 🙂
So good!!! Loved the study breakdown
Thank you Bret, I really appreciate the degree to which you get into the research in your videos & the level your prepared to share your knowledge on this subject overall. keep up the great work!!. cheers
You read my mind I swear!!! I was just wondering about this. Bret ftw!!!!!
Yet another wonderful video! I just get sooooooo excited when you post, always learning so much. 🤩🤩🤩
thank you so much omg this is hilarious, informative, pumps me up. BLESSED
This video is 99.7% positive reviews and is underrated.
Thank you for this video. You’re the best!!!!
Thanks for sharing 🥰 as always, super informative ❤️
I love learning about this stuff thx for sharing
love how informative and straight to the point your videos are 🖤🖤
So informative and hilarious!! Thanks man!!!!
This was my fav and most informative video to date! Thank you, very comprehensive and love how you can really provide an objective empirical perspective along with the nuances of years and years of in the trenches experience!
The beginning 😂
We needed you on RUclips Brett 😎
on Day 2 of week 2 of Booty by Bret and already I can see and feel a difference. Thank you Bret!!
Was literally just looking up how necessary glute activations really were the other day, Bret always comes through
This video is amazing! Love the info
I'm loving your channel, so much information from an open-minded expert, thanks!
This is a phenomenal video. Thank you SO much for this level of detail!
No skipping of ads here, thank you for this bret 😍
This vlog was super thorough and informative! Always love the evidence-based approach, along with personal experience. Thank you, Bret.
You are sooooo funny. Thank you for all your knowledge ❤️
Thanks for all you do and sharing what you know, Bret.
Love the knowledge! Thanks Bret! Your acting is pretty great too 😉
One of the best!
Thx u!! At last, great content that doesn’t waste my time 🤙🙌
Wow🤘🏽🤘🏽🤘🏽 keep the science coming man💪🏼💪🏼💪🏼 many thanks for ur contineud education
your content is pure gold
I love his videos...so much education behind fitness.
Exceptional. Thank you! And that wig...that was great! Humor while learning. I appreciate that.
Been following u for a few months and I’ve learned so much. I’m finally starting to see a difference which is so motivating ...🍑Thank Bret💪
Bro Bret is looking pretty big💪🏼💪🏼 anyway lol, keep posting buddy, you are my one and only glute person that I listen and turn to!!!!
I love your videos, no bullshit. thank you :)
Thank you for being educated and sharing it!!
Im studying to becoming a PT. Loving your videos where you give a scientific perspective and your own. So educational
Wow.... your videos are so well organized and full of information and -science. Thank you! Love from Croatia :)
Great info. I'm interested in glutes due to mobility issues from MS so your highlighting the Fisher paper and neural link is very helpful. Thank you.
Excellent information. Thank you.
“I will equip you with the knowledge to draw your own conclusion”. -My hero
So so thankfull for this video, i love that you show the "why" about what you are telling us. So much people today just repite and repite without have a real base of what they are saying; and that you share all this information for free here is amazing so THANK U! we see you from Cuba and love your channel and your instagram in spanish 💪🏻🇨🇺
You just saved me ten minutes at the gym thanks!
I was mostly doing a warm up similar to the one you suggested anyway 💪🏻
I am a person who likes to do dynamic stretches before I workout because I feel like I need to to literally “warm up” before I’m ready for weights.
Love the hair btw bro!
This make happy because when I get home from the gym I like to sit on my dining table for 3 hrs and was always scared I'm losing my dump truck so ty for this
I came here for the knowledge and left with it but the bonus of your acting skills- I loved it Bret👏🏻🙏🏻
Bret the Best! 🤘
Thanks for this video Bret! Gyms in Germany have been closed and will stay closed for a while, can you make a video on effective at home glute workouts?
I just love this guy's velvety voice.
This is such a great explanation and gives such great examples of how to set yourself up for an affective workout.
Great post and very interesting. For me a short Dynamic warm up and a stretch of tight areas does the job. It can be overwhelming with all the ‘glute activation’ videos out there, so thank you for your take on this
Good guy Bret providing the studies and sources, as well as paying respect to all of authors! Amazing! That´s what fitness side of youtube should look like - science-based, respectful, informative! :)
super informative &&& funny 🙌🏻🙏🏻
👏🏻👏🏻 love this
What a hero. And what a coach, I’m not even enrolled in any of bret’s programs but when he came along in my years of working out is when I saw the most improvement in my glutes. I don’t follow RUclips glute activations because I know that there’s a bare minimum to activation in a way, and it’s really simple. And even before this video, Bret will show you the ways to great glutes, Find what works for you and it’s not a workout, it’s activation. 100% true
thank you Bret for freely sharing your knowledge, always! So grateful for you :)
This man needs more subs
Great content!
Thank you. Love it!
Lmao at those skits 😂 Bret, you are my favorite and most trusted trainer of all time. Thank you
Thank you for the quality information you give! If possible, could you go over what it means to intelligently rotate exercises and how to do so?
Thank you!
So true. Simple activation doesn't necessarily carry over to a functional task 👏🏼👏🏼👏🏼
Good because I never do those kinds of warmup exercises. Now I don’t have to feel guilty when I see others doing them. Thx Bret! 👍🏼🤓
Awesome opening credits. So intense.
thank you for your advice!
Omg eyes opened! I can lift super heavy but hips and hip flexors are in pain! Gonna try this !
Very interesting! Thanks for sharing 😄
I love your videos 😍
I’m down to stop activation before a work out - it DOES take more time and definitely would rather focus on hitting those PRs! Thanks for reading all those papers !! Lol. Appreciate you Mr C!
Also...I won't lie...I was following Vicky Justiz's "glute activation" for a nice little minute. So it's funny that you used her vids as an example. LOL...
Thanks Brett, I needed this video SO MUCH!!
Omg me too! 😅
Maybe it’s still good stuff...just not what it was originally intended for
You need to open a studio in the Bay Area, more around Silicon Valley so I can sign up 🙌🏻👌🏻 your information is always bringing me back to watch your videos.
Great content thank you. It’s fascinating to hear how exercises for the glutes have evolved.
I was glad to hear in a different video you mention some of us have more quad activation during certain exercises hip thrust per say, I thought my body was compensating because of bad firm which still have to watch out for.
Thank you for your videos ! I learn a lot and thanks to you, I will loose less time and strength in the gym doing a lot of glutes activation😉 kiss from France
I think your acting is getting better 😄. Love it.
I would love to see a video on starting back up in the gym after a surgery or injury. I'm getting ACL and meniscus surgery soon and I'm excited to get back into training when I'm healed up.
AWESOME! I've been doing glute activation for 6 years from your Strong Curves book and you recently replied and said it's not necessary. I greatly appreciate your time and expertise and willingness to be transparent. You opened up weight training for me(from a library book) and I fell in love 😍 Thank you! So glad you took your professor's advice and followed your passion.
Love your videos one problem, find it hard to focus when the teacher is so fine. 😊Your videos are greatly appreciated.
Thanks for the vid, dude.
Great video, I've been curious about this since I've started glute activation drills myself. As someone who hates any glute work, I've found anecdotally the bodyweight/band activation work has helped a great bit with my squat/lunge movements. Just doing those before my squat/lunge warmup movements I get better depth and balance at the bottom of the movement without any strain when I go into any weighted exercises. I would probably say it's effectiveness is due to me having a desk job all day.
I cried with the intro
Thank you for this video
Would you be willing to do a video on glute training with knee pain/patella femoral pain and recovery from that? Thank you for all your hard work! Great info as always.
I definitely used to spend too much time on activation and then be fatigued. I wish I had seen this sooner!! But then I started following Brett's program and realizing progressive overload and lifting heavy is REALLY how you grow glutes