“My Glutes Will NOT Grow” (JUST DO THIS!)
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- Опубликовано: 14 авг 2021
- If you have tried everything to grow bigger glutes but nothing seems to work, then this is a video that you have to watch. Here, I’m going to show you how even doing squats, deadlifts, hip thrusts and pullthroughs may not be enough when it comes to getting better glutes. The issue has to do with something called neuromuscular inefficiency with the glute muscles. Another term for this is a lack of mind muscle connection.
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If you want to grow bigger glutes you have to be willing to take a step back if this is something you have and do something about it. Often times, this means doing less in order to get more.
First however, you should do the following test to see how strong or weak your mind muscle connection with your glutes really is.
Get down on the floor on your hands and knees. Start by extending one leg back as far and as straight as you can. From here, lift the heel up towards the ceiling by lifting the leg up. Notice how it feels in your glute maximus. Do you feel an intense contraction as if you just rolled up your shirt sleeve to flex your biceps?
If not, then be sure to test the other leg as well. Either way, you are going to want to do the glute exercise shown in this video.
If you do have a strong connection then be sure to do the following, check the position of the foot on the lifted leg. If your foot is turned out with the toes facing the side rather than pointed straight down to the floor then you used muscle substitution to make this happen and you really don’t have strong enough glutes and need to do the glutes exercise shown.
For the exercise for your glutes, I’m going to give you two options. The first requires a simple pullup bar and resistance band. The other can be done with just your own bodyweight.
Start by hanging a band around a pull-up bar and stepping your foot up into it. Anchor your hands against the sides of a doorframe if you do this on a doorway pullup bar or against something sturdy if you do not. Take a couple of steps backward so that your body is angled forward at about 20 degrees.
From here, allow your hip to rise as much as your range of motion allows you to as the band pulls your knee up to the ceiling. This is an important part of the glutes exercise since it will increase the overall range of motion that your glute muscles have to work in and will help in developing the neuromuscular connection that is lacking right now.
Start by pressing your foot flat down against the resistance of the band. This will create resisted extension of the hip with far less quad activation than would be normally seen with the straightening of the knee from the bottom position of a squat. As you get the leg close to vertical, continue pressing now back behind you. The angle of the band will change slightly as it wraps around your body, allowing you to get continued resistance against the backward pressing of the foot bringing the leg into further extension behind the torso.
Keep pressing and attempt to lift your leg up as far and as high as you can. The work of doing this against the downward force of gravity will be further resistance to the gluteus maximus. If you want to get the glutes to grow you have to be sure that you’re not substituting other muscles to do this. Be sure that the isolated extension is happening from the contraction of the glutes.
If you don’t have a band, try the variation shown against the wall.
Here you want to press one foot flat into the wall to lift your torso off the ground. Keep pushing until your hip is at neutral or even slightly beyond. Be careful to push through a flat foot rather than through the heel since you don’t want to turn this into a hamstring curl. If done right, the glute maximus will be the main muscle driving this and will respond with better strength.
When the glute max strength is improved, the performance on all of the other big lifts like squats, deadlifts and hip thrusts will improve as well.
Learn to recruit your glutes and wake up your glutes from the dormant state they are in right now with this exercise.
If you’re looking for a complete training program that not only builds your glutes (the most athletically important muscle group in the body) but builds your entire body as well, be sure to visit athleanx.com via the link below. Start training like an athlete today using the same program created by a top tier strength coach and physical therapist for elite professional athletes that is now something that anyone can do.
For more videos on how to wake up your glutes and the best way to build a bigger butt and stronger glutes, be sure to remember to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published. 
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Please make video on right bc pattern
Yeet
WON THIS!
@@cpawh6497 what?
This never works. I’m like 1-2 minutes in and still after so many tries .
I am glad that he didn't pull out muscle marker
I am mad that he didn't pull out muscle marker* (No gay)
Here before it gets the most liked comment on this video
No
@@Bosnian_artilleryman same
Dude 🤣🤣🤣🤣🤣
If that band slips, your nuts are history.
Not smashing your nuts in with a resistance band is KILLING YOUR GAINS.
Been there, done that. Bicep curls, hooked under hotel room bed...
yeah 😬
Iv done something like that before in school phy ed. Can confirm, was crawling on the ground for ten minutes unable to function in anyway.
Make sure if you do hit nuts you hit them both otherwise you will have an imbalance!
Jeff drastically underestimating the likelihood that I’d end up castrating myself with a resistance band.
🤣 That's why he offered the wall option!
At this point my warm up routine is longer then my actual workout
It's rough I feel you. We got this 😅
As it should 🥰
Same here
lmao bruh same
than*
Jesse's transformation is incredible and he's still getting bigger
I reckon it was proper programming from day 1
Yeah but I'd rather watch a fine female's butt grow and get grabbed. This video is not my style lol.
I like people with long brain. I have long amount of disl*kes btw. Why? Maybe people with short brain disl*ke because jealous of my long amount of subscr*bers. Please have long brain, dear spe
No your just small
@@harrypotter-pooper2896 exactly, looks skinny
I feel like this one really needs the muscle marker to help us understand more
😳
TRUE
Say no homo SAY NO HOMO
@@jayden387 We decline.
@@Maraien ngl I kinda wanna see too 😏
Jesse went from "Don't be like this guy" to "Do it just like this guy."
"Do it to become like this guy"
I wonder how much Jeff’s back hurts from carrying the fitness community
He knows some stretches and exercises to get rid of that back pain lol
It doesn't, because he does these exercises 😂😂
You misspelled losers with a complex.
@@PaulManningg you are on a fitness video 12min into being posted and try to insult the community. Truly pathetic
well...you know Jeff probably also carries the anti-fitness community too...you know...to prevent imbalances!
'what'd you do today son?'
"Jeff Cavalier made me get on all fours and hammer punched my ass on camera"
😂😂
This dude need way bigger salary
Bruh
Are you winning son
@@ajaystephen869 yes daddy.
Hey Jeff I don't know if you will read this but thank you for all of your content. I am a trainer now and trying to help as many people as I can. No one has helped me as much as you have with the videos. I have been preaching the advice you give to other people because your not a Instagram influencer or someone trying to sell a program, you are at your core a physical therapist. Using the science to help people in their fitness journeys and not feeding people with you know what. Again thank you and hopefully in the near future I can pursue a career in being a PT myself.
Disappointed in the lack of muscle markers Jeff, maybe next glute video.
I’m dead. 😂
Jeff is a life saver, he has helped me so much. I used to be skinny, but I have gained some muscle now. Thanks Jeff :)
His lower back strengthening video like 2 years ago kept me from a Chiropractic Office. 🤙
Jeff the goat
@@Timbe7wolf Chiropractic threatments are not harmful, every single person on the Earth benefits from them, doing unnecesary surgeries like for discs are harmufl tho.
@@etudiantfrancais9654 atleast he doesn't have to go to a chiropractic office
@@etudiantfrancais9654 Chiropractic treatments are a sham like tarrot cards and star signs.
Wow the last exercise without the bands, done on the wall, really works. I was able to feel the glute activate and feel the pump in my butt. I'm always amazed how targeted and effective Jeff's exercises are. I liked the test at the beginning as well to see how responsive my glutes are, and let me know if i'm cheating my turning my leg to activate glute medius instead of glute max. Thanks Jeff for including exercise variations for those of us at home with no/ minimal equipment.
I just feel that wall exercise in my lumbar region.
@@GhostSamaritan I as well feel it a lot in my lumbar. Maybe it's a sign we have a weak lower back or our technique is off. I have to focus on keeping a neutral spine during the movement and use mind-muscle connection to use my glutes to activate the hinge movement.
Do hip thrusts or back extensions with glute focus if you're not already.
I try not to be immature, but I mean, come on. "Pump in my butt."
Nobody? No?
@@carriebecker8383
Hahah shhh! 🙊🙊😜
great vid. focusing on flexing all your glute area, rotating knees out a bit, focus on the feeling and its sensation is KEY for lower growth. its takes much more concentration of the lower muscle because of its distance from the mind. great points Athlean x! this high quality content is the reason i subscribed! i lost a lot of fat and gained muscle i never thought possible thanks to you guys (especially Jesse for being cute and fun, jesse one of the bois)!
I just love the second one, no equipment just a wall, I will definitely do it every day, as I need to fire up my glutes!Thank you very much Jeff for your work and efficient exercises that you post for free for everybody, so grateful for it! Stay blessed! 🙏
These exercises helped me so much. I can finally feel my glutes working. Thank you so much Jeff.
Thank you for all of this free and readily available information!
You and Jessie are special together -lol.
Thank you for all of the effort you put into making this sensible.
Your videos have been the best at helping me isolate and strengthen the muscles that are not pulling their weight. Thanks so much for taking the time!
Oh man, this channel definitely transformed me ...
... Jeff told me to get on the floor and on all fours, and I did this right away... without any question ...
PS: Cool stuff as usual ... really appreciate the "feel-your-body" part. It is a "check yourself" and a really nice way to improve the one-directional communication. Thanks!
Listen, I don't blame you.
U saved my back, and u gave me nice abs... I really hope this will work because I've been doing everything for my little flat ass and nothing worked yet, but you're like my guru now❤️
Good video Jeff , started to see a pattern with some of these exercises like this one good for learning to control and activate muscles by themselves so that we can perform complex heavy lifts safer and effectively
Nice one Jeff. I’ve been looking for something like this online, as usual yours is the best I’ve watched!
Thanks bro
This guy (and bunch of other honest and dedicated fitness people here) is a DIAMOND of this YT world, above all the trash you can find here making up 90% of content. God bless you Jeff and all you love, support and inspire too! Been on my after-10y refreshed fitness comeback just 2 weeks, but you are my 90% content postman. Because I just can't open my eyes wide enough to learn how I was misperforming even basic stuff in the past.
PS: You just nailed it with repeated onlookers' criticism at 1:00. 😀 👏👏
For years I was ashamed of my glutes. As an electrician I used to walk a lot upstairs especially if a new house was built it included a lot of weighted stair climbing. Now it seems to become sort of acceped to have a muscular butt. I know that sounds strange but it was cool to have no ass for the last 15 yearS. Take care and stay fit!
thicc. it's a trend now. kids nowadays call them "cake". don't ask me why.
@@MarkWTK dafuq lmao
Women and men both like good butts, Small butts look weak and bland. Big glutes are a sign of strength and kinda hot ngl 😳
Patrick Fries Only a (white) guy would say that "it was cool to have no ass for the last 15 years" 🙄 🤦🏾♀️
@@onlooker4564 slow down there boy, your racism is showing too much.
I’ll try the wall thing. Thanks. I already feel my glutes when I lift my leg like you described but any exercise is always welcomed!
Thanks for the info and for the time invested. Love that you included Jesse
What great tips, super effective thanks Jeff and thus stimulate that area to get the best out of the exercises and see the real gains
I found the wall version to really work well, but with a post or pillar instead. It allows you to get as close as possible to the post because the other leg can just stick out freely beside it.
Thanks for this Jeff, definately incorporating the wall lifts.
Super good Jeff! Really like those two exercises.
When Jeff shakes someone's hand he does it with both hands to prevent muscle imbalances
I've been doing glute-bridges -- with just body weight -- and one of the things that I've found interesting is if I use my hands to pull my feet closer to my glutes when I'm in the down-position, then it seems to help me cut-out some of the hamstring contribution when I arch up. Possibly even as a bonus, at peak arch, there's some quad activation too... not much, but a bit.
That makes sense. The hamstrings become less active and cannot produce maximal tension when the muscle is shortened to that degree. This causes the glutes to work harder to perform hip extension
this doesn’t work me, just makes me cramp in the hamstrings
@@elmocino If you have very grippy shoes, try to slide your feet forward, which will activate your quads. Activating the quads can help to relax the hamstrings in an agonist-antagonist reaction.
I love all your videos. They have helped me from 235 to 180.
Wow! Amazing! Keep it up!
Always bringing great useful content! Thanks
Thank you for the knowledge, now I am able to transform it into power. Happy Holidays to you and your loved ones brother.
Jesse been waiting for this one :)
You mean the ass pounding from Jeff? :)
I was waiting for someone to say something haha
Dead-
I had the same issue where my glutes wouldn’t grow despite squatting and hip thrusting. Met with a personal trainer and turns out my legs and glutes were extremely tight . After a few months of stretching it finally seeing results and can squat comfortably
Oh! Great advice. What type of stretching did you do?
This guys videos are next level. Iv learnt so much on ways to target muscles which I just couldn't get firing. Amazing content!!
Always very helpful videos. Please keep contributing.
Damnnn Jesse lookin THICC these days 😋
I grew my glutes thru cycling hard and always in the gorilla stance, never seated! Works the abs at the same time and you get a good cardio workout too.
Three flies with one swat!
What is the gorilla stance?
@@lexroet1215 Well, you kinda stand up on the bike with your chest out and back straight as if you go up a steep hill or mountain if you will. The first time I did it was hard to keep balance but now it has become child’s play, and if you keep your gut sucked in and core tight you can work your abs as well. The chicks in Venice Beach dig it, try it out when your there!
@@wolverinegattlinger6575 thanks I will try it out although I don't think that I can do it at Venice Beach it's going to be a little difficult to cycle over the ocean to the US
@@lexroet1215 No problem, you can do it anywhere actually. Just remember to start slow until you’re comfortable and get the hang on the balancing, I learned the hard way by meeting the pavement on two occasions. Stay safe Lex!
Been cycling for 11 years, very true. Was about to say "try cycling as a warm up or cycle to the gym." Beat me to it. Cheers!
TANKS Puddin for the Max Glut workout CUZ Popie really needed it 🤗🙏🏽💋
Fantastic Jeff & Jesse ... thank you so much 🏋️♀️👍
Can we get more glute workout demonstrations with Jeff correcting Jesse's form... I find it very informative 😉
Jesse become much bigger. Incredible transformation! I wish him look very similar to Jeff. It would be very epic
Oh DAMN...reciprocal inhibition....you are a master of your profession Mr. C. Love your stuff. One of my favorite channels.
Great video Jeff, thank you, I find that my glutes hurt a lot when I do lunges more than anything else, I will definitely try this band work 👍
Yes Jeff. This is what I've been telling my clients. Glad to know I'm on the right thing.
How about doing the wall exercise in a doorway? Working leg on doorframe, non working leg through the doorway, so you can have even more hip flexion?
good idea, you're a smart guy
Really nice to see Jesse AND you not talking down to him.
Great exercise tip -- I needed this!
Great tips. Thanks Jeff. You are the best 👍
The last 5 seconds of the video cracked me up! Thanks for that.
I thought it was going to be another fart. 😂
Would love to see a video about training when suffering from mental illnesses such as anxiety or depression, how to overcome it, whether to lower the intensity and stuff like that
My anxiety used to be horrible, it’s only a tab bit now but controllable. Depression comes and goes.. I believe it has to do with being deficient in Vitamin D or choline. Really al our issues are stemming from being deficient in certain minerals/vitamins.. What helped me and made a huge difference was my diet. Cutting out sugar as much as possible, oils like canola, this includes eating out at fast food places, eating more organic Whole Foods and fruits. Sometimes I can’t afford the organic it is what it is, I do my best to eat healthy and you really don’t need much I’m learning that as I go. You just want to eliminate all the triggers. Heal your GUT ! It controls everything from cravings, hunger, mood, thinking patterns. I’ve learned everything I know here on RUclips! Dr.Berg, Dr.Axe, medical medium. Awesome stuff 😎 Just know it takes time to heal from years of mistreatment.. so don’t give up I promise you it gets better!!! Good luck on your healing journey ❤️🩹
no. people who work out as their job should not give advice on how to work out with a mental illness, do not glorify fitness trainers. stuff yourself with vitamins, REALLY commit to sleeping, eating and start with going outside. prolong that walk. then try jogging... one push-up here and there... and build up. remember that you cannot and will not start working out one day and do a full routine and destroy your body in a gym. ease into it.
Nice exercises, exactly what I felt i missed in my recent workouts. Keep up the great content! :)
Thank you for this. My glute medius and adductors always seem to take over anything I do that is supposed to activate my glute maximus. The tip about avoiding external rotation really helped avoid the medius activation. That unconscious rotation must come from my years and years of dance. Now, if I could just deactivate my overdeveloped adductors, I'd be golden.
Back in the early 80’s (when I was 19), I found an exercise for the Glutes that was extremely simple and I thought it worked well. You sit down on the floor with your legs stretched out in front, and all you do is begin walking across the floor on your butt, using your butt muscles. One butt cheek at a time, you inch your way across the floor. Go back and forth across the floor a few times a day as part of your routine. If nothing else, it certainly is great for toning the butt, and without any machine or weights.
That's a stunningly simple exercise... thank you.
Out of interest, did you run much when you were 19? i.e. did it help with athletic performance at all? Just thought I'd ask...
@@JulianSirian
I’m glad you found the butt exercise helpful, and you’re right, it has to be one of the easiest out there. I did not do much running ever, mostly vigorous walking and hiking. I did the Universal Weight Lifting program that was available in the back of magazines back then like Popular Mechanics. It was affordable and I thought what the heck, I’ll give it a try. I liked the 12 week program and it worked for me.
Will try
Is this a joke?
@@uniquelegance
No joke!
Get down and try it and you’ll feel why this has to work.
Oh I've seen male ballet dancers do this exact drill! And well, they do have amazing glutes and are super strong!
and you didnt pass this information to everyone else why? lol
@@TheDestroyer73 I guess it never occurred to me! Sorry!
your profile picture is very scary i dont like it
@@TripleEightss good?
Excellent info! A client recently expressed interest to grow their glutes to be bigger. I'll be incorporating this into his regimen. But the last 10 seconds of the video with the sound effect were the kicker! 😆😆😆
Thanks for your workout routines and advice. I may not know your personal but Godbless you and your family. Thanks for keeping me motivated and strong through my gym life🙏🙏🙏😁
My man Jeff, I’m gonna need you to talk about the “new” deadlift/ squat research about rounding your upper and lower back.
Can you elaborate? Haven’t heard about it
Indeed! Same for back extension if you want to feel them more in the glutes...
2:13 Jesse looking like Jeff just made him do 15000 facepulls after a prior set of 15000 facepulls.
Love that wall push. Good one. Thanks for this
Love you Jeff. I need this exercise so much.
Great video. A year ago, my lower back pain and knee pain began to decrease due to videos like this. Jeff frequently says to strengthen your glutes, you'll avoid pain, so I've put in extra reps to improve my glutes. The pain has gone away, and I'm lifting more weight!
This video is another technique to add to my leg workouts. Thank you!
Thank you coach !
Been trying to get some glutes. Wife has been making fun of my behind for years.
Time to get me some major Glutzors Rex.
Just make fun of her gut and she will quit 😂
Thanks, Athlean-X! Good tips.
Can we get more videos on glute training & excercises like this one? This was VERY helpful
Thank you for making old school iron , I am finally making the gains I hoped for, age 61!
Man my glutes are the key to my back pain and i know it’s improving
Dough Brignoule did show a similar excercise in the Mark Bell Podcast!
Great that it get's more recognition! 🥳🥳🥳
Love your channel. Learned so much.. Will continue to watch.. Your in AMAZING shape as well..
Is Jesse feeing okay? He was very professional in this video.
When it comes to big butt exercises he is always serious
I guess he didn't want to make an ass out of himself in this particular video
When Jeff answers wrong in math, rules of mathematics change
Incredibly helpful! I’ve noticed one side way stronger than the other…my hamstrings are taking the brunt of the movement it seems….will keep trying this until I feel the glute active more. Thx Jeff!
Thank you! I’ve been having glute issues and this helps!
When Jeff does pushups, he's pushing the planet and his body remains fixed. 🤜🌍
Indeed 😂😂😂
Recycling Chuck Norris jokes, shame on you.
@@JuDo-013 Haha, well I appreciate why you would feel that way, but please understand... Chuck Norris learned everything he knows about overcoming the laws of physics by being an avid viewer of Athlean-X... before either Jeff or Chuck were even born...
I have back issues when I deadlift continuously during a set. I prefer to let the bar go, stand up and then again start from zero. Same situation for hip thrusts. Any advice?
Try lighter weight with higher reps instead
I have super tight hamstrings and have a similar issue. Try to film yourself? Ask a friend to film you from the side and see if you round your lower back.... What I do is to stretch and warm up before, and also take my shoes off to reduce the range of motion by a bit.
First check your form, if you don't have anyone you can really trust then try to take a video of yourself to see if there is any funny business going on.
If your form is good then use lower weights to the point where you feel comfortable to be in full control of the weight the whole way, even if you would stop in any part of the movement. Big numbers will come sooner if you are injury free.
Tighten your abs well, takes away tension from your back
@@Soldierofmyself it gets worse with higher reps :-( I stick to 5-6 reps for the load to be felt on the hamstrings
hey ATHLEAN-X i went from 210 chunky to 205 looking reallyt nice feeling amazing. I need to buy your program because i owe it to you as a man. You have helped us in so many ways. Im more confident, i have great posture now, Im somewhat being conscience on my diet. Cant wait to send a before spare tire and after spare tire pic because ITS LEAVING FAST ! BUY THIS PROGRAM IT WORKS !!! thank you, Jerry in little rock, AR.
Thank you so much for this so valuable information.🙏
Jesse closes his eyes while on floor to avoid awkward eye contact 🦭 4:50
"really slow slow"
Jesse takes off like spaceX.
those NM activation vids are great. It worked very good for the biceps in my case... so I will see, whether i can complement my anti-lower-back-pain measures with that one here.
.
Item for the Wishlist: activation of the front delts....
thanks so much!
So informative, thanks so much!
Me listening in the car: *Pulls over*
People driving by watching me do the glutes exercises: 👁👄👁
When Jeff grabs Jesse's glutes, he grabs them with both hands to avoid any muscle imbalance. Also for better mind and muscle connection.
Excellent video. The lower body contributes a lot to strength every day and the glute is something that attributes also to supporting the upper body as to not strain yourself in certain activities or performances
Yup. Discovering this just now at age 28 after athletic career is over. Have always rotated out to get glute activation. Been back and calve dominant my whole life! Kids need to be learning this stuff from a young age.
Jeff turns left after turning right to avoid imbalance.
😂
Jeff, you put our asses in your hands. Thanks for the boost.
Always good work with your video thanks coach
I'm going to try this! Thank you!
Jeff: releases "my glutes will not grow--just do this"
people: hey daddy
“Be honest who else is a few hours late”😂
Me 😂
I'm alway atleast 7 hours late lol
11 hrs late
shuddup fortnite kid
Days bruh 😅
just love what you are doing!
Hey Jeff I would love to hear you back on joe defranco podcast, and also go on mind pump podcast. Would love to hear all the training topics you guys would have. Plz make that in ur schedule!!
I’d rather try the first one, I almost blew my sack clean off with one of those resistance bands before😂😂
🤣🤣🤣🤣🤣
You need to check if you can still impregnate 😂
I bought some resistance bands a while ago and I have a fear of just snapping one of those against myself one day. Lol
Ctfu 😭😭😭😭
Jeff: "I just want Glute Max!"
Glute Jesse: :(
Great video Jeff. Thanks