I'm a life-long fitness enthusiast (now 54) and considered to be in great shape. BUTT... my glutes are lagging - and nothing I do seems to help. Very stubborn body part, even after watching - and following the advice on seemingly every RUclips video about the subject. However, that was until I stumbled on THIS one. Finally... detailed, very specific info as to why glutes may not be activating - and how to actually test and fix them. Great job!
For generations, the women in my family have terrible hip pain starting in their 60’s, eventually leading to the inability to walk very far. As I hit my 50’s, I realized it was the Glute, IT band, and core muscles that were causing my tight hip issues. With this video’s help, I pray I can be the first female in the family to avoid these problems, AND teach all the younger ones how to avoid the family hip problems!
Your content is always great. No bullshit, no trying to bamboozle people with too much science - just simple functional explanations and exercises for common injuries and physical inhibitions. Great stuff!
The bottom line is if you want to prevent your body from going downhill quickly as you get older, the absolute best thing you can do is learn how to strength train, and I mean learning how to do the main compound lifts and slowly work your way up in weight until you become strong. How far you take is is how important it is to you to remain active and injury free in your older years. Learn how to barbell squat, deadlift (conventional or summo), some kind pull up (starting out on a lat pull down machine if your not strong enough yet) barbell or dumbbell overhead press, barbell or dmb rows, and barbell or dmb press. Unless your very old and frail(although there’s plenty of examples of people even in their 80’s and 90’s doing this) you CAN DO THIS and it will turn your life around. You don’t need to be mine a bodybuilder, but getting strong is simply one of , if not the best thing you can do for yourself for longevity and disease prevention. NOW GET AT IT!
You have got to be fit to enjoy life as you age as a distance runner since the jogging boom in the 80,s. I a 84 this month. I decided when I was 72 to take up sprinting in the masters leagues so I did sprint drills and 50 meter uphill sprints x6 with 3 mins recovery and go progressively faster winning some 100s and 200s with a 200 pb at 75 years it's great fun sprint training plus I was pb ing my parkrun 5ks and I'm still rocking at open mics
I found this whole paragraph so useful that I screenshot it! I love what you said “how far you take it is how important it is to you to remain fit and active etc” I work in a hospital in a radiology department, and I see so many injuries, conditions, suffering, that most likely could have been prevented by exercise !
@@ama8902 Glad you found this of value, I hope you can apply it and become stronger, it truly is incredible what it does to your overall health. I would highly recommend looking at Greysteel Fitness. They have lots of great info on why this is important and how to do these excercises. www.youtube.com/@GreySteel. They are based on the Starting Strength method which is very popular. The only exercise that I don't do from that program is the Power Clean because I feel that is a very specialized Olympic lift which is quite difficult to master. I also added chin-ups and bent over barbell row to this program. The only thing you need to do is get over your mind coming up with excuses on why NOT to do it when you don't feel like doing it. For it to work, you have to 'show up'. The one thing I can honestly say in the many years I've been lifting weights is, I've NEVER regretted a workout. Good luck.
I have a hip and knee replacement in the vey near future. So glad I found this channel! Can't wait to be able to work on my strength and balance again!
I am really lovin' this science-based steps to strong glutes video that you put out here. It's been super helpful! Could you advice on glute testing and strength building for senior fitness? Specifically, chair based. I have a group of seniors that are pretty active and could use some glute strengthening. From a chair.
Thank you so much for this informative video! I truly appreciate the clear explanations and practical demonstrations provided. The step-by-step guidance on identifying and addressing tight hip flexors and weak glutes is incredibly valuable. I'm grateful for the insights shared, and I'm looking forward to implementing these techniques to improve my overall strength and mobility. Keep up the fantastic work!
Your videos have been so helpful. I’m trying to develop a workout plan for myself and your videos helped me realize my right glute is not working like it should. I love that you explain the reasoning behind everything
This is the first video I’ve seen of yours and I just subscribed. I’m a massage therapist that works clinically to help people function and improve health, and I’m also a barefoot/zero point shoe wearer(so I look forward to other videos). I’ve had a period of high stress and lost some glute mass so I am looking into things like this. This is a helpful video and, btw, great things and glutes you have there!
also, taking part in classes once or few times a week is a great way to socialise with others and get fit! So give pilates a try, or maybe some dance class that isn't too intense! Good luck and love you!
Thank you for the information you provided. I googled P90x, bands have just arrived and I started chair yoga with the intention of actually getting on the floor at some future date. I appreciate the time you took and I am encouraged.
I'm glad I found this video. I did the 1-leg glute bridge test and couldn't even finish it. On both sides, my hamstrings started to cramp in about 5 seconds. Problem identified!
Great contribution again.. thank you so much 🙏. If I could add a suggestion though, i thought it would be great if you could just sum up and list all the points one more time to the end of each video. Appreciate your content. Really insightful.
Your videos are wonderful. Such great production. Came here because my hamstrings always cramp in bridge positions and I find it difficult to activate glutes. I have some new ideas now! Thank you!
Thank you for this video, and Happy New Year! I just watched this video and one before it as the first of your videos I've seen. The previous video was for hamstring flexibility and had a link to this video. I seem to have a strange combination of issues with hamstrings, glutes and hip flexors. I will be 60 this year and have always been able to touch my toes (and the floor as well) without any problems. This is mainly because I started in Martial Arts at 18, and once I had that flexibility, I have kept it all of these years. I just tried your hip flexor flexibility test with my rear knee against the wall and I am not even close to being able to sit upright. Obviously that means my flexors are very tight. One of your recommended exercises for glutes is the step-up, and you also mentioned stair climbing as an alternative. I have added stair climbing to my exercise routine (at least once a week) after my wife and I entered a stair climbing event last September. It would seem my glutes have gotten stronger with 6 months of regular stair climbing, and being able to touch the floor makes it seem my hamstring flexibility is good as well. However, now I find my hip flexors are super tight, but this doesn't stop me from touching my toes. Should I start this routine (split squats and step-ups) anyway to loosen the flexors?
I'm fairly flexible at most things, but I completely failed the hip flexor test, lol! And in the one-leg hip thrust I feel the strain everywhere, least noticeable the glutes. MIGHT be zeroing in why when hiking hills I feel the burn in my front hips and quads.
Thanks for the excellent video. First time watcher. ❤ These are some of the simplest, most effective exercises that can be done for mobility especially in aging people. Great content.
This content is awesome and very clear. Thanks for sharing! It shows how to tackle these issues the most efficient way as possible. It would be great if you can share content related to tight adductors. Thanks a lot for this great work.
EXCELLENT clip. Very precise on improving lower part of our body. I think this is the first video clip i have seen . Would have been very kneen to see the one for beginners to greadually develop higher level. However, very good instructions.
I think you just helped me realise what’s causing my knee pain. My left knee gets runners knee pain and it seems like my left glute is asleep 😳 I amazed 😮
You have helped me figure out more about my pain in my back and hips more than any health professional aside from my Chiropractor who practices applied kinesiology. Also my good man, you have OUTSTANDING glutes. I have booty envy and hopefully in the not to distant future, mine could look as great as yours.
Thank you for this video! I'm a little confused about the glute strengthening exercises you talk about in minute 8. Aren't these exercises also working our shortened hip flexors that we stretched in minute 5, making them even tighter and shorter? I'm worried that hip flexor stretching exercises may be useless in this case. Are there any other effective exercises to strengthen the gluteal muscles without strengthening the hip flexors?
Wow. I tried the clamshell for the first time and my upper lumbar immediately relaxed and I got a couple of releases. I've been seeing a chiropractor twice a week for three months.
thanks for the good tip with the sidestep & the band on your feet. so my payback tip is, try taking 2 stair on every step on the stairmaster... start on level 3, 4 and squeeze the crap outta the whole apparatus on the motion, starting from your abs, down to the feet/toes on each step... kinda like a slowmotion sprint watch out, youll be sweatin like a pig in 5 mins & sore for days
Excellent video! Didn't know that hip mobility aids in glute activation over long term. That explains why after starting doing mobility workouts i could finally see better results from the same glute workouts
Great video. What to do since the crabe steps hurts my meniscus really got to hurt to much. I was using it crunched down and opening the knees with the band on the above the knee. Thank you for the tip
Just tried to do the wall test at 4:10. I can't get anywhere near the wall! I have a question. I have bad static balance. How does one do a squat if they're falling over sideways? Is t still effective if I have to grab something so I don't fall over?
It would be nice to have the last step for exercises include two exercises for strengthening that don't involve the knees as much as I have bad knees and I am sure I am not the only one. Any ideas? I am hoping my knees improve once I have worked on getting the glutes improved!
Some ppl’s knees can’t bend that much due to injury. Do you have a comparable position that doesn’t require such extreme knee bends (the leg one against the wall)?
Can you recommend an easier progression for the bulgarian split squat, for those who don't have the strength to go all the way down (back knee touching the ground)?
Thanks for an easy to follow video with simple exercises instead of just 20 different stretches for the same muscle. It's also so helpful that you talk about what good and poor form looks like.
Hi your videos are really informative. I have been suffering with my knee problem called patella femoral syndrome which exercises are best for glute strengthening
I'm a life-long fitness enthusiast (now 54) and considered to be in great shape. BUTT... my glutes are lagging - and nothing I do seems to help. Very stubborn body part, even after watching - and following the advice on seemingly every RUclips video about the subject. However, that was until I stumbled on THIS one. Finally... detailed, very specific info as to why glutes may not be activating - and how to actually test and fix them. Great job!
Try
reverse hyper
Good mornings
Rdls
Hip thrusts
Uphill walking of a treadmill plus a thigh press, at the gym should lift everything back into place. I'm 65, round and firm back there.
Making hip thrusts was the first time I actually felt my glutes active! Hip thrusts are the GOAT!
You're amazing, not trying to sell anything, just genuinely helpful, knowledgeable. Thank you 💙
For generations, the women in my family have terrible hip pain starting in their 60’s, eventually leading to the inability to walk very far. As I hit my 50’s, I realized it was the Glute, IT band, and core muscles that were causing my tight hip issues. With this video’s help, I pray I can be the first female in the family to avoid these problems, AND teach all the younger ones how to avoid the family hip problems!
How is your progress for hip health?
we got the same issues, Been doing hip mobility for month now. feels good.
And its fine now playing basketball
You can be ❤
IT band?
Thanks!
i'm so happy to have finally found a fitness and mobility channel using recent research papers to prove their point. Thanks!
Ok homelander
@ don’t make me daydream-blink my eyes… ;)
Your content is always great. No bullshit, no trying to bamboozle people with too much science - just simple functional explanations and exercises for common injuries and physical inhibitions. Great stuff!
I've watched a few of your videos, you're doing great, I wish you development!!!!
Thank You for your time !!! Looks like you did much research for this , the most I’ve seen actually!! Thanks again
Thanks!
Your videos have sped up my recovery dramatically. Thank you!
It is so encouraging to hear this. Thanks for your feedback 🙏😁
This video is pure gold to distance runners
Ευχαριστούμε!
The bottom line is if you want to prevent your body from going downhill quickly as you get older, the absolute best thing you can do is learn how to strength train, and I mean learning how to do the main compound lifts and slowly work your way up in weight until you become strong. How far you take is is how important it is to you to remain active and injury free in your older years. Learn how to barbell squat, deadlift (conventional or summo), some kind pull up (starting out on a lat pull down machine if your not strong enough yet) barbell or dumbbell overhead press, barbell or dmb rows, and barbell or dmb press. Unless your very old and frail(although there’s plenty of examples of people even in their 80’s and 90’s doing this) you CAN DO THIS and it will turn your life around. You don’t need to be mine a bodybuilder, but getting strong is simply one of , if not the best thing you can do for yourself for longevity and disease prevention. NOW GET AT IT!
You have got to be fit to enjoy life as you age as a distance runner since the jogging boom in the 80,s. I a 84 this month. I decided when I was 72 to take up sprinting in the masters leagues so I did sprint drills and 50 meter uphill sprints x6 with 3 mins recovery and go progressively faster winning some 100s and 200s with a 200 pb at 75 years it's great fun sprint training plus I was pb ing my parkrun 5ks and I'm still rocking at open mics
I found this whole paragraph so useful that I screenshot it! I love what you said “how far you take it is how important it is to you to remain fit and active etc”
I work in a hospital in a radiology department, and I see so many injuries, conditions, suffering, that most likely could have been prevented by exercise !
@@louissatt8497 That's excellent. Sprinting uphill is terrific for leg strength and cardio.
@@ama8902 Glad you found this of value, I hope you can apply it and become stronger, it truly is incredible what it does to your overall health. I would highly recommend looking at Greysteel Fitness. They have lots of great info on why this is important and how to do these excercises. www.youtube.com/@GreySteel. They are based on the Starting Strength method which is very popular. The only exercise that I don't do from that program is the Power Clean because I feel that is a very specialized Olympic lift which is quite difficult to master. I also added chin-ups and bent over barbell row to this program. The only thing you need to do is get over your mind coming up with excuses on why NOT to do it when you don't feel like doing it. For it to work, you have to 'show up'. The one thing I can honestly say in the many years I've been lifting weights is, I've NEVER regretted a workout. Good luck.
I have a hip and knee replacement in the vey near future. So glad I found this channel! Can't wait to be able to work on my strength and balance again!
Every video i click on I'm finding that I have to go to another video because I discovered yet another issue with myself 😂
You are not alone 😂
3rd this lmao
😂😂😂😂😂omg ..so true
Best channel on RUclips! 👌🏻
Really happy to hear this 🙏🙏😊
You're smart. No playing around or ego games. Just good help. Thank you.
I am really lovin' this science-based steps to strong glutes video that you put out here. It's been super helpful! Could you advice on glute testing and strength building for senior fitness? Specifically, chair based. I have a group of seniors that are pretty active and could use some glute strengthening. From a chair.
Thank you so much for this informative video! I truly appreciate the clear explanations and practical demonstrations provided. The step-by-step guidance on identifying and addressing tight hip flexors and weak glutes is incredibly valuable. I'm grateful for the insights shared, and I'm looking forward to implementing these techniques to improve my overall strength and mobility. Keep up the fantastic work!
Your videos have been so helpful. I’m trying to develop a workout plan for myself and your videos helped me realize my right glute is not working like it should. I love that you explain the reasoning behind everything
This is the first video I’ve seen of yours and I just subscribed. I’m a massage therapist that works clinically to help people function and improve health, and I’m also a barefoot/zero point shoe wearer(so I look forward to other videos). I’ve had a period of high stress and lost some glute mass so I am looking into things like this.
This is a helpful video and, btw, great things and glutes you have there!
I'm a 72 year old sedentary granny. do you have suggestions for me ? wanting to strengthen everything one movement at a time thanks.
P90x
lots of bodyweight movements and band work. Get into pilates / yoga too so you can keep up mobility
Yoga and pilates for sure
also, taking part in classes once or few times a week is a great way to socialise with others and get fit! So give pilates a try, or maybe some dance class that isn't too intense! Good luck and love you!
Thank you for the information you provided. I googled P90x, bands have just arrived and I started chair yoga with the intention of actually getting on the floor at some future date. I appreciate the time you took and I am encouraged.
Fully comprehensive information, great delivery, great guy, great videos. Thanks!
I'm glad I found this video. I did the 1-leg glute bridge test and couldn't even finish it. On both sides, my hamstrings started to cramp in about 5 seconds. Problem identified!
Excellent video. Very well done and very helpful. Thanks!
Isolation exercises and progressive overload is the key! thanks coach!
I've watched a few of your videos, you're doing great, I wish you development!!!!
Superb❤...Thank you so much
Great Information! Super useful
why do y knees want to cave in when i do the one leg squat? (only right knee)
great content and presentation -- incredible teaching.
best teaching is always generous and this is!
cheers,
Wonderfully clear and helpful
Great contribution again.. thank you so much 🙏. If I could add a suggestion though, i thought it would be great if you could just sum up and list all the points one more time to the end of each video. Appreciate your content. Really insightful.
Me encanta como explicas la técnica mientras haces el ejercicio. Sabes mucho. Gracias por compartir. Un saludo desde Ibagué Colombia
Fantastic informative video👍
Your videos are wonderful. Such great production. Came here because my hamstrings always cramp in bridge positions and I find it difficult to activate glutes. I have some new ideas now! Thank you!
Thank you for this video, and Happy New Year! I just watched this video and one before it as the first of your videos I've seen. The previous video was for hamstring flexibility and had a link to this video.
I seem to have a strange combination of issues with hamstrings, glutes and hip flexors. I will be 60 this year and have always been able to touch my toes (and the floor as well) without any problems. This is mainly because I started in Martial Arts at 18, and once I had that flexibility, I have kept it all of these years.
I just tried your hip flexor flexibility test with my rear knee against the wall and I am not even close to being able to sit upright. Obviously that means my flexors are very tight.
One of your recommended exercises for glutes is the step-up, and you also mentioned stair climbing as an alternative. I have added stair climbing to my exercise routine (at least once a week) after my wife and I entered a stair climbing event last September.
It would seem my glutes have gotten stronger with 6 months of regular stair climbing, and being able to touch the floor makes it seem my hamstring flexibility is good as well. However, now I find my hip flexors are super tight, but this doesn't stop me from touching my toes. Should I start this routine (split squats and step-ups) anyway to loosen the flexors?
Thank you for your very good guidance
I'm fairly flexible at most things, but I completely failed the hip flexor test, lol! And in the one-leg hip thrust I feel the strain everywhere, least noticeable the glutes. MIGHT be zeroing in why when hiking hills I feel the burn in my front hips and quads.
Excellent research-based content. I truly appreciate it very much. Thank you...
ok thats official. You have the best content of the youtube history
Excellent. Very helpful. Thanks. God bless.
Thank you. Clear and easy.
Excellent commentary.. very helpful in understanding how to activate and strengthen these muscles. Thank you..
Great video. Thanks for wearing briefs and giving us nice lines. :)
Thanks for the excellent video. First time watcher. ❤ These are some of the simplest, most effective exercises that can be done for mobility especially in aging people. Great content.
you are great literally
YOURS RUclips........MAKE SENSE FOR ME......WELL DONE THANKS.
This content is awesome and very clear. Thanks for sharing! It shows how to tackle these issues the most efficient way as possible. It would be great if you can share content related to tight adductors. Thanks a lot for this great work.
Very informative video do u have other option rather than jumping as i had navicular fracture 6 months ago n scared to jump
Do not do that jump.
Very nice! Thanks for putting this up.
Probably the best glute exercise I have ever experienced...it has fixed my lower body balance in two days. Thanks bro.
woww...im sure@@balyemez9489
Great video dude... Can we please set that camera auto focus to single tho? You have it on auto focus continuous and you go blurry quite often
Very good, useful video. Thank you! 🙏
wow this is great content! thank you!
EXCELLENT clip. Very precise on improving lower part of our body. I think this is the first video clip i have seen . Would have been very kneen to see the one for beginners to greadually develop higher level. However, very good instructions.
that will kill my knees
Excellent information, thank you
This is the most concise easy to easy to understand guide I’ve found thank you
Great video. I now better understand why I'm doing the exrcises I've been given. Wil be watching more.
When doing the exercise at timestamp 4:50 I can't get into position because my quads are so tight. Suggestions?
Really appreciate the information ☺️
I think you just helped me realise what’s causing my knee pain. My left knee gets runners knee pain and it seems like my left glute is asleep 😳
I amazed 😮
Thank you for sharing this amazing video🌸❤️
This guy helps me so much..many thanks😁👍
This was excellent. Can't wait to try it. Thank you.
You have helped me figure out more about my pain in my back and hips more than any health professional aside from my Chiropractor who practices applied kinesiology.
Also my good man, you have OUTSTANDING glutes. I have booty envy and hopefully in the not to distant future, mine could look as great as yours.
Thank you for this 💕 what to do when the knee tend to collapse inward?
interesting! Got all my attention with the way u explain 👏🏻
Very helpful, thanks!!
Thank you ! I am guilty of having obviously tight hip flexors...and I will work on it.
great video thanks!
@1:10 OMG, that move alone could injure most people. I exercise everyday, but being over 55 years old...I would never attempt that jump.
Thank you for this video!
I'm a little confused about the glute strengthening exercises you talk about in minute 8. Aren't these exercises also working our shortened hip flexors that we stretched in minute 5, making them even tighter and shorter? I'm worried that hip flexor stretching exercises may be useless in this case. Are there any other effective exercises to strengthen the gluteal muscles without strengthening the hip flexors?
Wow. I tried the clamshell for the first time and my upper lumbar immediately relaxed and I got a couple of releases. I've been seeing a chiropractor twice a week for three months.
Wowwwww why am I just ow coming across this Chanel ? 😢 . The Chanel is priceless , I had to subscribe Immediately 🙏🏾🙏🏾😘
Thank you! So awesome to get such positive feedback. Thank you 🙏
hello sir, after how many days we can perform these activities if I have laminectomy and spine surgery 50 days before?
Wow great video! Very helpful 😊
Good info. Just checked. My bum muscles did all the work. Nice and tite. Cheers!
Thank you for all the great value you share
I loved it! Great full body moves. Thank you!
You rocked it out with your squats, bro! Howdy from Texas to the stair-Master Guy!!
4:28 😂😂😂. Great performance 👏🏾
thanks for the good tip with the sidestep & the band on your feet.
so my payback tip is, try taking 2 stair on every step on the stairmaster... start on level 3, 4 and squeeze the crap outta the whole apparatus on the motion, starting from your abs, down to the feet/toes on each step... kinda like a slowmotion sprint
watch out, youll be sweatin like a pig in 5 mins & sore for days
Excellent video! Didn't know that hip mobility aids in glute activation over long term. That explains why after starting doing mobility workouts i could finally see better results from the same glute workouts
Best fitness channel on RUclips
Great video. What to do since the crabe steps hurts my meniscus really got to hurt to much. I was using it crunched down and opening the knees with the band on the above the knee. Thank you for the tip
Very useful and informative, thank you very much x
Could you share what shoes you're using pls?
This was very informative. What do you have for tight adductors? I'd love to be able to do the splits. Mahalo!
Great video!
it's a very good video. thanks a lot
Just tried to do the wall test at 4:10. I can't get anywhere near the wall! I have a question. I have bad static balance. How does one do a squat if they're falling over sideways? Is t still effective if I have to grab something so I don't fall over?
It would be nice to have the last step for exercises include two exercises for strengthening that don't involve the knees as much as I have bad knees and I am sure I am not the only one. Any ideas? I am hoping my knees improve once I have worked on getting the glutes improved!
Good content! Anyone know which shoes he's wearing here?
Some ppl’s knees can’t bend that much due to injury. Do you have a comparable position that doesn’t require such extreme knee bends (the leg one against the wall)?
Can you recommend an easier progression for the bulgarian split squat, for those who don't have the strength to go all the way down (back knee touching the ground)?
Standing lunge
Thank you so much for this information!!!!
Wonderful! Thank you, I’ll be back often.
Thanks for an easy to follow video with simple exercises instead of just 20 different stretches for the same muscle.
It's also so helpful that you talk about what good and poor form looks like.
Hi your videos are really informative. I have been suffering with my knee problem called patella femoral syndrome which exercises are best for glute strengthening
i wasn't expecting to enjoy watching a glute video so much