Which of your glutes wasn't firing? How does it feel now? 🙂 Beginner hip training program: uprighthealth.com/healthy-hips Have the FAI hip pain diagnosis? bit.ly/thefaifix
I know this is an old video, but hot damn. I've been struggling with this issue for years and I never thought to get into a bridge position and THEN go into a single leg bridge vs just doing a single leg bridge from the get go. You, sir, may have saved my gains. I can feel my glutes working harder than I've ever felt.
My left glute just don’t ever wanna wake up . I have been trying forever to activate them but they just won’t . I only feel them on fire when I’m doing fire hydrants.
Yesterday I realised whilst doing an alternating leg exercise that my right glute barely fires! And I've always had an imbalance in my hips where I felt my right hip was weaker and I also had lower back pain on my right side. This video is perfect! I already did the one legged bridge shown here and I got the shakes when I did it with my right leg - it definitely fired the right glute! Thanks for the video :)
Great RUclips channel. I'm an old lady and a life-long athlete; I have a lifetime of movement patterns that I need to correct. Oh, inefficient movement worked just fine when I was young and strong as a horse. Now, age is catching up with me. I have used several of your videos to reprogram movement so that my body works for me, instead of against me. Just a couple weeks in, and I can report that my soccer game is getting better, more fun, way less pain, and I look forward to a great winter of skiing.
Very thoughtful. I squatted 630 in competition, yet have discovered i can barely do a lunge for lack of glute engagement. As I have traveled the remediation path, all of the setbacks you describe have happened (ITB, lateral hamstring, adductor all pulling at knee, etc), so be prepared that the path to glute activation is not a straight line!
@@andreawilson6887 it is a long and tortured path, but i am making progress! Re-wiring body and brain is an every step you take, every squat you make challenge in concentration. Limit depth to only as long as glutes still firing.
Abbi Lynn same story, heres what i do if it helps, instead of doing what most people say like donkey kicks etc..i try and see what leg movement fires mine best so i move it back side up down and see what activates it ,the thing is to really feel ur own glute muscles work not just squatting or seeing what helps others, mines work in progress😃 good luck with yours 🤗😘
Generally if there is that severe of a gluteal strength imbalance, something is wrong with the pelvis, overtime the body will compensate for the imbalance by leaning toward the strong side, so one would assume a glute that can't drive at all, would be anchored to someone with a severe Pelvic Rotation, and or Tilt, and there may be a impingement within the Sacroilliac Joint. So I would assume you would begin by trying to stabilize the pelvis and make sure it's neutral first before doing Unilateral work.
Do you have any tips on this? I have this same problem with my right glute, and even the simplest of activation exercises don't work. I've tried various pelvic alignment techniques, but I can never tell if I'm off or not. And the weird thing is the hip flexors feel tighter on the left side than the right when I stretch them.
dEaF TO LiGhT Basically, I can easily load my left glute, but not my right. Even with standing active hip flexion, I can kinda feel a slight stretch in my left glute, but not in my right
Patrick, good point. Pelvis needs to be brought close to neutral if possible before starting, but often the glutes not firing may be part of the reason why the pelvis is not in the right position. Semantics become very important when talking about something "wrong with the pelvis." If it's tilted or twisted, it does not have anything to do with wrongness in the pelvis itself. It has to do with the POSITION of the pelvis...which is determined by the muscles that attach to it. There may be muscle activity that is causing a rotation or tilt, but that means ALL muscles in the pattern are responsible for the problematic positioning. The SI joint issue would be a "pelvis" problem and could foul things up.
dEaF TO LiGhT First thought: put in less effort on the simple exercises. Do not try to get full contraction intensity on them. Just go for a 10-20% engagement, then gradually ramp it up as you feel things flutter back to life.
Upright Health So in essence the cause for a Lack of glute drive is a situation where certain Musculature around the Pelvis has deactivated, gone Phasic; and others have become overdeveloped. Possibly Hip Flexors, Low Back Extensors. From prolonged sitting, or injury. Which causes the affected person to default into poor positions for standing, and load bearing. And the solution is to "force" activate the Phasic muscles to correct a Pelvic Fault. (in this case Gluteals) To get the CNS to recognize it can recruit those set of muscles again. If that is the sentiment than I agree, but I would begin with Myofacial Release, Trigger point therapy. Maybe deep tissue massage, or roll around on a lacrosse ball to break up the muscle adhesions, and possible scar tissue in the fascia before exercise, and also PNF stretching on the Tonic muscle groups. (Quad stretching)
Each person is different, when you can’t activate your glute, there are other muscles will get activated some people have a hamstring dominance others hip flexors, wherever you feel it gets fired when you try to fire your glute is what you need to stretch, this worked for me.
Hi! i have this problem and i've tried the bridges, but when i lift up my dominate leg, my hamstrings take over, not my glutes. how can i fix this so my glutes fire instead? thanks!
MsMcBreezey Use a resistance band around your legs right above your knees. It will engage your abductors and activate the glutes more. Also think of the glute and contract/squeeze it the entire time during the exercise and keep that mind muscle connection going. Also experiment with your stance until you feel it most in your glute. Hope that helps!
Band position matters, experiment! Also try pointing your toes out or in, and different stances. Feel yourself ie. "palpitate" your glutes while training to build up your mind-glute connection. I lucked out and my city has a class that focuses on just glute engagement. Also read free literaturw and took seminar from scientist/trainer Bret Conteras "The Glute Guy".
I have same problem. When I did bridges my hamstring would cramp up. BUT try holding onto your sneakers as you push your hips up. Hook your index finger into the back of the shoe. It provides enough structural support do you're only using your glutes without using your hammies. Changed my life. Some instructors may see it as a cheat but it allows you to work your glutes till they're strong enough to take over from the hams xx
I was having the same issue with the bridge and I started thrusting my hips up and down (sliiightly leaning my hips towards my left, or weak, glute) and then ooo boy I felt it target my weak glute. Hope that helps.
I am now wondering if/why, you would have a microphone - god forbid a camera - in my living room while I gripe about asymmetry in my glutes as I follow some of your other videos about hips & hip flexors. My right butt has forgotten what to do. Perfect timing, adding this to my saved list. Thank you, I love this channel & recommend it quite often.
Your videos are so helpful in my quest to self rehab. Thank you for this! I have AK, and had two torn labrums, weak glutes. Left is stronger. I also am dealing with my hips getting stiff/tight often. I have a few items that I use to keep them loose when I work from home, but recently, have been experiencing major stiffness, bursitis, cramps in my adductor, weak right hip, etc. due to the sitting. I've been using a NuStep to try to strengthen, a resistance band, using my Bose ball, and a hand held deep tissue massager. These help, but once In up and moving around the cramps start again, and hip/adductor is popping. I've purchased a seated elliptical to help keep hips loose and do full range of motion of joints. Im going to incorporate the side leg lifts, one leg bridging, plus the block between the feet....AND the foam rolling. I'll post if these things work.
I always thought that power-lifting was the answer to all physical problems. But, no matter how many squats I did, it was still difficult to go up stairs or do those one leg bridges or one leg squats (note: I'm 74 but like to compete in discus and shotput). So, now I'm doing more one limb exercises and forcing all the various muscle groups to fire and work. There seems to be something inherently "bad?" about barbell exercises as compared to dumbbell work. I think barbells allow the weaker side, arm, leg to hide as the strong side, arm, leg takes over to finish the exercise. Dumbbells create a better mind-muscle connection and forces the weaker muscles to do their full share of work.
my glute doesn’t fire it just goes straight to my right adductor and front of my hip. i have had sij issues and tendenopathy in that right side forever. gonna try these for sure 🙏🏻
I might be wrong, but I think I can get my hip flexors pretty well by using two balls into a bag (peanut shape) and laying on them facing downwards. You can also bend the knee to dig into them more. Just place the bag right between the hip and the leg.
I'd just add to also make sure you keep your hips straight. In my case I have a pelvic tilt so my hips were cheating by going on the strong side to compensate the weak side. Also to really feel your butt as you squeeze it and not any other muscle.
Off setting my body to the weaker side HELPS SO MUCH!!! My right booty cheek doesn’t activate but when doing an exercise I have to off set my body to my right side so it has to work:)
Hey mate, awesome video. it helped alot! instead of foam rolling your hip flexor, you can angle the handle of a kettle bell to dig right into your hip flexor.
this was so informative, i figured out what I was doing wrong, I was across balling my right glute way too much cuz it feels tight so often. thank you so much
I was so ill the other day I crapped out a toilet.. presumably to then use to re-crap, and then I crapped out another toilet... And so on, and so forth.....
After you wake the up. Videos you have to strengthen? How do I easily find them. Please 🙏😁😁. I love your approach to everything you do. Your a critical thinker, me too.
I can activate my left side but this is my weaker side and struggle with my right side. Would it be bc my right side quad is stronger and my left quad weaker?
Thank you so much for all of your videos! I have multiple hip issues, including asymmetry in flexibility and strength. Question regarding the foam block exercise: is it literally just squeezing the ankles into the block, with no active glute squeezing? I think I can feel some activity deep within the glutes when I do it this way. OR.. do you squeeze the ankles and the glutes at the same time? I have been doing both but interested in understanding the mechanics.
when I do fire hydrants, my right burns, but my left does not. It frustrates me so much because I do not know what I’m doing wrong and I try to squeeze to make it burn but it just doesn’t wanna fire.
Hi...I'm a bit confused...I've been doing some heavy lifting and find that my right glute is incredibly sore (with some sciatic pain) while my left is completely fine. Does that mean my right glute is weak? Or does it mean my left glute is weak and the right one is only sore because it has been compensating for left? Thank you!
im sure the left glute is the weak one as my left glute is alot smaller than my right and when i do exercises i always feel soreness in the right glute
Thanks for this! I've got a weaker right glute due to strong quads and hams on the right and strong glutes on my left side. As a trainer myself I feel some Shame in regards to being uneven but thanks for reminding me I'm doing something right but it's going to be quite a journey to even out the strength due to being training for 10+ years 🤣
have you try squeezing your butt? also before you lift butt for bridge, make sure your back stay flat on the floor, and dont let any space between it..after that squeez your butt and do the bridges..try to do single leg bridge and see which glute is weaker..you can noticed from there.for my case my left glute is weaker since i struggle the most to stay stable for single bridge
Is it possible that one glute can't activate because of an injury? From what I remember, my right glute won't activate since I got an injury last week. I noticed in my second session that it wasn't activating, and I've tried everything! What should I do about this? Will the activation come back after the injury is healed?
I had a fall, landing on my left buttock, about a year ago. Possibly injured the piriformis. Recently this muscle has become painful, especially while sleeping on my side, biking, or doing kickboxing. How do I know if this muscle is too tight or too loose? I’m not sure which exercises would help.
Hey Matt, ty for all of your dedication to helping people. My leg is falling apart. I feel like my femur will snap in half, and I am unable to squeeze my glutes... Is this common? Also, my knee is falling in and my feet are pronated. Can this be repaired :(
I have been doing these Single leg glute bridges now and I finally feel like I'm activating my right glute. I do feel some tightness in my right knee. What should I foam roll to relieve the tension? IT band? Glute? Hamstring?
Austin Larson I stopped doing the glute bridge on one leg. I still do foam rolling the quad and IT band. I do single lead deadlifts and squats with a limited range of motion. I feel my right glute activating. My knee pain goes down. Sometimes it comes back though. Nothing as bad as 6 months ago but it still hasn't gone away so I dont know what to do.
What if I have a sharp pain on my left glute si area when laying down and trying to get up? For a while my left side was really hurting, And rolling the glute and tfl aggressively for over a week helped alot. But now rolling it doesnt seem to help as much and its not tender as much as it used to. Wirh walking my glute and gait has gotten better but the pain when laying down and sleeping hasnt changed much. Should I stop rolling the left side and only focus on strengthening?
So frustrating. Used to be a distance runner… Unfortunately started drinking a lot and not working out ever. Now I can barely run without getting splints on left side. Feels like my left side low back picks up the slack for my left glute and no matter what I do, I can’t get the feeling back in my butt
Hello, I just tried this single leg bridge and felt a workout I haven't felt in a long time in firing my left glute. A little history, my back has gone out on me a few times and has been extremely frustrating. When I walk, like others have said, I can noticeably see my right glute seems like superhero and is firing on all cylinders and my left is non-existent. I will also mention I have gone to chiropractor and am honestly very cautious in the idea of going regularly to just get cracked up by someone. I have lower back pain regularly. I understand there may be more to this and I have been to back specialists, chiro and physical therapy and my back issue has been manageable however, I can't help the fact that the single leg bridge you show felt extremely good in getting that side to fire. I feel like when my glutes are both engaged, my back is protected. If you are able to, I would love to see a youtube video on you opinion of multiple exercises in maintaining and building on a one-sided bad glute. It may also be nice for advice on core/ab strengthening. If you already have one, send a link. Thanks!
When doing single glute bridges (starting at both glutes), when I lifted my right leg up so that my left leg can work more, by the time I was done, upper my right arm (on the side facing outside) was hurting a LOT. I noticed a small bit of that same sensation in my left arm.
Matt, please consider moving your practice to SF! I can think of so many athletes that would benefit from your expertise. Thank you for the wonderful videos!
Hi Matt, I have a meditation cushion, that is 8 inches thick, is that too thick to do the move where you hold it with your feet with inward pressure? I can't tell the thickness of your cushion.
Matt, this sounds like something I have but my case is a little different. I feel an imbalance in my glutes (my left fires better than my right) but I can get the right one to fire. I just have to shift my pelvis to do so. But naturally standing, the left one fires and the right one does not. I think it is doing this because I have scar tissue in my right hamstring from a previous injury and I cannot get the proper use of my hamstring. So I think my body is protecting myself and limited in range of motion from this scar tissue which is causing me to not be able to fire both glutes when naturally standing or walking. This has been going on for a long time and is causing me many problems. Could the scar tissue in my hamstrings be causing me to not be able to get both glutes firing evenly? And if so, how can I get better? I feel like all of the exercises I do don't help me because the scar tissue just prevents me from being able to get the proper range of motion to feel the benefits from the exercises. I've tried professional massages, stretching, foam rollers, etc. and nothing is helping my hamstrings. Please help!!!!
hi i have piriformus issues and tight hamstrings. both seem to be pointing to weak glutes.. I've always wondered why they keep going tight, is it because they are both compensating for weak gluteus? I'd love anyones thoughts.
What can you do to activate the weak glute when you can't tolerate doing the bridge on just 1 leg because it revs up SI joint pain on the working leg (the same leg as the weak glute)?
C. bella Try keeping your weight distributed on all four corners of you feet. (The First and Fifth Metatarsal, inside and outside of heel.) You are most likely putting weight on the outside of your heels only, which causes major hamstring strain. Also look where your heels are placed. If too far in front of knee you're only using hamstring, not glutes. Heels should be just in front of your flexed knees. Hope that helps!
Could overactive deep hip rotators be a result of an underactive glute max? Whenever I try to contract my right glute my whole leg begins to rotate and my foot supinates. When I contract my left glute my leg don't rotate at all. When I try to force my right glute to contract without externally rotating my leg, it don't contract at all. Is this a regular scenario for someone with underactive glutes?
@@siminaprune2311 If you struggle with right glute max contraction, I suggest you visit the channels Neal Hallinan, Conor Harris or Zac Cuppels, type "glute" in the channel search bar, and "Voilà!", answers appear.
What to do if you don't have a foam roller and you work out from home? Every video regarding glute imbalance talks about a foam roller and at this point, I can't afford one and need alternative options to foam rolling.
also I tried to naturalise it by giving those pillow press against the heel by posterior pelvic tilt and TVA activation. still left glut maximus seems to Slag down and doesn't fire and instead I find QUADRATUS LUMBORUM keeps firing . I hope you will help me out
Omar AMNI try to engage the antagonist muscle, the quadriceps. They are antagonists to the hamstrings, so hopefully this will allow some release back there. Let me know, I'm interested to know if this helps!
I’ve tried floor glute bridges, I’ve tried them raised (propped up on a bench ) and feel ZERO activation - I also just tried the 90 angle for the isolated activation of glutes y’all mentioned in another video and can’t feel my glutes firing at all - in all 3 technique I feel my quads firing
have you tried doing glute kickbacks before bridges? I do glute kickbacks until I feel the burn in my glutes before moving on to bridges or hip thrusts, that way I can feel which muscles are working.
This is my problem i can do 10--12 on left leg easily feel left glute and right glute only 6 reps & no activation in it, along with right lower back pain in walking lunges, step ups & b stance rdls 😢
So when I do the one leg more activation it all goes to my thigh.my thigh burnt up but not my glute it just doesn't Fire up it all goes to my thigh nd I don't even feel it in my butt
Which of your glutes wasn't firing? How does it feel now? 🙂
Beginner hip training program: uprighthealth.com/healthy-hips
Have the FAI hip pain diagnosis? bit.ly/thefaifix
Left glute feels weak doing single leg glute bridge. Feel it in upper hamstring
I know this is an old video, but hot damn. I've been struggling with this issue for years and I never thought to get into a bridge position and THEN go into a single leg bridge vs just doing a single leg bridge from the get go. You, sir, may have saved my gains. I can feel my glutes working harder than I've ever felt.
My left glute just don’t ever wanna wake up . I have been trying forever to activate them but they just won’t . I only feel them on fire when I’m doing fire hydrants.
this is actually one of the best corrective exercise videos I have seen on RUclips..You are awesome
Thanks, babs!
Yesterday I realised whilst doing an alternating leg exercise that my right glute barely fires! And I've always had an imbalance in my hips where I felt my right hip was weaker and I also had lower back pain on my right side. This video is perfect! I already did the one legged bridge shown here and I got the shakes when I did it with my right leg - it definitely fired the right glute! Thanks for the video :)
I know this post is 5 years old but I have the same exact symptoms and results.
I have this same exact issue , right lower back pain during walking lunges, b stance rdls & step ups only on my right side
Great RUclips channel. I'm an old lady and a life-long athlete; I have a lifetime of movement patterns that I need to correct. Oh, inefficient movement worked just fine when I was young and strong as a horse. Now, age is catching up with me. I have used several of your videos to reprogram movement so that my body works for me, instead of against me. Just a couple weeks in, and I can report that my soccer game is getting better, more fun, way less pain, and I look forward to a great winter of skiing.
Very thoughtful. I squatted 630 in competition, yet have discovered i can barely do a lunge for lack of glute engagement. As I have traveled the remediation path, all of the setbacks you describe have happened (ITB, lateral hamstring, adductor all pulling at knee, etc), so be prepared that the path to glute activation is not a straight line!
Yo you are me. Please tell me it can be done.
@@andreawilson6887 it is a long and tortured path, but i am making progress! Re-wiring body and brain is an every step you take, every squat you make challenge in concentration. Limit depth to only as long as glutes still firing.
Thank you! My right glute never activates when I do hip adduction or abduction and my left glute struggles due to that
Mine also. Has your right glute gotten stronger? If so can you tell me what you did?
Abbi Lynn same story, heres what i do if it helps, instead of doing what most people say like donkey kicks etc..i try and see what leg movement fires mine best so i move it back side up down and see what activates it ,the thing is to really feel ur own glute muscles work not just squatting or seeing what helps others, mines work in progress😃 good luck with yours 🤗😘
Meena Kumar thank you! I think I figured out what’s wrong. The muscle on the back of my thigh are doing all of the work instead of my glutes.
Abbi Lynn sounds great! Good luck dear thx for replying 😄🙌
@@avn05 yep so what about now
On the right side even when I do one leg workouts for it the other side activates and the other won't activate even though it's the one I mm using
Same!
SAME OMFG
omg same but with my left leg
I find it my left leg is weak from driving bc we use right leg
I got one of those foam blocks when I started Egoscue treatment. It has been a handy tool, well worth the expense. I use it so often in many ways.
Thank you for this!! With most glute exercises one side fires and the other just has nothing. I will definitely try these out!!
My left Glute doesn’t fire.I have a hard time at night . Tried this this am - ah Bless you ! Thank you ! Much less pain !
Generally if there is that severe of a gluteal strength imbalance, something is wrong with the pelvis, overtime the body will compensate for the imbalance by leaning toward the strong side, so one would assume a glute that can't drive at all, would be anchored to someone with a severe Pelvic Rotation, and or Tilt, and there may be a impingement within the Sacroilliac Joint. So I would assume you would begin by trying to stabilize the pelvis and make sure it's neutral first before doing Unilateral work.
Do you have any tips on this? I have this same problem with my right glute, and even the simplest of activation exercises don't work. I've tried various pelvic alignment techniques, but I can never tell if I'm off or not. And the weird thing is the hip flexors feel tighter on the left side than the right when I stretch them.
dEaF TO LiGhT
Basically, I can easily load my left glute, but not my right. Even with standing active hip flexion, I can kinda feel a slight stretch in my left glute, but not in my right
Patrick, good point. Pelvis needs to be brought close to neutral if possible before starting, but often the glutes not firing may be part of the reason why the pelvis is not in the right position.
Semantics become very important when talking about something "wrong with the pelvis." If it's tilted or twisted, it does not have anything to do with wrongness in the pelvis itself. It has to do with the POSITION of the pelvis...which is determined by the muscles that attach to it. There may be muscle activity that is causing a rotation or tilt, but that means ALL muscles in the pattern are responsible for the problematic positioning.
The SI joint issue would be a "pelvis" problem and could foul things up.
dEaF TO LiGhT First thought: put in less effort on the simple exercises. Do not try to get full contraction intensity on them. Just go for a 10-20% engagement, then gradually ramp it up as you feel things flutter back to life.
Upright Health So in essence the cause for a Lack of glute drive is a situation where certain Musculature around the Pelvis has deactivated, gone Phasic; and others have become overdeveloped. Possibly Hip Flexors, Low Back Extensors. From prolonged sitting, or injury. Which causes the affected person to default into poor positions for standing, and load bearing.
And the solution is to "force" activate the Phasic muscles to correct a Pelvic Fault. (in this case Gluteals) To get the CNS to recognize it can recruit those set of muscles again. If that is the sentiment than I agree, but I would begin with Myofacial Release, Trigger point therapy. Maybe deep tissue massage, or roll around on a lacrosse ball to break up the muscle adhesions, and possible scar tissue in the fascia before exercise, and also PNF stretching on the Tonic muscle groups. (Quad stretching)
Each person is different, when you can’t activate your glute, there are other muscles will get activated some people have a hamstring dominance others hip flexors, wherever you feel it gets fired when you try to fire your glute is what you need to stretch, this worked for me.
this is huge for me! thank you so much an thanks for being so casual, I never felt like the noob I am
Hi! i have this problem and i've tried the bridges, but when i lift up my dominate leg, my hamstrings take over, not my glutes. how can i fix this so my glutes fire instead? thanks!
MsMcBreezey Use a resistance band around your legs right above your knees. It will engage your abductors and activate the glutes more. Also think of the glute and contract/squeeze it the entire time during the exercise and keep that mind muscle connection going. Also experiment with your stance until you feel it most in your glute. Hope that helps!
thank you!
Band position matters, experiment! Also try pointing your toes out or in, and different stances. Feel yourself ie. "palpitate" your glutes while training to build up your mind-glute connection. I lucked out and my city has a class that focuses on just glute engagement. Also read free literaturw and took seminar from scientist/trainer Bret Conteras "The Glute Guy".
I have same problem. When I did bridges my hamstring would cramp up. BUT try holding onto your sneakers as you push your hips up. Hook your index finger into the back of the shoe. It provides enough structural support do you're only using your glutes without using your hammies. Changed my life. Some instructors may see it as a cheat but it allows you to work your glutes till they're strong enough to take over from the hams xx
I was having the same issue with the bridge and I started thrusting my hips up and down (sliiightly leaning my hips towards my left, or weak, glute) and then ooo boy I felt it target my weak glute. Hope that helps.
I am now wondering if/why, you would have a microphone - god forbid a camera - in my living room while I gripe about asymmetry in my glutes as I follow some of your other videos about hips & hip flexors. My right butt has forgotten what to do. Perfect timing, adding this to my saved list. Thank you, I love this channel & recommend it quite often.
Me the first 10 minutes : just answer the question please don’t play with me right now *nicki voice*
Lmao the comment with the profile pic🤣
Your videos are so helpful in my quest to self rehab. Thank you for this! I have AK, and had two torn labrums, weak glutes. Left is stronger. I also am dealing with my hips getting stiff/tight often. I have a few items that I use to keep them loose when I work from home, but recently, have been experiencing major stiffness, bursitis, cramps in my adductor, weak right hip, etc. due to the sitting. I've been using a NuStep to try to strengthen, a resistance band, using my Bose ball, and a hand held deep tissue massager. These help, but once In up and moving around the cramps start again, and hip/adductor is popping. I've purchased a seated elliptical to help keep hips loose and do full range of motion of joints. Im going to incorporate the side leg lifts, one leg bridging, plus the block between the feet....AND the foam rolling. I'll post if these things work.
I always thought that power-lifting was the answer to all physical problems. But, no matter how many squats I did, it was still difficult to go up stairs or do those one leg bridges or one leg squats (note: I'm 74 but like to compete in discus and shotput). So, now I'm doing more one limb exercises and forcing all the various muscle groups to fire and work. There seems to be something inherently "bad?" about barbell exercises as compared to dumbbell work. I think barbells allow the weaker side, arm, leg to hide as the strong side, arm, leg takes over to finish the exercise. Dumbbells create a better mind-muscle connection and forces the weaker muscles to do their full share of work.
my glute doesn’t fire it just goes straight to my right adductor and front of my hip. i have had sij issues and tendenopathy in that right side forever. gonna try these for sure 🙏🏻
I might be wrong, but I think I can get my hip flexors pretty well by using two balls into a bag (peanut shape) and laying on them facing downwards. You can also bend the knee to dig into them more. Just place the bag right between the hip and the leg.
I'd just add to also make sure you keep your hips straight. In my case I have a pelvic tilt so my hips were cheating by going on the strong side to compensate the weak side. Also to really feel your butt as you squeeze it and not any other muscle.
how long I have to do this exercise?When will my weaker glute activate and I can start bilateral exercises squats
Off setting my body to the weaker side HELPS SO MUCH!!! My right booty cheek doesn’t activate but when doing an exercise I have to off set my body to my right side so it has to work:)
Hey mate, awesome video. it helped alot! instead of foam rolling your hip flexor, you can angle the handle of a kettle bell to dig right into your hip flexor.
+Matthew Mochizuki Great tip!
+Matthew Mochizuki Yep, works with a plate as well. Awesome video! Very helpful.
Great video Matt! I've been having issues with my glutes myself and I will be trying these exercises out! Thank you!
this was so informative, i figured out what I was doing wrong, I was across balling my right glute way too much cuz it feels tight so often. thank you so much
I do this and my muscles there just feel so weak then I just can't even stand the weakness
i love the helpful style of your videos.. you deserve more views and an advert :)
Exercises start at 5:05
This is great stuff. Would you recommend doing this as a warm up before squats and deadlifts to activate glutes ?
Would work as a good warm up!
I just eat old indian food and whole milk left in a hot car for a couple of days. My glutes fire right away.
Add 3-day-old chipotle egg salad to the mix for even more of a glute burn.
Ur such an idiot
anoose
I laughed so much I nearly had a hernia!
I was so ill the other day I crapped out a toilet.. presumably to then use to re-crap, and then I crapped out another toilet... And so on, and so forth.....
This video has many great informations! Thanks!
tabuma f. It took 84 years to get that look.
Great explanation. I felt like this really helped me understand ways I can get better.
Keep in that position, I set my timer for 65 minutes for you!
whenever I do bridges, my right hamstring is sore.. frustrating as hell. i'll give this a try next time.
Hi did you fix your problem ?
After you wake the up.
Videos you have to strengthen?
How do I easily find them.
Please 🙏😁😁.
I love your approach to everything you do.
Your a critical thinker, me too.
I can activate my left side but this is my weaker side and struggle with my right side. Would it be bc my right side quad is stronger and my left quad weaker?
You are such a beautiful human for sharing this Information 💙
Wow, that's very kind of you. Glad the video is helping!
Thanks.
Any reason why doing these exercises would cause extreme adductor/groin pain ?
Fantastic video, thanks!
Thank you so much for all of your videos! I have multiple hip issues, including asymmetry in flexibility and strength. Question regarding the foam block exercise: is it literally just squeezing the ankles into the block, with no active glute squeezing? I think I can feel some activity deep within the glutes when I do it this way. OR.. do you squeeze the ankles and the glutes at the same time? I have been doing both but interested in understanding the mechanics.
when I do fire hydrants, my right burns, but my left does not. It frustrates me so much because I do not know what I’m doing wrong and I try to squeeze to make it burn but it just doesn’t wanna fire.
Hi...I'm a bit confused...I've been doing some heavy lifting and find that my right glute is incredibly sore (with some sciatic pain) while my left is completely fine. Does that mean my right glute is weak? Or does it mean my left glute is weak and the right one is only sore because it has been compensating for left? Thank you!
im sure the left glute is the weak one as my left glute is alot smaller than my right and when i do exercises i always feel soreness in the right glute
Thanks for this! I've got a weaker right glute due to strong quads and hams on the right and strong glutes on my left side. As a trainer myself I feel some Shame in regards to being uneven but thanks for reminding me I'm doing something right but it's going to be quite a journey to even out the strength due to being training for 10+ years 🤣
Hey there! Have you made significant progress since posting this?
Hello, can you make a video on how to do a hip thrust correctly? I have trouble feeling my glutes work. Thanks in advance
have you try squeezing your butt? also before you lift butt for bridge, make sure your back stay flat on the floor, and dont let any space between it..after that squeez your butt and do the bridges..try to do single leg bridge and see which glute is weaker..you can noticed from there.for my case my left glute is weaker since i struggle the most to stay stable for single bridge
Question: what if I feel the burn in my thigh rather than my glute?
Is it possible that one glute can't activate because of an injury? From what I remember, my right glute won't activate since I got an injury last week. I noticed in my second session that it wasn't activating, and I've tried everything! What should I do about this? Will the activation come back after the injury is healed?
I had a fall, landing on my left buttock, about a year ago. Possibly injured the piriformis. Recently this muscle has become painful, especially while sleeping on my side, biking, or doing kickboxing. How do I know if this muscle is too tight or too loose? I’m not sure which exercises would help.
CHECKMATE, RIGHT GLUTE!!! 😂😂😂
hahahahahahaha
Really great video. Thanks so much!
Hey Matt, ty for all of your dedication to helping people. My leg is falling apart. I feel like my femur will snap in half, and I am unable to squeeze my glutes... Is this common?
Also, my knee is falling in and my feet are pronated. Can this be repaired :(
I know this is an older video but you can buy two yoga blocks and put them in a pillow case for the block of foam. Hope that helps anyone.
Heh! Good Vid! I have this one side not firing thing and these eercises have definetly helped. THanx
I have been doing these Single leg glute bridges now and I finally feel like I'm activating my right glute. I do feel some tightness in my right knee. What should I foam roll to relieve the tension? IT band? Glute? Hamstring?
Austin Larson same thing happened to me I eventually hurt my knee doing it So IT stopped.
Austin Larson I stopped doing the glute bridge on one leg. I still do foam rolling the quad and IT band. I do single lead deadlifts and squats with a limited range of motion. I feel my right glute activating. My knee pain goes down. Sometimes it comes back though. Nothing as bad as 6 months ago but it still hasn't gone away so I dont know what to do.
What if I feel the thing with the block mostly in my hamstring?
if I do these for a while would it help my butt form the same way as my other cheek ?
You can start with a medium thigh band (color green). Bring your butt up in the bridge without your knees & thighs coming together!
Thank youuuuu!!!!
What does one feel when a glute "fires"?
What does fire mean here?
Frank Rizo you can contract it at will and use the muscle in activities
Frank Rizo you have the most adorable profile pic!
Thanks man you are the best
Think I will run by the UMass Lax field this weekend and see if I can pick up a ball!
Pistol squats?
Very good. Thanks.
is gluteus medius muscle to effects to foot?
this video is brilliant
Hi, do you think developmentally "lazy" muscles can eventually be forced to kick in? Thanks.
I was laughing so hard at the hockey reference. Thank you so much for the video! I finally found something that I understand
I think I have this problem due to me when I was little I did my right split but not my left.
What if I have a sharp pain on my left glute si area when laying down and trying to get up? For a while my left side was really hurting, And rolling the glute and tfl aggressively for over a week helped alot. But now rolling it doesnt seem to help as much and its not tender as much as it used to. Wirh walking my glute and gait has gotten better but the pain when laying down and sleeping hasnt changed much. Should I stop rolling the left side and only focus on strengthening?
So frustrating. Used to be a distance runner…
Unfortunately started drinking a lot and not working out ever. Now I can barely run without getting splints on left side. Feels like my left side low back picks up the slack for my left glute and no matter what I do, I can’t get the feeling back in my butt
Hello, I just tried this single leg bridge and felt a workout I haven't felt in a long time in firing my left glute. A little history, my back has gone out on me a few times and has been extremely frustrating. When I walk, like others have said, I can noticeably see my right glute seems like superhero and is firing on all cylinders and my left is non-existent. I will also mention I have gone to chiropractor and am honestly very cautious in the idea of going regularly to just get cracked up by someone. I have lower back pain regularly. I understand there may be more to this and I have been to back specialists, chiro and physical therapy and my back issue has been manageable however, I can't help the fact that the single leg bridge you show felt extremely good in getting that side to fire. I feel like when my glutes are both engaged, my back is protected. If you are able to, I would love to see a youtube video on you opinion of multiple exercises in maintaining and building on a one-sided bad glute. It may also be nice for advice on core/ab strengthening. If you already have one, send a link. Thanks!
I just wish I'd seen this video 6 years ago...
When doing single glute bridges (starting at both glutes), when I lifted my right leg up so that my left leg can work more, by the time I was done, upper my right arm (on the side facing outside) was hurting a LOT. I noticed a small bit of that same sensation in my left arm.
Matt, please consider moving your practice to SF! I can think of so many athletes that would benefit from your expertise. Thank you for the wonderful videos!
Just moved slightly closer to SF by settinf up our new studio in redwood city. :)
Great video!!!!
I''m late to the party but should the tfl be rolled too for glute activation??
Hi Matt,
I have a meditation cushion, that is 8 inches thick, is that too thick to do the move where you hold it with your feet with inward pressure? I can't tell the thickness of your cushion.
Matt, this sounds like something I have but my case is a little different. I feel an imbalance in my glutes (my left fires better than my right) but I can get the right one to fire. I just have to shift my pelvis to do so. But naturally standing, the left one fires and the right one does not. I think it is doing this because I have scar tissue in my right hamstring from a previous injury and I cannot get the proper use of my hamstring. So I think my body is protecting myself and limited in range of motion from this scar tissue which is causing me to not be able to fire both glutes when naturally standing or walking. This has been going on for a long time and is causing me many problems. Could the scar tissue in my hamstrings be causing me to not be able to get both glutes firing evenly? And if so, how can I get better? I feel like all of the exercises I do don't help me because the scar tissue just prevents me from being able to get the proper range of motion to feel the benefits from the exercises. I've tried professional massages, stretching, foam rollers, etc. and nothing is helping my hamstrings. Please help!!!!
hi i have piriformus issues and tight hamstrings. both seem to be pointing to weak glutes..
I've always wondered why they keep going tight, is it because they are both compensating for weak gluteus? I'd love anyones thoughts.
What can you do to activate the weak glute when you can't tolerate doing the bridge on just 1 leg because it revs up SI joint pain on the working leg (the same leg as the weak glute)?
Thanks so much
awesome video this really works!
thanks dude love the videos!
My weak glute is not activating at all and it hasn’t been for the longest time
I used to crawl on one leg as a baby ..my right glute wont burn when working out
no mater what I do, my glute imbalance won't get better. any help? please!
C. bella Try keeping your weight distributed on all four corners of you feet. (The First and Fifth Metatarsal, inside and outside of heel.) You are most likely putting weight on the outside of your heels only, which causes major hamstring strain. Also look where your heels are placed. If too far in front of knee you're only using hamstring, not glutes. Heels should be just in front of your flexed knees. Hope that helps!
Your videos are great keep it up
Could overactive deep hip rotators be a result of an underactive glute max? Whenever I try to contract my right glute my whole leg begins to rotate and my foot supinates. When I contract my left glute my leg don't rotate at all. When I try to force my right glute to contract without externally rotating my leg, it don't contract at all. Is this a regular scenario for someone with underactive glutes?
Omg this is exactly what I experience right now, have you found the answer?
@@siminaprune2311 If you struggle with right glute max contraction, I suggest you visit the channels Neal Hallinan, Conor Harris or Zac Cuppels, type "glute" in the channel search bar, and "Voilà!", answers appear.
What to do if you don't have a foam roller and you work out from home? Every video regarding glute imbalance talks about a foam roller and at this point, I can't afford one and need alternative options to foam rolling.
NEW SUBSCRIBER
also I tried to naturalise it by giving those pillow press against the heel by posterior pelvic tilt and TVA activation. still left glut maximus seems to Slag down and doesn't fire and instead I find QUADRATUS LUMBORUM keeps firing . I hope you will help me out
Hi, when trying to do bridges , I had cramps on my hamstrings. What should I do?
Omar AMNI try to engage the antagonist muscle, the quadriceps. They are antagonists to the hamstrings, so hopefully this will allow some release back there. Let me know, I'm interested to know if this helps!
also, make sure you're engaging your glutes as well!
Good channel!
I’ve tried floor glute bridges, I’ve tried them raised (propped up on a bench ) and feel ZERO activation - I also just tried the 90 angle for the isolated activation of glutes y’all mentioned in another video and can’t feel my glutes firing at all - in all 3 technique I feel my quads firing
have you tried doing glute kickbacks before bridges? I do glute kickbacks until I feel the burn in my glutes before moving on to bridges or hip thrusts, that way I can feel which muscles are working.
I would like to know what the best we can do when quadratus lumborum keeps firing instead of glut maximus. ??
How are you now
This is my problem i can do 10--12 on left leg easily feel left glute and right glute only 6 reps & no activation in it, along with right lower back pain in walking lunges, step ups & b stance rdls 😢
So when I do the one leg more activation it all goes to my thigh.my thigh burnt up but not my glute it just doesn't Fire up it all goes to my thigh nd I don't even feel it in my butt