Awaken Your Glutes! (RESTORE Dormant GLUTE Function)
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- čas přidán 15. 02. 2024
- www.moversodyssey.com
The glutes may well be the ultimate muscle, they are the most dominant muscle group in the body in terms of athletic power, they are absolutely key to healthy posture and are essential to aesthetic appeal. However, the glutes are also among the most dormant and dysfunctional muscles seen in modern populations. This is due functional issues such as tight hip flexors and glute amnesia, leading to infamous conditions colloquially known by such terms as flat butt and dead butt. In this video we cover these issues and lay out a step by step plan to reverse the dysfunction and unlock the true potential of the glutes.
#glutes #glutesworkout - Sport
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So flat butt has been my problem all along. I always told everyone, "I don't have a butt, I have an extended back."
Lol
Bro xD
u & Taylour Swift!
@@abbefolkseger6927😂💀
Gross
Notes for myself:
Do glute bridges with a strong conscious contraction.
kneeling hip hinges
a simple standing glute contraction.
Hold for a couple seconds
Eat a shit load of indian food and begin prairie dogging.
I can attest to this. My glutes were dead and weak, focused on ATG split squats, single leg glute bridges, and Bulgarian split squats, and it has helped me reactivate them and improve in weighted squats among other things
ATG and bulgarian split squats are a great way to open up the hip flexors and help reactivate the glutes. It's almost impossible to get them back online if those hips stay tight.
@@moversodyssey no doubt, and that's a problem many people have is extremely tight, locked up hips.
@@moversodysseywill Farmers walks help activate?
@@gabriel1095 They certainly can, you just have to be careful with your form. It's easy with such a complex movement to use compensation patterns. Just be sure to push off with the whole foot, especially the big toes, and feel the glutes flex as the foot pushes off.
This is exactly what I needed! My glutes became dead and weak. That’s all I needed.
This channel is criminally underrated. Amazing work brother
The "whole foot/big toe" cue is legit.
Just found this channel. Pure gold if combined with Squat University and House of Hypertrophy. you should write a book about this stuff brother!
Why am i only seeing your videos now? Your animation is amazing! I love them!!!! Damn, I hate the yt algorithm.
Plantar fascia connection to the glutes is the key to activate your glutes on a subconcious level. Chong Xie explains it.
Fantastic tribute to the glutes 🍑 and very nice of you to provide a workout plan!
👁👄👁
Hi! I’m just here to tell you how much I love your page. And how much it has helped me out. I was building big glutes in the gym but could barely move and felt little mobility. Plus I didn’t want to be in the gym doing what’s popular rn. I wanted to love my body and build it in a way that will last. I started following this glute program and my legs and whole body all together feel amazing, my but is not as big as before but i truly feel so amazing. I even got arrested and the cops could not get me down until 12 of them came because my legs were grappling theirs and it was such a transformative experience. I watch all of your videos and every one of them is helpful. Especially learning how to build my posterior chain and learning to breathe because movement starts from within. Truly grateful fan of this channel! Thanks 🙏🏾
I'm glad to hear it's helping out! Proper functioning of the glutes is so pivotal to the proper biomechanical health of the body. Thank you for your comment and good luck on your continued journey my friend
lmao the cops part
Always such in depth and well depicted content! Thank you for all the info. This video actually made some nice connections to my physio therapy sessions recently. Definitely will be adding some of these exercises into my routine!
Unironically subscribed for "the thiccening".
Nice! I have APT and so many years my glute muscles deactivated, this video very helpful!
absolutely fantastic content aws usual, this guy shows understanding of the body, not just knowledge of it. Well done, love the style as well.
The best video. Exactly what I have been looking for!
Thanks! You pack a ton of info and practical tips that I haven't seen elsewhere into a short video.
Excellent, comprehensive list.
Amazing channel! 💯🔥💪🏾
Incredible video. Straight to the point, succinct. Not a 12 minute stretch to score more advertising $$. Thank you!
Immense gratitude for this video. I've been struggling with what an increase of sitting has done to me in the last few years as a result of a career change and have had issues with my piriformis muscle and dead butt syndrome. My OLD physiotherapist did not give me a very good home program, but unfortunately, I'm having to wait to find a new physiotherapist.
I am very grateful for the program you outline at around the 5 minute mark. I will be sure to utilize it in my personal rehab.
Much appreciation, Sir. 🙏😁
I'm glad it's helping out, I often see piriformis muscles over activate when the glutes are weak so hopeful this will do the trick. Good luck with the program!
Dude it’s sad to say that your videos have motivated me more than I have ever done myself in my 20s to get into my best shape ever… 26 now hoping by 30 I look amazing but a year from now I wanna look great too. 210 5’6 like 15% BF last time I checked
Best video I’ve researched
The drawing are amazing 🤩 Just as usual.
Your channel is immensely helpful. The videos continue to help me getting more healthy and effective exercise plans set up. They contain so much valuable information to just apply or use for further research. Thank you very much!
I'm glad your finding them so helpful, good luck with your training!
Wow, great video! I don’t know how long it takes you to make one of these but it’s really worth it for some of us thank you so much. I’ve worked out my entire adult life and just had a fusion in my back. The physical therapist said I have “sleepy glutes“. His plan was just like yours. So I’ve been working on them like crazy. We actually have a machine at the gym that does hip thrusts like you document at 4:19 in the video. It does the same motion except it has a thick pad so the bar isn’t digging into your gut. Me and one girl are the only ones I’ve ever seen use it, and I have actually caught a couple guys sniggering when I use it. Whatever… all strength starts with the connection to the ground and I’m getting better connected every day. My glutes are waking up, and my jeans are fitting just a little bit better…
Glad your enjoying the content! There seems to be a stigma against men training glutes for some reason, but it makes no sense at all. Glutes are the strongest muscle of the body and responsible for the power behind all the "manly" athletic feats seen in sports and daily life. Personally, when my glutes are strong my entire body feels better and I overall feel much sturdier and stronger.
Best explanation by this channel
Outstanding video. Very helpful
Love your channel! Hoping for more uploads ❤🎉
The animation is 🔥
This helped soo much!
Thank you for this , really neeeded
Goodly deatiled and helpful video. Appreciate it.
Perfect video. I want to learn about how to train with people who have lower back pain. Which exercises are a must and which you dont want to do. Love the content!
Deadlifts with progression helps in reducing backpain.
Bent over rows and good mornings not good for back pain, can also cause back pain. In my experience
Train the abdominal muscles
Clubbell training helped me with lower back pain. As for straightening the muscles, back extension with a neutralized lower back, to focus on the glutes and engage the lower back. After that, I'm going veeery slowly with increasing the weights. Please note that I don't have heard discs or anything affecting the spinal cord, just an ultra dormant core, apparently. Hope you find your way 💪
@@brandonyoung4910It much more complicated
Planks. As your core strength improves the back pain goes.
Thank you my friend ❤
Love the animation! Great info
I have been strugling with APT all my life, this videos summariaes a lot of concepts, thank you so much, Im gonna try thee glutes exercises. The stretches too. Thank you so much man ❤
Glad it helped, best of luck in your training!
Its like your summarising years of understanding perfectly for me to pass on to others
❤❤❤ what a channel! Subscribed
Great stuff
Perfect video ❤
Love your channel ❤
Fascinating!💯
I work as a sports fysio and indeed i see this a lot in people with low back pain. When doing a hip bridge really focus on the glutes by tilting your pelvis backwards. If not you can compensates with your quads and erector spinea. Keep up the good videos
Thank you, glad your enjoying the content!
Great video! 👏🏾
Absolutely love the content
Thankyou!
Great video. Thank you.
Glad you liked it!
The thickeningggg
This was super informative, thank you!
Glad it was helpful!
The illustrations are awesome 👍🏻 it really sets you apart, in a positive way, from other fitness channels
Thank you, I'm glad your enjoying the content!
thank you🎉🎉❤❤
Thank you for sharing such creative, fun and informative content keep up the great work.
Glad you enjoyed it!
Thank You movement oddysey for featuring conditioning methods that are considered "unorthodox" and/or "ancient" but are very effective💪 Especially for Martial Artists (such as myself)
Hope that you can feature either "Shiko" (Sumo Squat) and Hindu Squats and Hindu Push Ups next🙏👍🙂
Superb video mate....People dont realize how weak they are or how strong could they be if they awaken and strengthen their glutes...
Walking up the stairs in building's,lifting heavy shit,sprinting etc....would be so much easier if the glutes were in proper fuction
Nice! Losing the tone and muscle mass in your glutes is a common problem as you age. I see so many people in my age bracket that have strength, mobility balance and problems because they don't exercise. And yup, most have dead butts! 🤣
Excellent
Super informative video!
Glad it was helpful!
God bless everyone and have a wonderful day ❤🙏
The video offers valuable insights into the significance of gluteal muscles, addressing common issues and providing a structured approach to rehabilitation. The presenter's detailed guidance and actionable tips foster a sense of empowerment and gratitude towards improving one's overall health and fitness.
Thank you, I'm glad you enjoyed the content!
wow awesome video
Suberb video as always
My glutes are definitely dormant 😢 it causes me a lot of issues. This is very helpful just like the rest of your content. Thank you so much ❤❤❤❤
Your very welcome, glad it helped!
can I use an alarm clock?
Dumb thing is after all the backflips and parkor my lower half never got big just strong. The female beasts out there said too skinny haha back 10 years ago.
Thank you for no inspections for new work outs I did learn something it work on thanks
Great content! Thank you for sharing your knowledge!!
Yo u have a new suscriber. Greetings from 🇪🇨❤
I’m a mover. I was wondering if you can do a video for all the mover’s out there
I’m getting back to regular exercising after a long, long layoff, and I’m a bit of a wreck.
I’ve wondered where to start, as throwing myself into the usual Squat & Benching business will do far more harm than good, especially since I’ve hit my mid-fifties. Now I know, starting from the Glutes and working my way out, so to speak.
Great video.
It's a great idea, I could see starting at glutes and core and working outward being the perfect way to stay in balance as you build up strength.
Chong Xie marble swings once a day for around 10 days helped trained my fascia and helped in glute recruitment for movement. I notice the burning in the glute area after a few seconds now. Has anyone else tried this?
yessss, love it. i had never felt my glutes while walking and now i'm starting to do so.
Make a video about the Shiko position from Sumo. It would be awesome
Thank you for the suggestion!
This video has fix my lateral hip pain, even out my calves, and even out my scapula and Freeing my shoulder pain...
Cons: my cheeks are super tight...
Lol, some trigger point massage on the glutes with a lacrosse ball will fix that.
Damn..I got the deadliest combo of both Flat and Dead , ya’ll!!! 😬
My lower back pain makes me feel like I’m 109 years old. Thanks Arm. Getting out of bed is brutal. I hope this is the answer. I’m only 33
Probably worth it to get an xray or mri if its that bad, just to see if you have a bulging disc or some other structural damage. Though SI joint pain can be pretty bad like your describing as well. Google image search si joint and see if thats where your pain is. If so I'd get an SI belt, learn to manually release the psoas (with something like a lacrosse ball or the pso-rite) and start strengthening the whole posterior chain, especially the glutes. Good luck my friend
As a start you can sit on a pilates ball which will teach your muscles to keep the lower spine straight, contrary to sitting on the couch where gravity pulls your upper weight pressure directly on bent lower spine
Boxing power exercises video
Please do one for the foot...bad foot placement can nullifying glute activation
Never mind you a genius😅
Lol
Great video, please could u make a similar one for people with lower back pain and knee pain
It's a great idea, thanks for the suggestion!
@@moversodysseywe need to thank u, I have already started with reactivation
@@nobody-dw2dj Best of luck, it may actually take care of the low back and knee pain. Tight adductors in particular will cause lots of knee problems. Best of luck
@@moversodysseythank u very much again
🎯
Great guide to glutes workout 💯👍. But why did you leave out the squat exercise (bodyweight & barbell) tho??🤔
Squats can be a great glute workout as well, but they also greatly engage the quads and adductors. So a lot of people with dormant glutes will do heavy squats and compensate heavily with those muscles and never really stimulate the glutes. I find if the glutes are already dormant, its best to wait until the glutes are reactivated and have caught up to the quads in strength before squatting. But for sure, squatting is a great exercise and if done properly can provide great glute work.
@@moversodyssey i get your point that's true, dormant glutes will want substitute the task to surrounding muscles
Thank u for your videos because they make me smarter about my organism and how to function well. Workout teaches me detaching myself from my current feelings or bad beliefs and helps me to look at myself just as bare human being controlled by its brain. I am curious whether you have opinion about semen retention and willing to share it?
I'm glad you find the videos helpful!
As far as semen retention goes, it's something I've been very curious about. I haven't seen much scientific literature on it but I've read a lot about ancient traditions and heard a lot of personal accounts. The theoretical connection to cerebrospinal fluid in particular has piqued my interest, though I know a lot of the current content around the subject tends to look more at testosterone.
I've personally done retention for a few months and many times I've done it for a few weeks. I do notice a greater sense of focus in particular after a week or so and a more intense feeling of grounding in my daily life. It's something I intend to experiment more with in the near future though.
@@moversodysseyThank you, I guess it's probably something that we just have to experiment by ourselves because my intuition tells me it's not really easy to test it scientificaly. I mean I always loved science but as I get older I realise more that there is ofhen given too much credit to that in ways that some people preach that so called "science" is answer to everything and holds "universal truth". I believe that "science" is just a human tool to help (or influence) human decisions but I don't see how it could explain our all experiences. I feel like some hardcore scientifical ideologies would be okay with removing human experience from the world just because human motivations and desires are seen in these views as irrelevant and irrational. And "cerebospinal fluid" is new term for me, will make my own research!
I can tell you a lot of the guys on the boxing gym who seem to be able to hit hard without much effort? A lot of them. Have you know some glutes? And maybe it's weird for me to look, especially as a straight guy. But you know when people are better than you and they seem like they don't even have to try that hard. You start analyzing okay? Why are they better? Where are they different? And that gluten hip strength, especially if you're rotating and getting your hips involved makes a huge difference in punching power. So I'm enjoying your video because now maybe I can increase my punches without trying by trying some of these techniques
Glutes are so important for power in striking of any kind. Most people don't realize that punching power mostly comes from the legs and hips and is just traveling through the upper body and arms for the most part.
Glutes keeping your back kicks heavy ass hell
What exercise would you recommend for groin/adductors mobility? and when/how often to incorporate it?
Adductors adduct the legs as well as internally rotate them, so you want at least one exercise for each of those in your routine at any given time. I've had great luck with cossack squats and shin box rotations or horse stance holds and deep squat internal/external thigh rotations. Really wide stance sumo squats with lighter weight is a great one as well, pretty under rated for adductor strength and mobility I would say.
Can you make a video about how elderly women in their fifties, who had been sedentary since many years can start working out.
Like what discipline or protocol would be good for them?
You would probably want them to start off with a good mobility routine first (something like yoga perhaps), to make sure they regain proper movement function. Once mobility is restored you could start off with some simply strength training and cardio and progress from there.
@@moversodyssey Very logical answer. Just needed that.
Thank you so much 🙇
@@usamasyed2063 No problem, let me know if you need any other help.
Hey bro, how do you make these videos? Could you give me some tips? Because the quality is incredible. I'm Brazilian and I dream of creating a CZcams channel in this style, but about a specific sport.
This is just screen recording of me illustrating which is sped up with voice over and some editing added. You can use any screen recorder and any illustration software, in the past I've used photoshop and krita, though now I use clip studio.
@@moversodyssey I understand, I had already imagined that you could do this and it's very incredible, even though you have to have a lot of drawing skills and you have a lot, if one day I actually create a channel in this style I'll say that I was inspired by you hahaha.
@@eduardopassos2032 I look forward to seeing it!
4:20 "put some mASS back in them!" Perfect!
Lol
I’m working on this right now after herniating a disc. Apparently I have not used my glutes or abs, despite being relatively fit 🤪
Just approach it mindfully, don't want to make an injury worse. But if done safely, creating lots of glute strength is really protective of the lower back. Best of luck
Appreciate it. Mindfulness is definitely the only way forward 👍🏻
Have you thought of doing a video for remedial exercises for Upper cross syndrome?
It's a good idea, thank you for the suggestion!
@@moversodyssey by the way, I combined the bridges from this video with the sacrum awareness from the dan tien video and held a glute bridge for 3 minutes. Anterior pelvic tilt - completely gone! Keep making amazing videos man, looking forward to it
Would you recommend the "Horse Stance" as a method for targeting "Tight Hip Flexors" to help with the 3 Stages?
No, as much as I love the horse stance, it will not mobilize the hip flexors. For that you would need something like the bow stance or the ATG split squat.
Ok, thanks a lot!@@moversodyssey
@@VictorS93 No problem!
I wish I had payed more attention to my body, i knew that I had weak glutes and I kept saying I need to put more work into them, now I have a lumbar disc herniation
Thats unfortunate, but the good news is I've seen many people heal up from disc herniations naturally. Combinations of low weight exercise, mobility work, postural correction and traction therapy such as seen in inversion tables seem to all be very helpful. Also red light therapy can be very helpful. Good luck, I hope it heals up and you can get back to training on the regular.
So you suggest doing this program just by itself? Or can you still do some of your lifts for the lower body ?
You can do it along side your normal lifting, but this would take over your "lower pull" slot in your lifting program. So you could still do squats, leg extensions, leg presses and anything quad dominant but no extra glute or hamstring dominant exercises like deadlifts, leg curls or hip thrusts.
are you activating your core with these rehab exercises?
Ahh soo mi back hurts because mi batty too weak!! Seeen
So guys, and this is a question for ladies mainly, what do you think about a guy who has big strong glutes? Do you find that attractive- masculine ? Bc as a man I dont find big glutes on a guy really manly i dont know why , its not that i care for it in a pesronal way that it will influence my own actions , but i was just really curious to have the pov of the other gender✌️
I think most women like a fit guy. For me it's a sign of strength and health. I noticed in more recent years too that it is becoming more acceptable for a guy to have that look and still be perceived as masculine and sexy!
is that the reason of duck-like walk (Trendelenburg walk)?
Often it is, in particular in the gluteus medius muscle.
Confirming having sleepy butt syndrome
What the ….!!! So my lower back start hurting while running because having weak glutes?
It's not always the case, but often it is. Especially in combination with tight hip flexors. The combo will cause excessive compression in the low back.
Why did you removed "Athlethicc" from the title?
Sometimes I experiment with title and thumbnail changes to see if it appeals to more people. I thought AthleTHICC was funny but as soon as I changed the title the views started picking up again. Seems most people on youtube don't share my sense of humor. lol
My Gludes are strong
If you can’t drive through the feet properly glute function will never be fully applicable to athletic movements, it starts at the feet
Couldn't agree more, people underestimate the relationship between the feet and glutes, when they even consider it at all I suppose.
@@moversodyssey - it’s wild because when you just think about it in simple logistical terms without any complicated scientific theories it makes complete sense. Still not sure how to fix my fucked up leg but at least I’ve identified the issues lol
@@Conda17you may wanna look into hyperarch fascia training 🤍 helped me a tonn since i've struggled with my feet too
I have a frog butt 🐸
Are bodyweight squats enough?
Unfortunately no, squats or fairly quadricep dominant movements, though they do involve the glutes to a degree. If your just using bodyweight you would have to do things like glute bridges, long lunges, and curtsy lunges to significantly activate the glutes.
@@moversodyssey what about sumo squats?
@@KrisVic91 it definitely increases the glute activation, though it still activates the quads as well. You can accentuate the glute activation by adding a strong glute contraction at the top of each rep.
@@moversodyssey Yeah I watch a guy, Red Delta Project and he was saying it's all about activating the muscle.
Tbh all I do is Pushups, Pullups and Squats. And Ive never been in better shape.
So the key to good health is to make an ass of myself......
😂
These muscles are multi functional and both of the gender needs it