Strengthen your Glutes! Walking.
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- čas přidán 14. 06. 2024
- Sprinting is the Best exercise to build functional glutes.
Glutes are aesthetic and a prime component of gait.
If you don't have the mobility to sprint.
You can walk instead, with a forefoot strike.
Hey 00:00
Glutes 00:12
Best Examples 00:43
Back Squats 01:37
Glute Contraction 02:45
Can You Sprint? 04:13
If you can't; Walk 05:06
My Squat choices 05:57
Exercises 07:03
Incorporate walking 08:43
Walking w/ proprioception 09:02
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Consult your Healthcare professional before using any workout suggestions from Grown and Healthy LLC.. Any exercise program may result in injury which may include but is not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of overexertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack or death to reduce the risk of injury, before beginning this or any exercise program. Please consult a healthcare. Provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. © All Rights Reserved - Jak na to + styl
I attribute most of my glute development to habitually sprinting up stairs, skipping every other step, and taking stairs over elevators/escalators whenever possible. This gets even more ROM than sprinting on flat ground, for both the stretched and shortened position.
Lol, I scale up escalators the same way you go up regular flights when stairs aren't readily available... they're quite fun, as they're normally much higher up, and require quite a leap to skip a step at a time... and I've always had issues feeling couped up inside elevators, so... Running around the mall was always fun. 😅
Ohhh!!! I m going to start doing this!
This is so interesting because I swear some people are built different. I couldn’t even do this in middle school, and I was a gymnast. Maybe oart of it has to do with fear (you have to be confident you’re not going to miss a step) and also the energy expenditure you’re willing to use going up stairs. I have NO desire to go up stairs more quickly than a walking pace I guess, and I NEVER have, lol. Idk
But yeah, I’m now in college and I’ve still never done that b/c it seems like a hadsle but I have friends (girls and guys) who just LIKE to do that randomly all the time. Huh
It feels weird not to skip every other step at this point
i love stairs. in culver city their are 280 stairs in a hike and when i was healthy, i would hike up like that two or three times. the steps are huge so it feels like taking two-at-a-time, as well. or is that, ass well. haha
I accidentally started running faster by squeezing my butt each step and increased my pace by 5 mins per mile lol. My pelvis opened up, and my stride increased to that famous heel kickback.
In summary. I fixed my running form by squeezing my butt muscle while running.
Yes! That is excellent.
I can confirm this 100%. After developing knee problems i became aware of how i was doing things like walk or climb stairs and arrived at walking more more on the front foot as easier on my knees. My ass hurt BAD for the first couple weeks doing it.
Not only is your content very informative, but also weirdly calming 👌😁
Thank You!!
@@GrownandHealthy Can I still sqaut
It IS very calming!!!
Thank you for the info. ☺️
This is liberating because I love sprinting instead of enslaving under the burden of working with boring glute routines !
I was thinking the same thing!!
No joke, I just started walking for 20 minutes at the end of my workouts because when I was going hard on the strength side of training I did zero cardio, and a set of more than 6 would gas me.
Anyway, when I walk I focus on keeping a good.posture and I totally feel it in my calves, hamstrings and glutes. It's basically a 20 minute set non stop lol
Now that I think of it, I was reading a book by Charles Atlas and he was saying that the number one leg exercise before anything else was a to do an active walk. I thought he was nuts, but he might have been on to something after all
You just won my subscription!
I am a 62 year young woman and am a former sprinter before I had a family and too many careers to juggle. Am an empty nester now and have time to give / invest back to myself and my well-being. Getting back into sprinting 20 seconds at a time…When you break down the bio- mechanics of the action of sprinting it so fires me up!!!! Thank you for your calming voice that I can follow along and take notes. I appreciate you!!!!
This works folks. I’m 4+ years in. Life changing stuff. Listen to this guy!
This is absolutely how our shoeless ancestors would have had to walk over the uneven surfaces in their world. It totally makes sense that we were designed to walk more evenly on the forefoot with lighter heel strikes. I find that I have greater strength and control when I walk this way. And the glute flexibility and strengthening exercises are helping. It's also literally impossible to do this in conventional shoes because they shift you too far forward when you're on your forefoot and disable toe splay. I walk barefoot or in minimalist shoes and I really feel it thoroughout my body.
It doesn't make sense that our ancestors would have walked on forefeet because it doesn't allow for efficient (caloric) gait. Using the heel as a rocker for momentum allows the body to use its elasticity to preserve calories (the only currency our ancestors cared about)
@@Human-Mechanic I should have said more forward. Of course the heel is engaged. But heelstrike is much lower when barefoot or in barefoot shoes. Walking the way we do in conventional sneakers barefoot would have destroyed our feet and knee and hip joints.
@@johnatyoutube Primitive people didn't live long enough to face those hip and joint problems though
You can find many people who have never worn shoes and traveled thousand of kilometers in thier lives, especially the sadhus yogi etc. They seldom face any knee problems.
I heard about this years ago and after using this method, no more sciatica no more hip pain ❤ plus my pancakes became a little fluffier 😊😂
Glad it helped!
Can I have your pancakes for dinner?
I love your delivery. It's a calming lesson without shouting
My father in law passed when he was 89 used to walk to his school 2 miles away with no shoes. That made us so grateful for having the best life now.
I cannot thank you enough for this easy technique to tone glutes! Practicing it has completely eliminated hip pain that I have been experiencing for over 5 years. What a great voice and delivery. I love the way you show the body parts and movements as you speak.
Great to hear!
This explains why my glutes start feeling it when I walk quickly for a long distance. I do walk full footed, but just never thought about it until I saw your videos.
Without realizing I’ve been walking more and ironically walking exactly the way you describe. I thought it was just in my mind but i definitely noticed an improvement in my glutes and lower body core. Walking with a forefoot strike is definitely a game changer.
Thank you so much, really feel tight around my hips and this is a life saver. Because of you I take walking more seriously and deliberate, no more shortcuts with the bus 😂
I just found your channel, and this is the best, accurate biomechanics content on walking I have ever seen. I’m a cyclist and backpacker, having LB and hip pain, with hiking, and have had foot pain with hiking. I have only watched 3 of your videos, but you have nailed my biomechanical errors on the head. Now I can see why I’m struggling. Thank You 🙏🏻
Really cool content! I used to walk naturally like that when I was a little kid and people made fun of me all the time, telling I didn't know how to walk properly. I "corrected" the way I walked and have been suffering from knee and mild lower back pain for years now. Guess I'll revert back to this 😁 Thank you very much!
As a previous hockey player, this is why all hockey players have amazing butts, the constant pull back trains required by using skates.
I used to walk like this as a kid because I was always barefoot. Eventually society convinced me that heel walking was "correct" and now I'm working on unlearning this bad habit. Great vid!
Thank you so very much for your video! I have been suffering lower back and hip pain for 10 years and nothing has helped relieve the pain at the source like your exercises. I wish I had found your channel sooner!!!🙏
This is true. Both my parents hv flat butts but I don’t. In my college and post college days in NYC, I’d never take the bus or subway but loved walking everywhere.
City walking is great cardio.
I am glad I crossed your video because I am part of a step challenge and I have been walking daily now for 13 days and I naturely walk on my toes and fore foot so I was finding myself doing exactly what your video taught when I do my steps and yes I am starting to see a difference in my glutes. I also tend to spread my toes while walking as well don't know why I started doing it but it's becoming part of my routine when I walk it feels good when I do that. But I am rambling, thank yo for your upload you have gained a follower and student.
Between you and yoga I got it🤞🏾 its .ore of being 40 and capable like it should be...that my body moves and feels better than when I played sports and was active in my youth and young adult life 😂 thank you for your vids/training because it's a grown and healthy lifestyle for sure💪🏾✊🏾🙌🏾
I have been walking long distances and I noticed this benefit
This is great. This guy is intelligent and knows what he's talking about
Thank you for this. I like to pace when I listen to music and this has made my legs by far the strongest part of my body, and I've been wanting to catch the rest of my body up. Now I can do it with a very familiar exercise!
I just saw your video for the first time, and I'm in awe, the comments are so inspiring. Keep sharing your knowledge. I'm certainly going to try this.🙏🏾
This is so interesting and makes perfect sense! Thanks so much for this amazing little video. Now I can finally correct where I’ve always been going wrong!
Fascinating! I just tried this and it feels less stressful on my joints. Definitely felt the glutes kick in. Thank you! 😊
Wonderful!
I'm never disappointed when I watch your videos, insightful and different. Thank you!
I've actually been doing this by wearing minimalist shoes and landing on my forefoot and midfoot when walking and hiking. Makes me feel good that I seem to be doing something right. Great video and info!
Thanks!
This is excellent information…it’s just what I’ve been looking for. Thanks.
My cat and I have spent time doing the exercises in your video and we are already noticing results, thank you.
Bruh 🤣🤣🤣your cat ?
Wow thankyou! I appreciate your thorough explanation and visual demonstrations
Thank you for sharing your knowledge with the world.
You have the same calming effect and delivery as the guy from reading rainbow!!!!!
just watching this has helped me tremendously. Thanks for posting this.
Thank you! This videos was a blessing. You’re the best. ❤❤❤❤
Thanks for exercises and explanations.Have a good day!
Mark you got me my life back after 3 years of struggle with injuries my broken femur 🦴 turning into spine damage walking on my heels with no glutes like I was told by professionals.. I can’t thank you enough my friend, this has developed into me starting a brand in Australia called barefooters
What a well constructed lesson ~ outside traditional suggestions for athletes. Thank you!
Thanku from India 🇮🇳 ..for ur informative posts ...they give positivity to deal with my flat foot problems
You are soooo amazing at explaining glute movement! 🎉🎉🎉🎉
Thank you so much for this video and the great information!
Solid. Mind muscle comnnection can even be practiced just walking around the house. Flexibility of toes and forefoot was a gamechanger for me. See Kadour Ziani 's 7 postures assisting in strength and alignment.
Thissssss is going to change how I operate at my job having to walk 7-12 miles a day. Thank you so much
AMSR Voice! great tips and tricks to consciously be aware of how we move. thanks
Glad you enjoyed it!
Thank you for this teaching!
Good stuff! Well presented! This guy walks!
Very informative thank you so much for this!!
You are amazing....love your videos, your explanations and continue to learn. -This may sound funny, but without knowing about the aspects of the glutei and how forefoot walking can help activate & build them, I had been practicing (when it was warm enough to walk outside), the forefront strike in a causal way. As I was doing this, I could finally “feel” my glutes fire, (one more than the other but still, my left glutei is a work in programs in this way). Anyway, I DID notice that when we have the correct form for walking, the glutes will follow. I hope this makes sense! Ps I was the one who wrote in about the broken toe. I’m doing well that way, but can’t wait until spring (-32 here on many days in Alberta). :)
This is great and very well explained, thanks!
Very interesting. Will def try and see what I think. Thank you for the thorough explanation 😊
Thank you for sharing this.
So the way you’re describing it and showing well that also help the need from not getting injured while running
thank you.. so informative .
This was great information!! Thank you!!
I feel it!!! It works!!! Thank you!!!!!!!!!! ☺️☺️☺️☺️
Great video, thx man. After some foot surgeries I'm walking a couple miles a day and have to completely retrain my gate. This helps brother :)
Awesome! I would do anything to avoid doing a typical squat.
Love thus info. Thanks!
⭐️⭐️⭐️⭐️⭐️ 5 star video! Subscribed!
Thank you 💕
Great information for your colleagues speaking mechanical science and physiology. Your obviously very knowledgeable. I’m excited to learn more about what you know, keep the language simple and capture information and videos early
Thank you!
Great info. It would be very helpful to watch you demonstrate the walk in an entire video. A visual summation to all your instructions.
You can tell he trains that uppercut!
Geez I’m excited to watch, but I have to go to work. I downloaded it ! Thanks darlin 💃🏼💃🏼
I just found your channel and I excited to see more. I see a lot of interesting titles.
Great info! Thanks!!
Very well said!
Fantastic!
First. time to your channel as I am trying to grow and strengthen my legs period ! You are easy to look at and so very knowledgeable & intelligent 😍 You just got you a new subscriber 😏💐😁! Hope you have a very Blessed Day in JESUS NAME Amen🌹😇
Awesome info muchas gracias
Glad to see that I always do this things naturally and correctly. Love walking (and hiking)😊
However when I try to first time use a heel, it was very very complicate. I know it’s bad for my body I still feel it but I don’t think it’s wrong if I wear them time to time.
this is amazing, thank you!
trying to work out a biomechanical problem causing pain, and this was super helpful for trying to understand what is going on
Whoa, I didn't know there was so much to know about this. Very nice, thank you.
Don’t be afraid to use booty bands too! They’re great, I do a quick 10 min work out with them then go on a walk with my dog (usually in a fasted state, morning). I’ve minimized a lot of pain in my knees and hips
Brilliant.
Fabulous information.
Thank you for such a comprehensive insight into developing and maintaining healthy glutes. And foremost, for such an easy and practical way to exercise the glutes. I am so busy that I rarely have time for the gym or to do exercises. But I walk and I can incorporate your insightful technique, which is really a Godsend for me. After two days I already feel my glutes stronger and my knee pain going away. In fact now I can almost bend my knee fully. This is a miracle for me after 3 years of pain and thinking I would not be able to play with my son. Thank you so much. God Bless.
Thank you! I'm glad you found it helpful.
I’m trying to make the connection with the posterior chain and glutes while walking. I am going to give this a try! I realized I’m not connected because my gait is very hip flexor dominant and I have hip impingement and some weakness due to labral deterioration, so I am on a mission to improve glute strength and function. Thanks.
@@annemc8930 Every little bit you do throughout each day goes a long way. See it as a fun challenge, a game, and you will notice gradual improvement. What helps me the most is using barefoot shoes because it activates my whole body from toes to head. I feel alive with every step.
@@jegdcervantes I love barefoot shoes and just barefoot too when the weather is warm. Definitely does make it easier to feel the ground and the glute connection. Working on this! Thanks
Got it! Luv'd it! Subscribed today. Thank u!! 🌟
Thanks for watching and subscribing!
Thanks a mill 🙏🏻
Thank you sharing. This is the best knowledge I've ever gained since my attempt to develop my glute muscles. Also, can you share any exercise tips on how to tones legs with an arthritic knee discomfort without weights.
Great video! TY
I really enjoyed your video, very chilled, your personality shines thru. 😊I was looking to strengthen my glutes to help my spine, i have spinal OA so im incorporating those into my morning routine. Do you have any videos on supporting the spine?
I love this! ❤
First view on your channel and this is quite 👍
I like you, man. You seem down to earth. Great video.
Needed this!
Thank you
I’m going to incorporate this today!! Especially if it helps with hip pain 😢
I’m a dancer (Very flexible and fit). Been injured for a while now and all I can do is walk and legit my legs and glutes have never been bigger and stronger!
another great video
❤ this was a really nice guide to glute development.
Thank you.
Wow, this is the best explanation of the correct way to walk I've seen. Going to go try it right now!
Thanks, Let me know how it goes.
@@GrownandHealthy So after about a mile I started to figure it out. Concentrating on squeezing the glute that your pushing away with helps. I could feel that difference you talked about in my pelvis (lower abs). Also it helped me to think of pushing the ground away and behind me. Lastly, I am a woman but this definitely felt more of a "masculine" walk to me if that makes sense. Felt like I could take off into a sprint at any second.
@@youaskedtarot To keep away from that "masculine" practice elevating(extension) the rear (foot) toes, as you step forward. When the timing of the elevation is correct, it will smooth out.
@@GrownandHealthy thx!
Dude, your knowledge is a treasure! I'm training myself in this pattern of forefoot walking. What reeally helped me figure it out was the rolling rope exercises developed by David Weck. Have you heard of this fellow? He is on the same page as you in the head over foot and rythmic mechanics, etc. Maybe you both could exchange some info.
I’ve been looking into this! Surprise! I found your channel! Yes using uphill and front pads/toes first
Just seeing this..excellent as I'm so quad dependent
Im still working on the walking its actually difficult when your're 45 yrs-in walking incorrectly. Thank you bruh
Very informative!
Glad it was helpful!