My 5-Day Glute Transformation Experiment
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- čas přidán 26. 03. 2022
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Things mentioned in this video:
This 5 day pilot study shows how we were able to increase the activation of our butt muscles in the squat exercise by up to almost 40% in only 5 days of doing hip flexor stretches. By stretching the hip flexors, it allows the glutes to extend the hips without running into a wall of tightness from the opposite side- a phenomenon know as altered reciprocal inhibition. So, based on our results it may be beneficial to include some form of regular hip flexor stretching into ones daily routine, especially before doing glute strength workouts.
#gluteactivation #gluteexercises #bootyactivation
Chapters:
0:00 Start
0:01 Introduction
0:34 Cause of limited glute activation
2:57 How tight hip flexors reduce glute activity
3:50 The key to increase glute activity
6:41 Myontec m-body muscle activity tracking shorts
Contact us:
christopher@exercisinghealth.net or
DM on Instagram/Facebook.
Content Disclosure: The information provided in this video is intended for educational purposes only, and should not be construed as medical advice.
Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves.
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This is my favorite fitness channel. Scientific and in research of actual wellness
Your Chanel is underrated. It blows my mind how few views you get. I hope you start getting the credit you deserve soon.
It is very motivating to receive messages like this! Thank you so much 🙏 My team and I love the process and are determined to continue providing value to our viewers. Im sure with continued consistency and patience, things will happen for us. Thanks again for your support 🙏😁
I concur, this channel has great content.
Yes!!! This channel is great. Yesterday was my first time seeing this channel. After one video I immediately subbed, binge watching, and already sharing stuff.
اريد ترجمه إلي عربي
Big sneaker controls all
Great content! I'm struggling with after surgery and meniscus therapy. Found out how important glute exercises are! Great science on hip flexors! I'm an IT professional and have been sitting for over 25 years. I just may make some progress now. Thanks for sharing!!
I've been a forklift driver for nearly 20 years, as a result of sitting for 7+ hrs at work daily (plus all the additional sitting one does in day to day life) my hamstrings are tight, my glutes are dead and my lower back and knees are frequently in pain. I've now been limping for the last 2-3 years, but have finally been actively trying to avoid driving. These videos are going to form the basis of what I hope to be my road to recovery. Thank you!
Anything further?
Any demonstration 🤷♀️😂
Fantastic info thank you for this! As a runner with perpetual knee injuries from poor alignment and flat feet, you have a new fan!
hey! loved ur video of u playing violin.
Make more videosss please. So far these have helped me . Thank you thank you
This video made me aware of the cause of my lower back pain. I am going to get a personal trainer to train my glutes and core muscles. I'll show him your channel. Thank you so much!! This is exactly what I needed to know.
Very well explained, thank you!
I really appreciate how you show the anatomical diagrams and clearly give explained terms. This set you apart from other channels which assume all terms are common knowledge. Thank You!!,
Big up to this guy I suffer with flat feet thanks to videos on barefoot at 61 nearly 62 I have ditch the orthotics, the crutches. had heart surgey(congenital defect; thanks too covid they spoted it in time) and walk regular round my local park. I havent had to use a copd puffer in three months. stop smoking cardiologist scared the shit out of me 2020 and lost several stones( It amazing what you can do when your worried about dying) REALLY .
I like this a little add on; is to focus on tension and release via mind body- connection and using mirrors help with correct form.
I am disable. I haft to adapt and eas in to full movements over time and visualise the full technique or as with qigong direct the Chi which really means the same thing; you focus on. PS I am a great beliver in some slow Gentle movements to warm up.
I practce qigong and standing meditation regularly and these daily habits are great at both improving posture over time and giving you a stronger mind body connection.
Zhang Zhuang is a progressive system of standing(there are lying and sitting postion too) it emphasive is on tendon strenght and develops healing through energy(bio energy for you geeks)and trees as a primary source of chi but can be practice any where, even lying in a hospital bed by raising one arm or hand and holding a position will help you to heal. I was in St Georges tooting in october 2023 had major heart op aortic valve replaced mitral valve tidy up and bypass plus some transdermal skin removed. six days later I was aloud to leave (I was practicing while recovering in hospital 40 mins plus standing meditation and lying(just holding an imaginary ball above my chest) as well and fuck me it work!(excuss me)
Breathing to lower stomarch ( dantien breathin; breath control is a big part).
I like to finish on this if you can't be bothered; try repeatedly tensing your buttocks sitting and standing and while going to stand and sit and doing a few reps of the toilet or chair your sitting on and occasional isometric hold just by tensing your muscle for 10 seconds it not every body cup of tea . Try barefoot shoes(RECOMENDED)and walking on grass land not paths where you can this one act done regularly will improve your posture and strenghen your feet(little and regular at first chop and change your foot ware and heel angles don't wear the same shoe all the time(this really work for me as it take time to undo a life time of incorrect angles and unsuitable footwear for a name (NIKE). I swear to you; it strange swopping nike air max for barefoot at first but I am proof that it bloody welll works . I am not quite at 4 months recovery from heart surgery and I am waiting for permission to have a inguial hernia op(got to patiently wait 6 months aaargh after heart op no choice) my energy levels are a bit inconsistent and sleep patterns gone out the window but I actually feel great and the barefoot thing has resurected my quality of life along with Master lam Stand still be fit it still on youtube I think( I went to some zhang Zhuang classes as well In London years ago) but the barefoot thing clinch it. It was like the missing spoke. again I trust the advice from this fellow as his advice has improved the quality of my life and really positive life style changes along with spiritual principles is for me what it all about.
Great stuff
wishing you all a good day
It a day at a time
A life changing lesson i been doing most good exercises with not much gains, only today i learnt a great move
Keep it up brother
I just learned after years of pounding my bicep to get it to peak...heavy weights light weights millions of reps......my choice is now barbells hang bar and pull up bar like a row ...feel the tightness now each time
Great info! Thank you!
Loved so much your content, subscribed 👍..
Thank you so much for sharing this amazing tips... 🌷🙏
This is sooooo very helpful. Thank you
Amazing channel This is nice to find a professional guy who knows what he is talking about. And you don't use sex to get people's attention. That7s exactly how you build a channel with credibility. Keep it up man, i am definitely subscribing.
The main issue of why you would want to build your glutes, and I know this from personal experience, is to protect the lower back. I have massive lower back problems from doing a driving job and losing a lot of my glute muscles. This caused a lot of damage to occur in my lower back, times when I couldn't even walk. I had no idea that weak glute muscles were the reason and when I finally figured it out it took me years to build them back up. My back still suffers from years of damage but at least the pains been reduced to it almost being fixed and no longer suffer from months where I could barely walk.
Try twisting your hips till you can hear a pop sound and do it on the opposite side
My favourite exercise to release the hip flexors is actually walking lunges. The trick however is to stay upright and keep the hip extended while you lower yourself with most of the weight on your rear foot.
Keeping the hip extended while flexing the knee lengthens the hip flexors. Keeping the weight on the rear foot provides an eccentrict contraction which really helps loosen up.
I like this! Serves as a two-in-one stretch and exercise. Thanks for sharing!
@@barefootstrength can u please show this exercise which the person has mentioned? It will be of great help for people like me who are trying to strengthen the glutes to cure a back pain.
@@hinnag2184just look out for Stewart McGill hip flexor stretch. It is easy to learn and some science behind it 😊
That's champ for improving my general muscle health
Great video! Thanks for the information. I was stretching my hip flexors because i wanted to learn how to do the splits, i did notice it made a difference in my glute building though! I guess this is why.
Hi
Fascinating! Since I don't have that range of motion to do the type of hip flexor stretch you advocate...I imagine any stretch I can do will be better than nothing?
Great video! Thank you for the information!
Another great video! I would be very curious with the shorts technology, what would be benefits of walking, running, or weighted sled, in a backyard direction. 🤔
Hello @Barefoot strength,
I can't thank you enough for this video, aesthetics are nice but this literally saved me. I am 6 weeks post operative for reproductive surgery. I had post surgery muscle wasting in my glutes. (Largest muscle of my body, my body obviously took material from that area to heal surrounding tissue.) I gasped when I looked in the mirror how fast it happened, my left glute was significantly smaller than my right (majority of surgical area), and it was known to me that they cut ligaments and all this business.
A lot of physical success is mindset. Knowing that I could improve my glutes within 5 days, to overcome "glute amnesia" (as well as DEEP hip stretching, changing nutrition factors for muscle building for women protein ratio), I definitely overcame what I consider an advanced semi-permanent case of "Piriformus syndrome", restored memory in my glutes. It has been 10 days now. I am still rehabbing the area but I am 95% back to normal, the other 5% is due to normal old age. You have saved my life. I can return to work on time now. Thank you very much. Warmly, J.
Thanks a lot for the good and thorough explanation. I'll start my glute transformation experiment today. The only remark I have to make is that the ones who could perform the stretch shown in the video, don't have tight hip flexors at all.
trying to figure out why I suddenly lost power in my glutes, hamstrings , calves and ankles. it's like something has interrupted the chain of power and mechanics causing my lower back and knees to also suddenly start hurting. they never really bothered me before.
Thanks for reminder to do hip flexor stretches before any glute stufff
Fantastic video. I need to stretch my hip flexors more.
I agree , and that’s because we living in a blind world and people only care about certain things that doesn’t educate and make you a better human being , still chose to be Illiterate, but I give you a ten , don’t stop teaching important things❤👍🏼
For me these stretches help to sleep on my back.
My hip flexors are so tight, it is uncomfortable to fall asleep on my back.
I’m writing it for all of these side sleepers to check it out 😂
Unfortunately I don’t do it for 20 min a day 😮
Thanks i thought it was something to do with my lungs.
@@lillian9221
Focus on where it hurts.
For me my legs, lower back and hips hurt.
I have hip dysplasia and thought that it’s the cause, but it got better recently after I improved my posture.
It is still slightly uncomfortable but I often wake up sleeping on my back, which had never happened before.
I’m not a teenager as well so age is not a valid excuse :)
Awesome video learning so much 😀
That is a very useful insight; thank you! Sedentary lifestyles have such vast repercussions...
Amazing explanation. Loved it. ❤
Hi I love watching your videos, they are very informative. I have a question, have you used a vibration plate? Do you have any videos about it? Thanks 😊
Thank you! I have not spent any time researching vibration plate training. If I ever come across any good research on this topic, i'll be sure to share the findings with you on this chat 😁
Great video and a real eye opener. I came across this video by accident as I thought it was an exercise video on how to give my butt more shape. So glad I did. Makes so much sense. I will be subscribing and watching all additional videos on this topic. Perfect to prepare me for old age and keep mobility top notch. Would love to get those shorts probably pricey though. All the best .
Eleven years ago I broke my ankle and after two surgeries due to staff infections my ankle never healed correctly and wound up having one cankle; because of that after one month I literally felt my right glute collapse. I thought what the hell is that feeling and sure enough I could see it in the mirror. I never thought that could happen to me because I never had the biggest of booties but it was always firm, and well it did and it happened. In any case, after many years of female and other health issues (hopefully totally resolved for good) I am now on a quest to try to bring that muscle back along with my calf muscle. I used to be such a fitness buff before these health issues, and I know that muscles have memory. Thank you for all of your expertise and tips I cannot wait to get back on this journey.
I just found your channel! And I love the content, very well researched and easy to understand. And I found myself in a lot. Now I was searching also for a Video on hip pain. I guess I'm weak in my glutes, so the pain accures in area around something like glute Medius, sometimes maybe the quadricep tendon and also could be the Tensor fascia latae... I feel I overuse something here in sports and have to stop for many days cause it feels inflammated. I do bouldering and just got deep into Yoga when it occured. Do you maybe have a suggestion?
05:03 I find that in order to feel my hip flexors stretch with that exercise, I actually need to active my glutes (as if my glues were pushing my hips forward). Could it be that performing that stretch is also practicing glute activation (contributing to the final result)?
Great video THANK YOU! Your skin looks great 👍🏼
Just say in plain words that you want to sell this device. Don't make fool of us... 5 days hahahaha
When Doing the hip flexor stretch, my hamstrings on the same side tightens almost like cramping so I have to stop. What should I do? Thank you
I find using a roller on my hip flexors is helpful. The thing is too, that if you hinge from the knee you become quad dominant and so it’s much more effective to hinge from the hip. Also, you will keep your knees healthy that way!
Are you talking hip flexor stretches or glute activation exercises? Asking cause I have bad knees, and his hip flexor stretch would probably bother one knee.
I'm starting to do 3 sets of 10 of what I call glute stretches. You have to slightly bend your knees and bend your back 10 times in a set of 3 every night or day. It stretches your booty muscles and wakes up your glutes.
How are the results?
Yes! I would like to know as well 🤔
Which way should I bend my back? Thanks for the tip.
You are brilliant bro 😻
Well done. Great content!! ❤
Thank you. Very Informative
No doubt-my weak gluts started affecting my calves-cramping from all the extra strain
Thanks for sharing this amazing workout to help many people stay fit and you reading this always stay connected, before mindful of what you eat because it helps to grow more
IMPOSSIBLE IS NOT AN OPTION BUT POSSIBLE IS
Your encouraging words are great!
Are these exercises to be done before working glutes or how does one incorporate these into exercising?
If you want to advanced understanding what those stretches do to your glutes, it moves your hips back and make your abs properly function. Your glutes sleep when they are in the tight position, due to sitting a lot. Stretching out those muscles makes your body use more muscles better and restoring blood flow to them, (so therefore protein you consume can be used to restore muscle shape).
There is one ab training that you can add to accelerate growth of your glutes and abs at the same time. Those muscles sleep also if you sit a lot, when you breathing out, you barely can feel lower abs contractions, try focusing on them and try using them when breathing. At first you may feel pain because those muscles could be inactive for long periods of time.
After strengthening lower ab with breathing, you can feel your back don't feel any pain, and if you combine this exercises in video you gonna significantly improve posture, make good abs and glutes.
Anatomy is your friend in body building, straighten up your core skeleton significantly improve your body's ability to restore your muscles and make more effective exercises.
Slow and steady wins the race
Wow. lots of dispensed information and a bonus knowledge briefing on smart shorts
Do the exercise atleast 6 month, result comes obviously
My Chiropractor told me something about Reciprocal inhibition but I had not thought about it for the total body.The Glutes never came to mind. It all makes sense to me. Thank you for sharing this information. c];-)
Muy interesante, ahora bien creo que aunque sea un estudio piloto deberían especificar en el grafico la edad exacta que corresponde a cada participan, ya que puede suceder que la persona con menor edad sea la que logró mas rango de movilidad y no la persona de mayor edad, creo que esto es de importancia. Gracias por compartir.
Out Standing talk, glad I found your channel
Beautiful video brother
I have a teenage scoliosis patient, I wonder why my patient has difficulty getting strong gluteus muscles. Can this exercise be applied to my patient? I hope you are willing to discuss. Thank You (Lily, PT, Indonesian)
My knees are screaming just looking at this.
Is your program Power Glutes - Level 1 designed so user will know how many repetitions and what exercises should be done on which day? Or it is just list of exercises without any specific reps?
Thank you
What would signify tight hip flexor muscles? What would be the symptoms?
Take my like and subscription. Your videos have amazing didactics! You deserved it.
Hello! This is an eye-opening video. Where's the link to the "smart" shorts?
Hello
Do you think bulgarian squat or lunges are the best exercices for glute or hamstrings ?
Thanks you for your answer.
mine used to be big then an infection had changed my whole appearance. i had almost regained my previous appearances and girls have been once again began attracted towards me however butt area seems out of shape. i been continuously working on my butt area and achieved a good result but still not like my previous firm toned shape hope this helps along with yoga.🙏🏻
In summary, before the squat or lunges exercises we need to do some strech, right?
I've noticed that during my exercises, my left glute engages quite well, but my right one seems to lag behind. For instance, when I do squats, I only feel pain in my left glute the following day. Any suggestions on what might be causing this imbalance and how to address it?
Any advice for someone who cant do the hip flexor stretch?
You present video’s beautiful. Thank you for this info which is very useful x
After moving from a single story home to a two story home with an internal staircase . where I walk up and down the steps many times a day . I noticed a huge difference in the gute muscles where they become much stronger with much little effort when compared with more difficult exercises .
Is walking up and down steps many times a day a good exercise ?
Thanx! If it works then you made my next week! 🙂
Did it work?
Can you please provide the link to the pilot study?
New favorite channel
Do you have any idea why the glutes activation of P1 was lower post intervention?
That's walking is so important rather than sitting most of the day.
this seems profound overall. that healthy flexibility improves muscle activation. i wonder if in the future flexibility will be a major tenant of body building
This is true, to activate the glutes, you need mobility in the joints, ankles, knees, hips, lower back, upper back. Saves you a lot of time when you are mobile
This is so good. Such good information
5min couch stretch though!!?? Lawd
i have knee issues and i can't do such exercises , is there another glute exercise that won't hurt my knee?
I had read several months ago that pre-workout stretching of the legs help the leg muscles grow than exercising without any stretches. This seems to be in line with your findings.
Ah. ..so stretching muscles you'll be working pre work out can enhance muscle growth then?
I...don't really stretch much. Probably part of my problem.
Thanks for sharing this btw.👍
Cool! Great info, as always.
Excellent!
Thank you!! I am going to watch the rest of your videos.
I can no longer tie my shoes because my hips are locked.......will this stretch help with that?
Outstanding!
Super good info, also I love the SA accent😊thanks
This video could have been a 45 seconds video
I had a fractured left knee cap so squatting hard. Also osteoporosis and I'm 74. Youngish still though. Sitting in a office for 40 years my glutes are lazy.
Great explanation
what exercises do you recommend to strengthen the buttocks and stretch the hips?
To strength the buttocks you can do squats, dead lift ,lunges and hip thrusts
Hip
Pigeon , spiderman , butterfly stretches
We cover a few really good ones in this video: czcams.com/video/VcpMkfELmc8/video.html
What brand of light fixture are they in the background?
I had an observation:
I have inactive and week glutes and whenever i do calf raises my glutes start burning ive seen this in sm other friends too who have tight legs in general
But friends who have relatively active glutes dont feel calf raises in their glutes
Ive even seen many ppl talk abt this on reddit but there was no reason as to why the glutes were burning
Could it have something to do with inactive glutes?
In order to perform a calf raise, we need to supinate our feet.
The glutes happen to be muscles that assist in lower limb supination.
So what might be happening is that those with weak glutes are being forced to activate their butt muscles in order to supinate their feet and raise their heels off the platform.
And if your glutes are not well conditioned, you’ll feel it immediately.
@@barefootstrength so burning of glutes is normal and should i ignore it?
I’m of the opinion that the more we can use our glutes, the better. So, yes 👍
@@barefootstrength alright thanks man your the best
Thank you for your support brother 🙏
bro can we do it for 10 minutes with each leg for better and quick results?
I bought your course on building stronger glutes. Can you suggest how to fit the course into a weekly schedule? Something like how you'd create a workout schedule for example
Our course is supposed to supplement any current exercise schedule you are doing. Just like a multivitamin enhances any diet. However, we will be adding additional workouts that offer more structure to your foot and glute strengthening in the coming months. Stay tuned :)
About one month ago, I started putting seven pound ankle weights on and doing leg lifts and donkey kicks. My butt is looking nice and round and tight.
Found your Chanel and love your videos!
But I have to hide the lights beside you with both my thunmbs - way too bright even with filter and dark option. Could you do something about it, please??
Indeed educational explanation for glute muscles and their importance
Great video.
you are brilliant
When i compete in the next Olympic games i will watch this again !!!😅😂
So hip flex. stretches alone for how long every day?
I have subscribed your channel today...
My concerns are;
Flat belly
Glute muscle
And remain fit
I dont have much time for exercises or jogg, so pls suggest sth that can be done indoors in 10-15 minutes.
Regards❤️