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How To Awaken Your Glutes (DO THESE EVERYDAY) ft. Dr. Stuart McGill

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Rating: 4.0; Vote: 1

Your glutes are important. But the problem nowadays though is that we tend to sit a lot and for prolonged periods of time, which is a great way to potentially forget how to use your glutes especially if you dont take action to counteract this. So, if you suspect youre suffering from gluteal amnesia, or youd just like to see better results with your glutes exercises and glute workouts, then its time to start learning how to activate your glutes. And to do so, were going to use a 4 step glute activation plan. Where with the use of a few daily glute activation exercises, well be able to gradually get your glutes firing harder and harder to the point where youll be actually use your glutes whenever you walk, move, and perform your lifts, instead of having your lower back or other muscles compensate and work overtime as a result of weak glutes. The first thing we want to do when it comes to how to activate your glutes is just get you to understand what a glute contraction actually feels like and getting your brain to connect to the muscle. Well do so with just a seated and kneeling glutes contraction. Then, once youre able to successfully contract your glutes in each of those positions, well progress to step 2. To do so, well use two simple glute activation exercises that Dr. Stuart McGill, based on his 30+ years of extensive lab and experimental research, found are the best options to getting those glutes firing again. The first move, the glute bridge, will target the gluteus maximus. For these, first lay on your back with your knees bent. While keeping your core braced and without arching your lower back, squeeze your butt muscles to get them engaged first, and then lift up while keeping your glutes contracted. At the top, squeeze your glutes as hard as possible for about 5 seconds before coming back down. Next are clam shells which will target the gluteus medius. For these, lay on your side with your knees and hips bent. Use one arm to make a pillow for your head. Next, while keeping your feet together and core braced, open up your top knee like a clam shell so that the knee of your upper leg rises towards the ceiling. Dr. Stuart McGill recommends 3 sets of 10 reps but with each rep performed mindfully and with a strong activation of the glutes. Now, once you get to a point where your glutes are back on and your hamstrings and lower back feel a little relieved as a result, youll want to then start progressively challenging your glutes for more glute activation. There are 3 exercises that Dr. Stuart McGill recommends. First, would be lateral step ups. Next, is the goblet squat. Lastly, well use cable pull-throughs. These exercises are essential to get your glutes in the habit of knowing how to work together with your other muscles in various movement patterns. Now lastly, although you will likely have success with the previous steps, its important that we dont overlook a potential root cause of your weak glutes too much sitting. Which is where step 4, prevention comes in. You want to avoid prolonged periods of sitting where you arent using your glutes at all, and instead get up and take a walk or have a stretch at least between every 30 minutes of sitting. And even better, during your breaks, perform what Ill call a wake up exercise for your glutes. For example, one great mindful exercise is toe raises, where you point your toes outwards, squeeze your quads, and then rise up to the balls of your feet while squeezing your glutes. Hold for 5 seconds and then come back down and repeat for a total of 10 reps. So, as a summary, heres the daily action plan to get rid of gluteal amnesia. Glute Bridges (3 sets of 10 reps with 5 second pause at top) Clam Shells (3 sets of 10 reps per side) Wake Up Exercise (10 reps with 5 second holds, done 3-5 times throughout the day) Now as your glutes activation improves and youve had success with the progression exercises, eventually youll reach a point where these daily glute exercises for the most part will no longer needed since youll be able to activate, strengthen, and grow your glutes to a much greater degree through your main lower body exercises. And for a step-by-step program that uses science to show you not only how to properly train each of your muscles week after week, but also how to then best fuel them for recovery and growth so that you can build lean muscle and strip off fat in the most efficient way possible, then simply head on over to builtwithscience. com to take the analysis quiz to discover what program would be best for you: LINK TO DR. STUART MCGILLS WORK & BOOKS
Date: 2022-01-03

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Comments and reviews: 10

George
2 years of crippling back pain in my left QL muscle and I had to give up football/tennis etc. due to severe patellofemoral pain in my knees. I've had an MRI, spent thousands on physio, no results.
I think this video has nailed down the cause of my issues.
I've done the exercises for 2 days and already feel so much relief.
Now on a mission to build a booty that will rival any instagram model.
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Lean
Do glute awakening exercises replace the need for glute stretches? I know that Dr. McGill discourages the typical glute stretches where you pull your knees to your chest and you cross your legs over because it just activates the stretch receptors in your back extensor muscles that give you short term 15-20 minute relief. If this is the case, is it then better to focus on activating glutes?
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ON
Hi. Thank you so much. I have a lower back injury issue. I need to strengthen my glutes carefully. You and the doctor worked wonderfully together to help me. I will follow your instructions daily to strengthen the largest most important glute muscles which will help my back. Stay healthy, happy and safe.
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jamieroko
Thank you so much Jeremy for this video! My 20 years of back problems have all been because of weak glutes. After only a few days of doing this routine I am already feeling much better. And hopefully one day, my flat butt can look as good as yours too; )
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Mark
This is SUPER helpful and relevant as I just had hip surgery and am rediscovering how to use various muscles. BUT the inner 12 year old in me had to laugh at the doctor's comment about spending the past 30 years probing' this issue. 4: 52
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tajha123
These finite details helped wake up my muscles so my work is getting to the proper strength needed. I have been to physical therapist and the addition of your detail I could feel the weakness! Thank you!
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SirMrDrEsq
Thanks man! I can see you put a ridiculous amount of thought and time into your videos. Very informative video, very well researched, and I love how you brought Dr. McGill on the video!
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BoulangerieFemme
Thank you so much for this, I've been struggling to activate my gluten for a long time. This was very helpful, thank you for taking the time to make it and explain it so well.
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sharkdasher
i know these are supposed to be awakening exercises but ive been doing them and after each time my glutes are straight numb so i guess they were pretty weak lol
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Aaron
I cant even flex my glutes when I am sitting: / I got some work to do! I can only get them firing when I pinch my butt cheeks togethor. Any tips! Awesome video!
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