Can't activate glutes? Try this simple glute activation exercise trick

Have trouble activating your glutes? Learn a simple glute activation exercise trick to turn on your glute medius!
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ABOUT THIS VIDEO
People often doing conventional sidelying leg lifts with their legs in line with their body (in hip extension). In this video, Matt and Josh talk about the difference between a conventional sidelying leg lift and doing it with hip flexion.
Using hip flexion in the leg lift helps activate the glute medius more. Many people find this version of the exercise to be much more challenging for the glutes.
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HELPFUL LINKS
Can't activate glute medius during sidelying leg lifts: • Can't activate glute m...
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[@myrrysmiasi4866]

OMG I've been trying to find a way to get my glutes working for a while now but other muscles just always take over. Tried this and *finally* feeling the burn in the right place! Thank you so much!

[@gabegarcia6425]

this channel is such a wealth of information. thanks for continuing to upload.

[@FreakVideoblog]

this worked so smooth for me! couldn't activate my glutes through lunges or squats, there was too much pressure on joints and other muscles like quads but this worked so smooth and felt my glutes burning from the first 2 reps. thanks a lot!

[@rachelryan5649]

Finally an easy glute activation that works for me. My left glute is super weak and I can feel it doing this!! Thank you!

[@user-gh2lf1zw3r]

Do you just do the exercise on the one side then? I’m asking as I have the same problem.

[@danib712]

@@user-gh2lf1zw3r I have the same issue I just do extra on my weaker side or use resistance bands on the weaker side

[@brateman1526]

Thanks guys! I'm a 3rd year PT student finishing up my first clinical rotation and we give the abduction exercise to a lot of our patients. We do tell them to focus on keeping the hips on top of each other and to focus on trying to bring the heel up and not let the toes turn out. But I'd love to try this way out since a lot of patients have trouble maintaining proper form through the entire rep. Thanks again! Love the videos

[@bonnievega9783]

Your videos are so helpful. Thank you so much for all the great information!!!

[@teresakampfe7887]

This slight change makes a lot of difference! Thanks!

[@Justin_White_RUI]

love this position have used it for years!!! spread the knowledge!

[@Annietango]

Brilliant- thank you soooo much

[@LizaLavolta]

I can't tell you how many PTs have bled through my money and not ironed out the details like you do here.

[@schattenseele66]

oh yeah i tried this before and nearly everyday in combination with other exercises this really helps to activate the glutes

[@cryptoslacker-464]

Great video thanks 😊

[@mircas1964]

Great video!

[@bestfitbod7434]

Thanks for the info.

[@LarsRyeJeppesen]

Great, thanks

[@kristinberver4811]

Thank you!! I recently had piriformis surgery and trying to get my right glute string again.

[@MegaMusical10]

Fantastic!

[@Balaboshka]

thank you! thats the only thing that worked for me! i was getting angry at my glutes for not doing anything!

[@krystalcoats6224]

im struggling with mine too there not chamging or activating

[@rameshmahadeo1700]

I try it. It's great.

[@potrelviewer9536]

My main issue regarding hip, core and glutes exercises is the coordination between targeted muscles and breathing. For example, each time I tried doing hip bridges, when my abs are activated, my entire belly locks itself, lungs included. It's an issue I've had since I was a kid, and never has it been taken care of no matter which doctor or therapist I went to. I'm seriously considering entering a Functional Rehab Center to truly get to the core of this issue, otherwise only a bedridden life awaits me.

[@MrMr123]

Cool stuff

[@jnamri7545]

My left glute has been sleeping these past 2 days , Even after sitting, all I can feel is one of my glutes. I do glute activations and the burn lasts around 2 minutes then vanishes 😞

[@brolyui4484]

Do it every day and strech ur hamstring and roll it

[@susugp125]

Very enlightening! Thank you, I realized I've been doing the whole exercise wrong

[@piyushdwivedi7195]

I was doing this, thanks for the help!

[@Uprighthealth]

Glad I could help!

[@Chris-dw3xl]

I feel my hip flexor working more than my glute in any position in this one you showed us and the other one you mentioned ideas ?????

[@sheliacruz7393]

What is a modification for the clams . I have one side extensive glute atrophy . It’s difficult to simple clam

[@karenbrandwein4759]

Hi. Ok I'm on the floor. Just did leg raises and circles etc. Every thing moved I think perfectly. Ouch.. But now it hurts in my groin. I'm scared. What is it. There is a label tear and I brief mention of bercititis? What is causing this awful fighting pain. Earlier had numbness down leg. Was able to do above and a bit more. But when I stopped I felt groin pain. Asked Dr. To redo MRI.. But they don't want to. They said go to pain mgmt Dr. That's not what I'm looking for. I want to know the cause and deal with it.

[@katherinebiewer8549]

Finally got my glutes to activate thank you so much

[@ivanageev8535]

I tried doing this, once get my leg over 45% I get a cramp in my outher thigh, even on the other leg a bit. Should I keep doing this but just at a lower amplitude?

[@stluciestrength]

How can I activate my glutes when I'm running?Thanks.

[@tjgrafiks]

this now hurts on the side of my hip and in the center by my tailbone. right at the top of my butt crack lol. this started when I started trying to strengthen my legs muscles and stretching to increase flexibility. I was able to run two weeks ago and now everything from my lower back to my feet hurt when I try to run or jump. it's like power and coordination below my waist is gone! this feels really weird. even walking feels off as if my mechanics are off. calves to contract like they should when I'm pushing off. also my right groin started killing me lifting my knee hurts too.

[@suryajaitly6124]

Do you do online consultation? Pl answer as ap

[@Jvzz_]

i feel it on the side of my hips/ low side back... idk if that's good

[@farida8124]

Should have bee wearing cycle shorts so that we would have got a better look at which muscle is working

[@mposim6501]

I get a spasm in my hamstring if kick backwards or do Superman why

[@andrewrae8064]

something something femur anterior in capsule? tfl tight? lower glute max fibres week (they posteriorly shift femur in capsule??)

[@sabrinaformoso6114]

I have Anterior pelvic tilt and SI join problem, do you recommend doing this exercise? Thanks

[@paladindanse98]

Yep that’s me right now. Did you get it sorted?

[@sabrinashea198]

I have an si joint weakness. Will this variation irritate the sacro illiac joint? The straight legged one has caused me much pain the day after where the joint locked up and i had to see my chiropractor.

[@paladindanse98]

Have you sorted this?

[@shawnlangeland7907]

As soon as I sell my truck I'll be ordering the (healthy hips)

[@shawnlangeland7907]

Just got 1 and 2. Whoever liked my comment..... thanks for reminding me.

[@aniou8126]

I thought you were supposed to shift top the leg behind the plane of your body as you do the leg lifts? (Not in front like it’s shown in this vid?)

[@Ev-eq8zn]

That’s what one physio told me. So we’re meant to be in hip flexion, not extension?

[@Ev-eq8zn]

Does the angle of flexion matter so long as I’m feeling it in the glute med? I feel it most at like 100-120 degrees. This is amazing, and burns…the good kind of burn, right where I want it to burn. Why did my PT tell me to do these with straight legs, almost in hip extension though? When I do that I mostly feel it in the hamstrings/quads/side of hip. Really enjoying your videos Matt, and learning (or re-learning) quite a bit. Thank you so much.

[@la33x]

i only feel this in my knee of the leg being abducted, why could this be please?

[@scarletwarlock9325]

Position your back straight

[@stedmansmith5431]

If one were still having a lot of trouble turning off the TFL, even at 90 degrees, what else is there to try? Does this just mean the glutes are too weak, TFL is too tight? How can I reprogram my brain to quit using the TFL?

[@TheCjones4334]

Stedman Smith I'm also interested in the answer to this question.

[@suzys8558]

Did you find the answer to your question?

[@brydobhoy123]

Anyone get an answer ? My left glute just wont fire at all. My TFL is doing all the work.

[@Miik-ms3zz]

Anybody got an answer??

[@stinkydiapey2154]

Wow sitting like this made me feel it so much more in my butt. When I keep my legs straight I never could activate my right glute medius