Gluteal Amnesia and Dead Butt Syndrome - How To Test Your Glutes, Best Exercises and Gluteal Anatomy

[@Entropyserf]

Thank you. My physical therapist literally just stood there and watched me do my exercises incorrectly. I told her I felt like I had muscle compensations and glutes weren’t firing right… KZbin videos are better for learning correct exercise form

[@durgaekm5204]

16:40 Hip flexor stretch + glute activation 17:40 clamshell 18:31 clamshell variation 19:09 hip abduction 20:06 hip medial rotation 21:00 hip raises 21:31 Bulgarian split squats

[@esteroqueen4325]

This detailed explainatiom in the description explains everything I have. I have been in pain for over a year now. I went to a chiropractor once he said I have a tilt. These excercises are so much better than in other videos. I wrote this with tears in my eyes. I feel I might have found something that works. I started tonight doing these exercises and feel so much hope. Thank you so much for this video.

[@lauratimmins2177]

As a personal trainer working for a physio with her patients and my own glutes issues from cycling and hiking causing muscles imbalances. Your detailed video is so awesome. From the assessment to exercise prescription and proper execution and variations. Hope you continue to do other videoes of the upper body. Thanks kindly. 😊

[@clairecamMERMAID]

Excellent demonstration of opposing forces. Travis separates clearly why each glute must be checked

[@ashwoo4953]

Definitely more beneficial than the physical therapy I was released from for no apparent reason and little progression. The sporadic hip locking pain that prompted me to start PT after my last pregnancy didn’t get better until I started researching things for myself. Your video has been the most thorough in helping me to understand where to start and why.

[@paulataylor8608]

Great video! I’m a retired LMT, and walked for 23 years in a large spa. My legs we’re getting week after I retired, so last year I sought a medical opinion and was told meds for inflammation, injections ( which I had for one knee 15 years ago) then knee replacement ( x rays showed bone on bone, but I had no pain) I suggested PT,,,, did it for three months, only was given Bridge for glutes! I’ve since found that glute strengthening exercises were needed from some knowledgeable PT practitioners here in the USA, two weeks of engaging my extremely weak glutes has helped my weak legs and left knee. You are the icing on the cake! Thanks!

[@UKFH]

Thank you, Paula, for the king words and I am wishing you all the best! Travis

[@paigehuffman]

Finally! this is by far, hands down the bet presentation and teaching i have seen on this subject! Wonderfully explained and thank you for taking the time to be so thorough and also present so many different exercises for specific patterns of misfiring! Brilliant..will try them all and hopefully fix my patterns and my sad, non responsive booty! Cheers to you!

[@mooingkat9514]

My dead butt is affecting my daily activities for so long and I hadn't been able to find out why one side of my pelvis is always tilted until recently. Thanks for such a detailed explanation. I hope these exercises will help me balance my pelvis to diminish the pressure on my right knee.

[@radzy2607]

Hello Travis, this was such a detaied explanation of the whole problem, yet it was very easy to understand. It helped me out a lot! I was new the gym and my trainer didn't explain me the right posture for squats and a few months later I ended up getting imbalanced glutes. It lowered my confidence level and I completely quit the gym. I have been to 2-3 physicians, but none of them could pinpoint what the issue was. I have seen numerous videos on this topic and it gave me anxiety because there were several things that could be wrong in my body and there was no clear way to find it out. I thought I'd never be able to build proper glutes and I had completely given up. I used to do yoga and stuff but it was my dream to have a muscular physique and I had to let it go. Decided to check this out as just another video that gonna give the same advice but no, you explained it so well, right from the way our body moves to the ways we can fix the issues. The movements you suggested to figure out what the problem is and the exercises at the end helped me a ton more than anything else! I wasn't able to feel my right glute for years! but I did all of your exercises and on the first day itself, I was able to establish the mind to muscle connection and felt so much burn in my right glute, it was unbelievable. 3 weeks have passed since I started doing your exercises and I can now engage the right muscles. There's a slight difference in my right glute too and I cannot thank you enough! I am a student right now but I will support the channel once I'm stable, thanks a ton! you gave me my confidence back 😭 God bless you!

[@UKFH]

Hi Radzy, I have just woken up and seen your comment which has made me smile! I am so pleased that you had such an amazing result from this video and comments like this are the reason I do my job! Wishing you all the best in the future and thank you for sharing your story! Travis

[@thesetruths1404]

Excellent. I've committed to doing hips/butt, legs, knees, and ankles for one year, 3 times a week or more. I change it up everyday so my muscles never get too used to one or a few exercises.

[@dianemitchell1161]

Excellent! Thank you! I’ve just been diagnosed with inactive right glute and this is super helpful for my understanding and also for what to do about fixing it.

[@texasgirl9405]

Excellent presentation! You were very thorough and went into depth regarding this problem, and yet made it easy to understand. Now, I'm getting busy doing these exercises to hopefully rid myself of this annoying pain I'm having in my rear end, hamstrings and low back. Thank you!

[@latishaperry1358]

You made everything clear. Thank God for your content.

[@thebodykeepsthescore2828]

Thank him! There's no need to thank fictional warlords😂

[@crev1018]

Great video on the topic. My insurance PT just said “do clam shells” to fix it without explaining how and why those would help

[@christopherlane7663]

Thank you Travis, great presentation. really enlightening and has given me hope to restore my athletic movements. It's hard to believe that this DB explanation has not been shared with me before whilst consulting with four qualified (paid for) physios. Will certainly recommend your YT channel. 🙏👍

[@newsnetworkz]

Thank you, I suffer IT band issues on my right side and my right glute got sleepy/lazy/etc for some reason. I am going to try these techniques and rehab exercises

[@loisewangari8671]

I love how Professional you are..

[@dawnhabeck6364]

Excellent teaching for healing from very smart perspective

[@zeddybear257]

Great video, you’re doing something right since you have so many fantastic comments and have helped so many people. I wonder how you will consider Neal Hallinan’s Postural Restoration philosophy. He has a vid on pelvic tilt and tilt throughput the body. As many approaches as I am able to gather (about any topic) seems to be helpful. I also use Coach Kel’s outer thigh Bar Pilates which tilts the thigh bone as you suggest the tibia and another therapist’s 90, 90 exercises. I am often unsure whether to position the foot in front of the body or behind when doing straight lateral raises laying on the side and what the difference may be for either as well as whether raising the leg high or low is most beneficial. Thanks for this informative vid!

[@endthedrugwartoday]

Wo bro, you made me smarter in the first two minutes of your video about my butt, than I have been in my whole life and I'm 52. Why is this knowledge not more prevalent?

[@latishaperry1358]

Thank you so much. I believe I have DBS. I appreciate your content.

[@googoo554]

You are an amazing person! Thank you so much, thats so very helpful. Great video well put together and very informative. Much gratitude

[@magentamagenta1274]

Such a helpful video thanks so much. I have a lot of issues inspite of doing yoga, Pilates and strengthening exercises. I’m now more focused on strengthening my glutes. I have had pain in my quads and it band with bursitis. Please do a video on exercises for the it band.

[@carolinekeane3879]

I appreciate the no jargon explanation I have done all of what you show and feel pain in the top of my thighs and lower abdomen I can feel my glutes a bit but during your exercises but the pain is in my upper thighs

[@UKFH]

Hi Caroline, When you say pain, are you meaning physical pain or muscular pain i.e soreness/contraction. The top of the thighs are the hip flexors which often try to fire when the Glutes don't want to or get tired. Kind regards, Travis

[@mickeyceresey1587]

Awesome video! Been having lots of trouble over the years trying to figure this out. Was told to do glut med exercises but it's the maximus that isn't firing on the right side, the glut med seems to be doing all the work! Might be why it's sore! Anyway great test to figure out at least where to start. Thank you :)

[@frogdogfamily]

Thank you so much for this video. I’ve had left hip and low back pain off and on for a long time. I’ve been to doctors and PT with very few helpful suggestions. These exercises really help

[@benchmarks1016]

Underrated..

[@3Anthro]

This is fantastic, thank you for sharing such great information and helpful methodology.

[@judithvalluru7997]

This is amazing thank you so much. I’m suffering from gluteal misfiring and resultant piriformis syndrome which has been really debilitating (have seen GP and physio). This is a great info and really helps me understand what’s going on and how to tackle it. Thank you.

[@ayseerbil4932]

Excellent presentation

[@celiamccormick6365]

Great video & and I will try many suggested!!

[@petem2087]

This is class! Found this at just the right time, with a new client starting next week with this issue.

[@lisawilkinson9205]

Having stumbled across this post,I finally think I understand why I am so much pain . Where I can do most of the exercises of a sort . I have constant pain sitting and laying, the only relief I get eventually is standing. I think I will now see the Gp with a better understanding of the pain I am in . Thanks for your great tutorial 👍

[@phillipmassie1982]

Brilliant video. Any tips if one glute is just so sleepy it won’t contract when trying to contract the individual glutes ?

[@UKFH]

Thank you for the kind words Phil, appreciate it! I would generally use some applied resistance, by this I mean trying to contract the one glute that is sleepy with my thumb pressing into the glute to encourage a better mind muscle connection. If you don't have a partner to do this and are unable to relax, some people use a round ball like a tennis ball. You can stand with your back against a wall, put the tennis ball in the middle of the glute against the wall and your glute. Then focus on contracting the sleepy glute with the tennis ball pressing into your glute. Overtime as the recruitment gets better then you can apply less pressure with the tennis ball or your thumb then progress to doing it without pressing into the glute. It can take time, some clientele respond quicker than others. Wishing you all the best! Travis

[@ljemon1367]

@@UKFH is there a chance you can actually get rid of this? And how long will it take? :(

[@UKFH]

@@ljemon1367 Depends on the individual and what's firing incorrectly. The first thing to establish is always "why?" then focusing on the solution. Some cases are more complicated than others and take longer but are still successfully corrected or corrected enough to stop any pain the individual may experience. Thanks for the question :) Travis

[@alecmcguinness4096]

Awesome video , learned a lot from this. Now to try it all out to get my glutes working properly!!

[@mbk1511]

Excellent presentation with valuable and concise information. Very helpful thanks!!

[@rc198028]

This really is a fantastic video. Cheers.

[@danatursynbayeva5548]

Great work, I can't thank enough. Amazing

[@teresajacobson8079]

Excellent video!! Thank you Travis!!

[@Xvn793void]

would my left glute still be considered dead if it's not as sore as my right + i don't really feel the medius firing? it feels sore sometimes or if i lay on it.

[@Xvn793void]

i don't notice my pelvis dropping on the left either when testing.

[@vandrajoseph]

Thank you very much for exercise thumbs up it really works

[@Missyfunkylox]

Such a good informative video … thank you.

[@kickpublishing]

I had phenomenal hip flexor pain and was sure I had arthritis- my hip wouldn’t even allow me to sit down for 1 minute without locking in agony. This went on for months. then I did 10 mins glutes exercises on minimus and medius and the relief was instant and after a few days repeating the exercises I’m 90% better

[@helenadair8688]

Just did the exercises. Whew. Great. Will be a regular

[@lenahp5815]

Brilliant brilliant brilliant video 👍👍

[@rogerboeve4658]

Very complete

[@barbararubiola8884]

Thank you!!! Great moves. 😊

[@melissapereira6957]

I love the video! I'll try everything you said!

[@joycewashington993]

This is incredible... Thank You 😊❤

[@nafisagero9076]

Travis, thank you very much for this video with detailed information. Unfortunately, none of the doctors I have seen here or therapists could explain the issue I have, or, as I suspect, don’t probably know. I have a very bad severe pain in my right gluteal muscles. I can’t roll over to the right side when I lay down , because the muscle on the right side closer to hip start hurting badly. What to do if muscles are in severe pain? Sounds like I have the same issue after running. Got worse with time.

[@UKFH]

Hi Nafisagero, I often start with the most basic of exercises and stretches, I may even have to manually work on the area myself (Acupuncture, massage, heat therapy) before I even start gym based exercise. When I can't do gym based exercises at all due to a client being in pain, I prescribe water based rehab for clients. If all of that fails, I refer onto a consultant to explore MRI's and next steps i.e injections etc. It often does not get this far though! Kindest regards, Travis

[@maryam1065]

Very interesting thanks!

[@vinvivofikas9973]

thank you for this well presented information!

[@yashereen]

This is really excellent--thank you!!!

[@DaleCollins-g1y]

I just recently had surgery were they had to re brake my pelvis to repair a Mal repair of an open book fracture. But ever since I can't walk without a terrible limp. From watching this video I can confidently say it's my gluteus medium and minimums. And if I lie on my side and try to lift the faulty leg straight up into the air. It doesn't move even a millimeter it almost feels like I'm parralised. Anything I can do about this.

[@cherylwillingham4955]

Thank you great video. Just one question, I'm pretty sure this is my problem especially after gardening my glutes hurt from bending over pulling weeds, but would this pain travel down to my calf. For several weeks I have had intermittent aches and pain in the back and front pain. It seems to fire up when I am sitting or laying down. I will start working on these exercises you presented.

[@michellewinterdesign]

Excellent.

[@amaribilal2272]

Should I do this before, during or after a workout.. I have dormant glutes .. hip impingement .. patellar tracking disorder and tendonits .. I want to train all these so that I’m not in pain anymore.. thanks for the video

[@UKFH]

Hi Amari, Fantastic question, I would do this before your workout to get the glutes firing and pre fatigued for your workout that will follow. Any glute stretching would be done after your workout. Kindest regards, Travis

[@NEVADAB_711]

Thank you

[@valerieholmes3368]

My medial and minimus glutes are shredded and my balance is not good. I have difficulty going up and down stairs. What exercises can I do to avoid more damage to the gluteal area.

[@sunlight.02]

Thanks

[@ErisTyler]

Can the first exercise be done standing?

[@sandra.b7207]

Thank you sooooo much

[@goosegirlsmedia4459]

Fantastic video and information.

[@TitanWanderer]

Hi Travis, just came across this video and was really helpful as it was explained very clearly for someone with autism- thank you. I am not sure if my glutes are misfiring? I used to get really bad lower back when sitting after a while which stopped since going to the gym but now my glutes are really sore sitting on a chair after around ten to fifteen minutes, they feel numb. As soon as I get up and walk around it eases off. Do you think these exercises will help? Cheers.

[@empressiveoshun8496]

Thanks for this! Would you recommend glute occlusion bands?

[@UKFH]

Hi! I can't say I have ever had a client where I have needed to use one to be quite honest. That's not to say they are not good or I wouldn't try them though! If you do try them, let me know how you get on! Kind regards, Travis

[@MegaMusical10]

FANTASTIC!!

[@somniumlucis]

I just started working out and noticed only one butt cheek hurt after exercising. I have no idea if I have one lazy bum or bad form but after watching this I think I'm using the wrong muscles. My hamstrings feel like they do all the work every time I do a leg lift and it takes a good while until I actually feel my glutes contract. hopefully, I can make my lazy glute work with some practice.

[@la33x]

i’m the exact same! did you ever manage to just activate the glutes?

[@jasmintea8825]

I feel nothing on my butt at all, even the exercises that target the glutes 😭

[@samyoel5384]

@@jasmintea8825 kzbin.info/www/bejne/hpvGcn6aZsZ2qKc

[@samyoel5384]

@@la33x kzbin.info/www/bejne/hpvGcn6aZsZ2qKc

[@rosepink2773]

Please I have pain and pressure around my butt and rectum , and sacrum muscles when I sit also I did pelvic therapy, it didn’t work…. Please which Doctor I need to go or which therapist or do I need specific injection !!? Help me please 🙏🏻I live in Illinois USA

[@UKFH]

Hi Rose, If you was my client and came to me with those symptoms I would send you to the GP for them to make an assessment, I would assume they would send you for a spinal and pelvic XRay and potentially to a chiropractor or osteopath dependent on if there was any findings. I am wishing you all the best with your symptoms, Travis

[@angelwilks9016]

Okay. I understand what you are saying. I was able to build both sides of my bottom doing glute sets before I had back surgery and then since I had back surgery my right side seems to be worse in trying to engage those muscles and everything I can get them to engage but it's very hard and I've got to subconsciously work really hard to get it done and I also do glutes while I'm standing because our glute flexes while I'm standing and it's hard for the right side to properly fire as you are saying what do I do to fix that and strengthen my right side my right side has also seemed to become smaller then my left side you can notice it in the calf muscles and around the ankle that the right side is smaller than the left side and there used to be a little bit of difference but now there is a major difference what do I do?

[@UKFH]

Hi Angel, Totally understand what you are saying. Without getting to technical, muscles are activated by nerve impulses. So nerves make muscles contract. If you have had back surgery, you may have to redevelop those nervous impulses which cause muscle contractions (This only happens by continuously isolating the weaker side) So if you did say 10 repetitions on your good side, you would go for 15 on your back side so overtime your discrepancy between each leg lessens :) Wishing you all the best! Travis

[@thefortuneteller8393]

Very informative

[@tetsidoris7368]

Am really a good candidate, yes my butt hurts when I sit & I feel a tingly sensession often

[@UKFH]

Tingling can definitely be a sign of a nerve related issue however the exercises shown at the end of the video would definitely help. Any tingling or sharp pain that goes down the back of the thigh or to the calf muscle can be an indication of sciatica. Wishing you all the best tetsi! :) Travis

[@darkoshmarko]

My back fires before my hamstrings and then my glutes fire last. I hope I can fix my hip pain with these movements!

[@kimroberts9997]

Absolute awesome 👌 👏

[@bar1s]

This happened to me after a while after I started running regularly. Started to feel pain on my left hamstrings. Will start glute firing excercises now. Would you recommend stopping running sessions?

[@UKFH]

Hi Bar1s, I would try doing both alongside eachother first, rehab and running. Kindest regards, Travis

[@448bubble]

Great! Thank you!

[@MissWard2u]

Thanks for making the video and going into detail. I'm 7 months postpartum and having a lot of si joint pain and destabilization in my hips. I'm realizing that the glute that's in pain is barely firing. Hopefully these exercises will help but I will have to work up to get to that number of reps. Should I were my SI brace while doing the exercises and stretches?

[@UKFH]

Hello Miss Ward, Great question, I have had similar cases to yours in the past. I initially would want you to wear the SI brace when doing the exercises and stretches. Often practitioners suggest doing the polar opposite however in my experience the psychological positive impact of wearing a brace for support outweighs any negatives. In time, as you begin to get better at the exercises and progress rep ranges and sets etc you can then try without the brace. Wishing you all the best, Travis

[@girore7116]

Great ! Thx:)

[@keithrogers3902]

Should we do this everyday?

[@UKFH]

Hi Keith, Thank you for the question. Everyday would be a little overkill, I would recommend starting these exercises 2-3 times per week. These can be done a maximum of four times a week as long as there are rest days inbetween i.e Monday, Wednesday, Friday, Sunday etc Kind regards, Travis

[@quinnkunz9173]

Is it safe to just strengthen all the muscles involved? Like max, Med, lower back, hamstrings. Or would that make it worse?

[@UKFH]

Hi Quinn, Yep, that should be absolutely fine! Just make sure you progress gradually! Kindest regards, Travis

[@maneerahmed6443]

Sciatica wasn't mentioned.ibthought sciatica is the trap nerve issue which travels down the leg.

[@laceyarens1818]

I have had Trendelenburg gait for 10 years now, at all stemmed through a pars fracture and a herniated disc on L5. I’ve been in constant nerve pain and hard pain that has me disabled in every day life. I got PRP done on my L5 vertebrae because the multifidus muscle was completely gone in March of 2022. I’m doing much better and I’m feeling stronger but my gluteal medias and minimus are still lacking GREATLY. I think a lot of my nerve pain in both my legs have to do with other muscle groups in my body having carrying the load for the gluteal minimus and medius; muscle imbalances. I couldn’t figure it out, but now I really think that I have Gluteal Amnesia in those two muscles. Do you think I’ll be able to recover from Gluteal Amnesia? I’m very religious when it comes to my physical therapy exercises and they’re helping a lot. My physical therapist says I need to retrain my muscle spindles as well.

[@UKFH]

Hi Lacey, I would have to assess you to give you an accurate answer to your question however those with similar case histories have responded very well to diligent physiotherapy! Keep your good work up! Travis

[@ramprambola2282]

Good👍

[@cass374]

When I do the hip abduction or adduction I feel my left side burning and my right side will not fire at all unless I lower the weight so much that it’s not even worth it (and even then my right side struggles to engage to the point I’m shaking) any advice??

[@serenityg3722]

Can doing the exercises transform your glutes?

[@UKFH]

Hi Serenity, If by transform you mean strengthen and tone yes :) Kind regards, Travis

[@helenadair8688]

How can you do this by yourself

[@darrylleniabrown5916]

How do I work out my glutes and I have nerve damage lower spine and pelvic (from natural birth delivery)

[@UKFH]

Hi Darrylleniabrown, That's a very hard question to answer as I can't see, assess or gauge how bad your symptoms are. As a guide though, nerve pain patients will be regressed to the simplest of exercises and then they work up from there. (An example of this would be sitting in a chair and just trying to squeeze the glute muscles into contraction) Kind regards, Travis

[@authormajesticnicole8930]

Hello Mr. Travis I wanted know what if everytime I gain weight my left side of my hips are bigger than my right, which side has the weaker glute?

[@UKFH]

Hi Nicole, Unless I saw you in person to assess you and test both your glute strengths, I wouldn't be able to answer this. Sorry I can't be of more help :( Kindest regards, Travis

[@ScottYdo]

👍👍🎯from 🇨🇦

[@tetsidoris7368]

Thank God I came across your channel, my glutes are dead & my hips are disappearing. I need them back, oh one more thing yo cute. Am single hahahahahaha

[@UKFH]

Hi Tetsi, I am blushing, thank you very much! Travis

[@annieo6919]

Will having a sit down job flatten your glutes how to stop it?

[@UKFH]

Hi Annie, No it shouldn't do but the exercises at the end of this video if done regularly will help to define and shape the glutes. Kind regards, Travis

[@nycqueenz9]

I have this problem and the side lying glute abductions are hard for me and I feel it on my hamstrings firsts I’ve been suffer for 2 yrs

[@UKFH]

Hi Kimberly, Have you tried the crab walk exercise instead with a resistance band? That might be an alternative. Kindest regards, Travis

[@aydrd2251]

Mate have you got anything for a dead iT band ?

[@UKFH]

Hey Ayd, Not currently, I have only got stretches for the IT band. Kindest regards, Travis

[@carris2scents57]

I wonder if my hubby will do this to me? 😆 I’m pretty sure I have Dead Ass 🙈

[@rashidalkendi8445]

Feel pain in my buttock only while sleeping and sitting ? Is this workouts good for me ?

[@UKFH]

What kind of pain is it Rashid?

[@saraoneill8748]

I have a flat spot on my left glute because I sit for work so much…. I feel like the more I work it the worse it’s getting….. I need help 😞😞😞

[@taintedmuse6169]

Take the exercises that he does here and practice. Also workout the glutes at the gym.

[@foodslave2918]

New subscriber here

[@UKFH]

Much appreciated Lone star! Thank you!

[@dreamervanroom]

3 sets of 20 - single glute squeeze

[@miyaiun4723]

Hi. Could any of you help me out? I have disc hernia în several places and 3 years ago I noticed my buttock muscles have started to fall lower. I told that to two doctors( my fammily doctor and a neuro surgeon) but they said they cant notice it. So, I dont even know to what kind of doctor to go and solve this problem. Because they have fallen pretty bad and I have hâd alot of issues because of that. I read somewhere that because of my hernia problems and not exercising, the muscles can fall down. Do I need to go to a surgeon and what Kind of surgeon ? If any of you could help me out, I would apreciate it so much.

[@UKFH]

Hi Miyaiun, I am not sure where you are located but I would go to a neuro-physio. That would be what I would recommend for someone in the UK with your issues. They would be able to give you an answer upon assessment, I am sure. Kindest regards, Travis

[@miyaiun4723]

@@UKFH thank you kindly. I really appreciate it because I have a Point where to start. All the best wishes to you and everyone else.

[@julatis-mikemoldenhauer1254]

❤❤❤❤❤❤❤❤

[@JorgeGutierrez-sl2lz]

Calves been crazy tight can this me the reason?

[@UKFH]

Hi Jorge, I can't say for sure as I haven't seen you in person however it is absolutely possible. If your glutes are not as efficient as they should be, your hamstrings, back and calves may have to pick up the slack and tighten as a result. Kindest regards, Travis