Gluteus Maximus Pain - 2 Ways to Relieve Glute Max Soreness

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Do you have gluteus maximus pain? Have you in the past? Whether you have acute pain or nagging chronic pain, this is something you need to take control of as soon as possible. Strength Coach Brian Klepacki, MS, CSCS shows you TWO very effective ways to relieve those sore, painful glute muscles that may be causing sciatic nerve pain among other chronic conditions.
The gluteus maximus extends the hip and allows our legs to rotate inward and outward which is essential for all lower body movement.
When you walk forward and stand up tall, that's hip extension. When you step up stairs and straighten out, that's hip extension. When you turn to the right, that's external hip rotation and when you turn back in to go to the left, that's internal hip rotation.
Walking, running, jogging or any kind of athletic movement would be impossible without functioning glute muscles.
Many people training their glutes or butt are constantly doing squats, lunges and a ton of other "leg" exercises that are of course great exercises to do but aren't necessarily the best at hitting weak, flat glute muscles.
Here is a video that shows you how to ISOLATE the glutes:
• 12 Gluteus Maximus Exe...
#1 Way to UNLOCK Tight Hip Flexors (helps glutes grow!)
Why Stretching Won't Make You Flexible - FREE report
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[@Criticalbench]

😆💯 𝐅𝐑𝐄𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓! 𝐃𝐎𝐖𝐍𝐋𝐎𝐀𝐃 𝐓𝐇𝐄 𝟓-𝐌𝐈𝐍𝐔𝐓𝐄 𝐆𝐋𝐔𝐓𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝐍𝐎𝐖... www.criticalbench.com/yt/glutes

[@montystelevision3238]

This is good and the dude is super down to earth and chilled out.

[@Criticalbench]

Thanks

[@nihalismail6085]

Yes, agree 🙌🏻 & love 💕 haven’t tried it yet though - I’ll update u!

[@StrongMom]

Foam rolling the glutes are so important after a hard workout, and rolling the hamstrings are key before and after doing deadlifts! Great video

[@Criticalbench]

Thank you!

[@Joe-gu6oe]

Thank you very much! I have sat on my behind for too long. First I had both shoulders replaced and they are fine. In six weeks I'm due for my second knee replacement. I am sooo sore all across the top of prior mentioned. I've left most of my pain behind but discomfort is an enemy of mine! Thanks again.

[@christinacruden886]

Brian this response is from the 10min glutes & painful Hips. ❤️🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦💋

[@trishvening6016]

So helpful, thank you

[@Criticalbench]

You're very welcome.

[@christinacruden886]

Brian, you are such a Darling. Last night you popped up on my I Pad, and I couldn’t believe my eyes. I’ve been looking for a post like this forever. I’m 84 years old,& like many Seniors I’ve been sitting since the start of Covid. My Hips & Legs are preventing me from going on my long walks. Before Covid I was on the go all the time. My kids asked me if I’m ever home, and I’m sad to say, things changed. I really want my legs back. I’m also missing out with my Grandchildren. I’ve stopped driving, as I’m afraid my leg will give out. Sometimes I stagger a little. It’s hard to enjoy my life like this. I’m a true Scot with good blood, & I was always a strong Girl. Will these exercises help me to get strong legs, & take the pain away from my Hips. God Bless you Darlin. ❤️🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦💋🥹🥹😂

[@Criticalbench]

Thanks a lot!

[@ArtNetwork100]

Blessing your way!!! I bought a foam roller years ago and just kind of forgot about it. For the last 6 months this is where I felt all my soreness. Your video is a life send lol. Thanks a million!!! Already feeling better!

[@Criticalbench]

Glad to hear this!

[@kasparsstraut2247]

Wow thnx! It really worked for me))

[@Criticalbench]

We're so glad it's working well for you! Keep at it!! :-)

[@Kelalasdemonx]

RIP my right gluteal I pulled it during courtesy lunges

[@xantto]

I RIP something there during windmill w weight... been hurting for weeks... hmmm problem I didn't stop working out mmmmmmmm

[@y_equals_mx_plus_c]

Bro! The intro nearly made me strain my glute!! Good video btw 👍

[@Criticalbench]

Ease into it my friend 👍

[@giorgisadunishvili7637]

You are the best 👍👍👍

[@Criticalbench]

Thank you, that’s very kind. We do our best!

[@justinbeckett3208]

Ive been having problems with my piriformis and hip flexors for 6 months. I daily foam roll and do the lacrose ball several times a week as well as get regular deep tissue work done. My problem hip is constantly on fire when I am sitting and the muscles always feel tender. Do you think Im working them too hard? I always have knots build up during my therapy sessions despite my efforts. I am doing everything I can to get my glutes to fire correctly so these tiny muscles arent doing all the work. (Thats what a PT advised me to work on) Thank you for any advise.

[@charlotteterry3896]

Do you have a video for stretching out the gluts hips lower back and groin/pelvis. I get chronic pain in these areas but can't find and videos that focus on them?

[@Criticalbench]

Yes check out our channel for tons of videos that can help you with this

[@alexgagen7781]

Hey CriticalBench I do not have a tennis ball unfortunately however I do have a massage ball. Could I use this instead? Many thanks found this video v useful

[@Criticalbench]

Yes you can

[@AussieBrutus1981]

I never thought glute cramps from my deadlifts could stop one training in their tracks. It feels almost like a lower back muscle tear except their is pain in the upper part of the glute major and minor (lower back section). 1 week later of both foam rolling and trigger point release (using a hockey ball) and I'm back in the game. Again, I never thought cramps could inflict the same level of pain as muscle tears.

[@cakepudding3220]

I did glute activation (with resistance band) for 2nd time and today it feels a little achy but not too painful. Does this mean my glutes are making progress?

[@SHUBH333]

Yes they re

[@yiyiskblue8]

How do you know if it is glute pain or piriformis muscle or SI joint??

[@Jbooth96]

What if you can’t even get you leg onto the other due to pain?

[@KhoiBoa]

then you just started working out glute. Just wait heal. Train legs and glutes 3 times or more a week. Less sore.

[@husslebullies5445]

How long did it take to heal and what did you do?

[@khayalamimahlalela7904]

I'm a footballer, my glute injury kinda links to my adductor. I've been on rehab for a month now and its no longer a stretch pain, it's like a prick in the hot spot. What can I do?

[@Criticalbench]

Hey there . . . check this out for some stretching exercises that may help >>> westy04.painfix.hop.clickbank.net/?&tid=ytuyhf

[@marilynweitz8986]

Can this muscle cause lateral hip problems-uneven hips? I've came along way in recovering from an injury. I was getting out of a desk chair circling it to exit. Injured my knee through twisting around the chair. Outside of leg had pain from knee to hip. Knee swelled and upper glutes on left side inflamed with pressure points. Went to doctor and was treated for inflammation for two weeks. Knee and hips has been given me problems in posture and walking. All soreness has been on left side and within my side glutes. Do you think I will benefit from this glute technique??? This has been a 14 month journey. But I would like to walk without weaknesses. My legs get heavy and just do not care to move for long periods of time. Thank you for your expertise. Waiting for response 🤓 I am soon to be 66 and always have been an active person especially with a workout regimen.

[@Criticalbench]

Hi Marilyn, we are very sorry to hear about your injury. We are not doctors and cannot comment as far as making a diagnosis or implying what may be going on and what all caused your injury. However, weak glutes can be part of the equation when it comes to injuries such as what you describe above.

[@marilynweitz8986]

@@Criticalbench out of all the research I've done I understand about the role of glutes. I noticed that doing glute exercises it affects my hamstring right under the glutes. What Exercises do you suggest will help this glute/hamstring situation. And yes I understand your not a doctor and by no means expect you to act as one. Thank you for your help

[@boxing2464]

I have been siting on chair but in bad position next step i start walk and pain start how much it take to recover and what to do and can i train legs?

[@Criticalbench]

Yes. Please check out the videos on our channel that can help you wtih this

[@athletesgymtrainer9641]

L4 l5 Problem right legs glutes dangerous pain please help me..

[@jackulaoutdoors]

I maybe going crazy but I am sure I have hurt my glute whilst doing a bench press

[@kingdavig]

I know guys who've blown a quad benching.. so you're not crazy

[@goodday2139]

Similar situation here man, I've fucked my glute up and now it spazzes out whenever I'm benching

[@yoe-c5x]

😂😅

[@kingxotikgaming8498]

I had the glute pain after doing one set of barbell squat, so I stopped my work out hoping it will go away. My question is, should I continue my workout (leg day) or is the right choice the I stopped.

[@Criticalbench]

I’d try to stretch it and increase flexibility. Maximum soreness could mean it’s severely under trained. Try a pigeon stretch 🤘🏻

[@Ra-dd6tm]

شكرا لك خف الالم عندي

[@Criticalbench]

You're welcome. Glad it helped!

[@sherylbuck7377]

Should I do heal "Gluteus Maximus Pain - 2 Ways to Relieve Glute Max Soreness" before doing the 5min glute workout link?

[@Criticalbench]

Yeah I usually do recovery "prehab" exercises before I start any of my working sets.

[@chadteresakurtz6105]

Where canI find a foam roller please?

[@Criticalbench]

Foam rollers can be found for a relatively inexpensive price at places like Walmart & Target. You don't have to go to a sports store to find them, where it will cost you more money. You may also want to check out your local thrift stores & even garage sales. People often buy exercise equipment with the best of intentions & end up never using it so you can find great deals on brand new condition equipment.

[@abandonedaccount161]

My glutes and the bottom of my abdomen are sore (but mainly glutes) but I don’t have time to go to the store and there’s no foam logs at my Walmart

[@Criticalbench]

Check out our channel for some great videos on some great stretches you can do that will help

[@newyardleysinclair9960]

SledDog188 do you have 5 mins. google, and a debit card?

[@pratham08]

Looking like Maxwell 😃

[@niesha6034]

I went hiking for the first time and my glutes have been sore for days with all the up, down from the hills.

[@Criticalbench]

AWESOME!

[@LahJaius]

hey i pulled a glute muscle what can i do to start running full speed again

[@Criticalbench]

Give your glute time to heal

[@RamaDevi-vf2ed]

You looks like maxwell cricketer

[@Criticalbench]

You know what ... they do share a resemblance!

[@Brysonpastor]

Hemmorides too I have them and man they are painful plus I'm only 19 and have autism

[@kenyagabriela8571]

I did the tennis ball one with a baseball on my gluteus and my thighs and it feels great even tho it does hurt

[@Criticalbench]

Super!

[@Stance._]

kzbin.info/www/bejne/j5-zqYCLjtCJmrc

[@saubanbudye2135]

How can i contact you

[@Criticalbench]

You can go to our FB page and DM us there

[@jacintatate]

I went to the gym last night and was doing leg press and now my right butt cheeck hurts 😭

[@Criticalbench]

You got "The DOMS!"

[@stefan8745]

Can i roll on football ball?

[@kadebaquiran2075]

Is it normal that after a day it doesn't go?

[@Criticalbench]

Hi Kade! Thanks for your comment and for supporting the channel. If you're concerned something may be injured always refer to a doctor. If you're sore from a workout that can be from (DOMS) delayed-onset of muscle soreness. This muscle pain starts after you workout and can last for 1-3 days. Foam rolling and myofascial release with a tennis ball can help reduce soreness and speed recovery as it breaks up knots and adhesions. Let us know if you need further assistance. Thanks again!

[@SlayzSkates]

I got it from skateboarding

[@rexylem]

1:50

[@Criticalbench]

👍 good stuff!

[@blissfulbaboon]

Careful with the tennis ball on the glute area because the sciatic nerve runs right through there and you can easily irritate that nerve with too deep a local pressure that tennis balls create.Some peoples anatomy have a sciatic nerve that is very vulnerable in this gluteal region.Others may tolerate it.I would try it but very cautiously the first time.Put light pressure on the ball at first and if you get pins and needles in your glutes or down your leg ,or any sciatic pain,this tennis ball release is not for you.

[@TL27TL27]

I did the first Total Body Stretch yoga video I found on KZbin and now I can’t workout 🙃

[@Criticalbench]

OH dear

[@Nolasusan1]

Go to 1:58 for start of session

[@Criticalbench]

👍👍👍 good stuff!

[@nikzzi0511]

I hurt my gluteus so bad I was crying for 5 mins straight, then next 5 mins I couldn't move.

[@Criticalbench]

Oh, no. I hope this helps you find some relief :-)

[@yonemitsu1]

I hurt my bum by coughing

[@Criticalbench]

LOL

[@yonemitsu1]

@@Criticalbench not funny. I don't know if I tore something or my si joint is out.

[@shruti2748]

I'm sorry,I giggled out inspite of my pain😅😄