The REAL reason your glutes won't fire

[READ FULL ARTICLE] DOES GLUTE ACTIVATION WORK? www.gotrom.com...
I want to talk to you about the real reason your glutes won't fire.
If you have been to physical therapy (or just a fitness enthusiast) and you ever hurt your low back hip...almost universally your going to have people tell you that your glutes don't work.
They're going to say "your glutes don't work and you need to turn your glutes on."
The claim is that this will basically fix everything.
Unfortunately, a lot of times people report that doesn't help.
The real reason that your glutes won't fire is NOT just that they forgot how to work, but also that they are positionally inhibited. This means they are in a bad position and just mechanically can't do their job.
The Dreaded A.P.T
Most people are living in anterior pelvic tilt (APT) because their rectus femoris, iliacus, psoas and quadratuus lumborum (QL) are all pulling them into APT.
To see what I mean...if you try to arch your back and stick your butt out and then try to squeeze your butt, you will find it difficult. By contrast, get your pelvis to a neutral position, by tucking your tail, and then try to squeeze your butt. Easier?
I'm going to guarantee that when you are a neutral pelvic position and try to squeeze your butt, it's a whole hell of a lot easier than when you're in an anterior pelvic tilt and try to clench your butt.
Another Test of Positional Inhibition
The second test to prove to your anterior chain / hip flexor muscles are the reason your glutes won't fire is the "wall quad stretch with glute contraction."
Go into a quad stretch by putting your shin flush against the wall in a lunge position and try to squeeze your glutes (see video for demonstration.)
Can't do it easily? YOU'VE GOT INSUFFICIENT QUAD FLEXIBILITY! WOOHOO!
If you get excruciating tightness and tension right when you try this, it is telling you that that that muscle is too tight. You should be able to get into that position squeeze your butt as hard as possible it shouldn't be a problem.
The Take-Home Message
So if you're doing glute bridges and clam-shells till the cows come up and NOT stretching your hip flexors and quads - you are missing 1/2 of the equation.
Make sure that you have a complete mobility program if you are dealing with back pain or are rehabbing an injury.
TO BE CLEAR: I don't have anything against glue exercises I think they're actually very great and I include them in some of my programs. They were very important in me fixing my lower back and hip pain a couple years ago, but they are just one piece of a systematic rehabilitation plan.
If you're looking for a detailed plan for low back pain, check out "The Athletes Back":
GotROM.com/page...
-Shane
GotROM.com - Build an Injury Free, Athletic Body
E : [e-mail]
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[@GotROM]

QUESTION: What is your #1 problem / challenge with glute activation?

[@petern501]

Crazy overactive hip flexors!

[@MrLiohman]

I think I have AWFUL core stability and a lot of times this throws me off balance - hips won't work properly, not stable in every movement, external hip rotation is the worst. I noticed that a lot of times this comes and goes. Any good advices how to stay with a strong core for longer (if that makes sense), cuz one day it's all nice and well and the next - the exact opposite and getting downhill after. Thanks, if this is off topic for you feel free to remove it. Good explanation though, you sound knowledgable and talk well!

[@davidlonkevich2708]

Awareness. I can’t tell what is activating or not. My abs and glutes seem to be flying below anyone’s(especially mine) radar.

[@dogmom7747]

My hamstrings take over so bad they cramp when I do bridges. Even with the band..any thoughts?

[@turboleggy]

glute med seems to do all the work not lower glute.

[@EvilSamiad]

I've tracked down and watched dozens of KZbin videos about activating the glutes and this is the one that makes the most sense to me.

[@GotROM]

Thanks!

[@vegeta8169]

@@GotROM how do we fix this?

[@zeimeris]

No solution though

[@VeritasEtAequitas]

Yes, it's always a combination of factors. Everything is connected, but it's easy to miss something like this.

[@chaikianyew4677]

Thank you. This is indeed the ultimate missing puzzle. It works almost immediately.

[@GotROM]

You're welcome! Is there anything else you're working on?

[@tipupa]

Excellent bio-mechanical analysis. This makes perfect sense. Thank you

[@GotROM]

Thanks! You are welcome!

[@ArM4ND01]

I literally could almost see the light bulb go off over my head. Thank you!

[@GotROM]

Of course! What are you focused on? Mobility, weightlifting, yoga or something else?

[@epicsoundzz]

This video actually confirms what I've been thinkin for the past 5 years but all physicians, doctors, ... keep ignoring. Thank you for confirming that I'm not insane and that you are one of the few people who has actually knowledge about this matter. My life has been a nightmare the last 5 years just because my hip flexors are too tight. Low back pain, deep glutes soreness and I gained some form of sciatica in both lower legs... like I said, my life has been a nightmare! I only need to be able to release / unlock the tight psoas but it seems that I can't do it... the more I stretch them, the tighter they get... Do you have tips to get these psoas muscles released?

[@GotROM]

I'd check out my 30-day "Hip Flexor Flexibility" program. It's all about this very topic. :-)

[@AM-dn1iq]

@@GotROM idk who to believe some utuber say not to stretch your hip flexors while other like u say to do it I've been trying to fix apt, low bak pain, glute amnesia for the past 2 years I've failed failed and I'm still stuck and its getting worse plz help. And I dont risk doing hip stretches coz last time I'm pretty sure they made my apt worse

[@ramizkaraeski299]

@@AM-dn1iq Hello! I had the same problem.. I focused on squeezing my glutes in every chance for a couple of minutes(lying on the floor or standing) This simple exercise combined with stretching hip flexor will solve your problems!! It worked for me! And make it a way of life squeezing the glutes.. Washing the dishes, standing, lying everywhere!!

[@AM-dn1iq]

@@ramizkaraeski299 I stretched my hip flexors for 6 months straight and then nothing happened no improvements it just worsened and then I also saw athleanx saying not stretch the hip flexors and many more. But I'm Improving my glute strength and mind muscle connection. If I fix this I'll make a vid about it

[@ramizkaraeski299]

@@AM-dn1iq That's exactly the key my friend! It's difficult because when you try to work on glutes(bridges, hip adduction etc) every time hip flexor get intense! That's why I insist on squeezing... I wish you luck

[@cboozb]

You are so right about all the published content about glute activation. They are written with assumption that you have the naturally correct alignment. Well some of us don't. I am a running enthusiast and have been working on this for a long time (more than a year) and this video puts it so well. You need to have something close to the neutral pelvic alignment he is talking about (and that can be prevented by that tightness in hip flexors) just to be able to get those glutes to do their 'thing' ; otherwise you try to do things like glute bridges and all you'll get is a sore tight lower back! and you'll won't feel it where it supposed to be , the glutes.

[@GotROM]

Preach! Alignment is the assignment! :-P

[@TheGoodfella2012]

This makes total sense. I have been stretching my rectus femoris, or the anterior chain as you mentioned here, and it definitely makes a huge difference to the glutes. Thanks for the video!

[@GotROM]

Welcome!

[@davidbresson8670]

Thank you for this immensely useful video. I wish I had seen this earlier. It would have saved me a lot of pain and frustration

[@GotROM]

You're welcome, David! Glad to know it helped you. Let me know if there's anything else!

[@nwsupernova]

Just came across this vid & you solved so many issues so quickly! Awesome!

[@GotROM]

Woohoo!

[@1995lukewilliams]

Great advice, been struggling with this but could never work out what was wrong

[@Vivungisport]

Same! Take a pro to get one on track.

[@Fetherko]

I rotated my lumbar region forward as you described while pedaling my bicycle up a steep hill. I got out of the saddle and mashed it at a rather slow cadence. I stood up and I concentrated on using my hip extensors instead of hip flexors. I could feel it the next day in my glutes. I had been doing other glute activation like a marching plank for a few weeks just to figure out how to activate the glutes. Of course , I found Dr. Bret Contreras book, Glute Lab.

[@GotROM]

Oops, that must have been painful. Glad you found some resources that helped you out. Have you checked some free videos I made here for glutes, aside from this? And, I also have a program on gotrom.com called Deep Squats, that might be helpful for you. Let me know if that helps. :-)

[@Fetherko]

@@GotROM That was what I was trying to do. I rotate my lumbar region forward when doing squats, deadlifts, and hip thrusts to involve my glutes. Bret Contreras told me. We are in a new exciting era of core training and gluteal activation!

[@GotROM]

@@Fetherko for sure!

[@nn3444]

there is a bit more that I want to add to this great video... if you have apt, then there is a lot of compensation (or altered activation patterns) going on with all the muscles attached to the pelvis - hip flexors, quads, hamstrings, adductors, tfl, ql, and all abdominal muscles - I. e they take over from inhibited glutes and all fire incorrectly to balance the pelvis.....you can deactivate them by thoroughly stretching them out and engage pvt before doing any glutes work... peace and look after your no1 asset...

[@Mereship]

nn3444 what is your pvt

[@veganprincess7332]

Thank you so much for this. Watched so many videos on this topic, and none actually helped me until now!

[@GotROM]

You're welcome! It's awesome to know that my video helped you.

[@SethIverson]

I’m glad you used the functional patterns letters hehe thanks for the tips!

[@GotROM]

Anytime man!

[@Aubooke]

I am so glad I found this video. I have been dealing with achilles tendonitis for 3 years. I went to therapy and followed the treatment I was prescribed. It did not help much. After attempting the above stretch, I realize my hip flexors and posterior chain are extremely tight. I have not played basketball or ran for nearly 6 months. I am allowing my achilles tendons to remodel. I now want to start preparing myself to run and play basketball. What stretches and strength exercises do you recommend to help? What are your thoughts? Maybe a video?

[@floatingchimney]

+Rubin Gibson You have BOTH your anterior and posterior chain extremely tight???

[@blackhammer7415]

Jose Carreras 😂

[@ChrisLutz3]

awesome stuff man! have you ever came across someone that had trouble firing their deep abdominals or pelvic floor muscles???

[@lidijapetrovic1928]

I have right hip pain, right knee pain, right calf and hamestring tightnes and right knee is in little valgus...pelvis rotated....when I do this strech I found that my hip flexor are soooooooo tight...thank you!

[@GotROM]

Great to know this helped you! What else are you working on?

[@lidijapetrovic1928]

@@GotROM arches, I do also groin streach, ql streach, and lateral hamestrings ...lateral hamestrings arr also tight like hip flexor in that right leg ...when I strech lateral hamestring I found that I have more internal rotation in that leg

[@GotROM]

@@lidijapetrovic1928 Sounds pretty good! Keep it up and let me know if I can help in any way! :-)

[@regal7677]

Thank you sir. This has cleared up everything for me.

[@GotROM]

Good to know! What other topics might be helpful for you?

[@PeachyCat-3990]

Finally! I am so tired of seeing videos of "glutes not firing" and ppl telling you to do glute bridges/thrusts .... like, they're not firing in the first place how do u expect them to activate during these exercises? Durp.

[@GotROM]

Great! You got it. What are you working on Heather?

[@PeachyCat-3990]

​@@GotROM Two main things: I have clicking in my left shoulder I'm trying to "fix" .. it doesn't hurt but my shoulder fatigues easily when I'm working out. Also I was looking in how to help reduce quads from taking over during hip thrusts. I don't have an issue feeling my glutes with glute bridges, tho.

[@styleyK]

You just reminded me of a hip flexor stretch I used to do alot, time to reintroduce it into my program. Also I apparently have arthritis and possible hip impingement in my left hip. Great channel 👍🏿

[@GotROM]

Thank you! We have some free resources for hip impingement, you can check them on gotrom.com.

[@davidlonkevich2708]

You’re a hunk. This will be a fun channel to follow.

[@kakasvk]

You absolutely need to emphasize this stretch or any hip flexor stretching is not good if someone has anterior femoral glide, femur gliding too forward in their hip socket which is usually most common cause of hip pain. At least until they resolve problems with anterior femoral glide.

[@X11CHASE]

kakasvk how would one resolve that? By strengthening the glutes?

[@brianfoster9699]

Yeah, I think the only way to fix the anterior glide is to strengthen the glutes and hamstrings so the femoral head Can be aligned posteriorly in the correct way...

[@lasphynge8001]

Yesterday I randomly tried tucking in my tailbone a little more during my HIIT workout, and today I feel more soreness in my glutes than I did after a gym session when I was specifically trying to target my glutes, so I think you're definitely onto something and I'm gonna experiment more with that in the near future!

[@GotROM]

Great! Are you working on general fitness/ bodybuilding?

[@lasphynge8001]

​@@GotROM Yes, I started with a bootcamp offered at my job that mixes crossfit and HIIT, 2x/week for the last 2 years, and now I have just started going to the gym on the week-end to build a little bit more muscle mass on top of that, so I'm troubleshooting my form to do things the right way in there and here I am. My goals are not super specific or lofty, I just want to feel fit and improve my figure here and there.

[@varuntron4817]

at last something that actually is helping me.....thank you

[@GotROM]

Great to know it helped you! Let me know if there's anything else.

[@valo9678]

Good video I’ve been struggling to get my glutes firing this reminded me how tight my hip flexors are.

[@GotROM]

Hey, great to hear that! Is there anything else you want to see from my Channel? Let me know!

[@karolnathaly9763]

hello, I am a new follower who has failed the test and this kind of answers my question why the f... my glutes will not grow? do you have a video with exercise to fix the lack of flexibility? thank you

[@GotROM]

Yup! Lots of videos here on KZbin or check out my "Hip Flexor Flexibility" program on GotROM.com

[@pauladawson7444]

@@GotROM hip flexor

[@GotROM]

@@pauladawson7444 alright! Search for Hip Flexor Flexibility on my channel. Or you can check the full program too on my website: www.gotrom.com/hip-flexor-flexibility-bundle

[@LeahHa8]

Thank you! I had no idea this was an issue.

[@GotROM]

Hey, no problem! What are you working on?

[@LeahHa8]

Got ROM I’ve had 3 micro-discectomies at L5 S1 a few years ago. I also had SI joint disfunction. I finally learned my injuries were due to minimal glute activation. Your video made me realize that APT is also part of my problem. So I’m working on that and building my glutes!

[@randcome]

one of the first coherent talk covering both sides of the issue. everybody talks about one OR the other.

[@GotROM]

Cool! Glad to know it helped. What other videos or topics do you want to see?

[@LizaLavolta]

And this is why I stopped seeing my previous PT/why the glute exercises were making everything worse.

[@GotROM]

Oh yeah? Is everything better now?

[@LizaLavolta]

@@GotROM No- unfortunately. Trying to figure it out myself at this point.

[@h.b2029]

Excellent. Very helpful. Thanks.

[@GotROM]

Yo' welcome! Anything else you're working on?

[@hanselkuntadi005]

this 1 stretch alone has an immediate effect on my glutes. i can fire my glutes now

[@GotROM]

Thanks, Hansel for your feedback! Let me know if there's anything else I can hep you with.

[@j7.0_0]

thumbs up bro really helpful and informative.

[@GotROM]

Thank you! Anything else I can help you with?

[@lydiagould3090]

i have very tight hip flexors,and no flexibility. I guess its a waste of time doing the glute strengthening as its not working. So should i just concentrate on stretching the hip flexors.before I try and do weights pilates etc

[@GotROM]

Hey Lydia, good question! It's best to do both, glute and hip flexor. Let me know how that goes!

[@GRBandog]

very correct info, well done

[@GotROM]

Thanks!

[@tysonreesmusic]

Hi Shane, if we are one of those people you speak about a 2:09 (We try to stretch the hip flexor, bring ribs down and tuck/squeeze the butt and just run into excruciating pain in the hip flexor) what stretches/exercises would you recommend to improve it? I've tried multiple hip flexor stretches and as soon as I try to bring myself forward, everything around that hip flexor area just starts screaming. I have both of your programs too if that helps. Cheers!

[@koksallce6750]

Great video but what do we do next?

[@GotROM]

Thanks! Work on your quads, posture and hip flexors.

[@thebrowns5337]

Mine just needed new batteries

[@GotROM]

Lol...

[@councilmandoug305]

Thanks for the help..love the channel..alan thrall brought me here

[@GotROM]

Thanks! Alan is the man!

[@hamiltondplayer]

I love your channel!

[@GotROM]

Aw shucks! Thanks!

[@ramizkaraeski299]

Great advise..

[@GotROM]

Thanks!

[@soccerlove_dad]

Thanks for this. I needed this

[@GotROM]

Anytime! What other videos might help?

[@GeraltJones]

Really strange - I have trouble activating my right glute (can squeeze the left with ease and it always turns on during exercises), yet my left side hip flexors are actually tighter than the right side when performing the stretch shown here. Any recommendations for this?

[@b3strengthperformance562]

I would lie down in a prone position and perform a leg raise. Have someone place their finger on the hamstring, Glute and low back simultaneously. See which fires first. You may have to turn off your hamstring or your low back (or possibly QL) first. This can be done through applying extreme pressure for roughly 30 seconds.

[@dylanolic713]

Just found this video thank you for the content!

[@GotROM]

Glad to know that you like it. What else are you working on?

[@rhoydotp]

Great information. Do you have a video on hip flexor stability? Thanks!

[@GotROM]

Not at the moment. What do you mean by "hip flexor stability"?

[@levgorecki6691]

Men's Club soccer player here, have had horrible time dealing with hip flexor tendonitis for 6 months. after glute strengthening and core and pelvic stability providing some improvement, im hoping that this might be the final piece to recovery, my left glute medius has the worst time trying to fire, really tight anterior chain

[@GotROM]

I feel ya'! (soccer player myself!) Keep exploring and experimenting!

[@User_ML907]

It makes sense.

[@danieldevlin8979]

great stuff !

[@pwetty4r4]

I do not recommend stretching your hip flexor if you do not already have strength in your glutes! Your hip flexor is already over compensating for the lack of strength in the glutes, with the added strain of stretching, you will strain it. Its happened to me unfortunately and it really is the worst.

[@pwetty4r4]

​@Yo Momma stiff hip flexors doesn't mean you can't train glute muscles. its just means training them will start off difficultly and won't come naturally, but as you keep doing it, it comes more naturally. your body starts to naturally rely more on your glutes

[@ibidesign]

@@pwetty4r4 Makes sense and sounds very similar to the advice provided by PT Jeff Cavaliere over at Athlean-X.

[@incorectulpolitic]

@@pwetty4r4 so how do we get relaxed psoas, activated glutes? basically how do we make the glutes to become the prime mover of the body?

[@Kittensforchrist]

incorectulpolitic great question-answers?

[@Mereship]

pwetty4r4 do you have any tips on training your glutes more efficiently while your hip flexors are tight/weak?

[@ketteringflash]

Anterior chain/hip flexor flexibility: thanks.

[@MrJabbothehut]

Wow turns out my rectus femoris was holding my entire existence together. Cheers pal great video!

[@GotROM]

Oops! You're welcome! Whatcha' working on?

[@MrJabbothehut]

@@GotROM trying to get my glutes to hyperextend my hip for hip thrusts. Posture has gone to crap and everything above is starting to suffer. 2 days in now doing this stretch and almost there!

[@GotROM]

@@MrJabbothehut great work.

[@Knud451]

Aren't the glutes also inhibited if you're stuck in posterior pelvic tilt?

[@jolann972]

Very interesting and helpful.

[@GotROM]

Thanks! You working on activating your glutes?

[@jolann972]

@@GotROM actually I am

[@MegaMusical10]

Fantastic video, thanks!

[@GotROM]

You are welcome! Is this something you're working on?

[@Mar-cw5zy]

The most useful and concise video on the topic. When the glute is not activated, is the work done by the hamstrings? I work out regularly and do the best I can with leg and glute exercises and my hamstrings are bulky and hard, but my glutes are saggy :(

[@GotROM]

Yes, absolutely. Glutes and hamstrings are synergists so if one is not working well, the other does more work.

[@Mar-cw5zy]

@@GotROM thank you! 🙏

[@TheTrainerjenn]

but how do you get the flexors and hamstrings to STOP over firing; so in turn your gluten will then fire. -- already worked on the anterior pelvic tilt posture correction - got that down [took a few months]

[@GotROM]

Mindful practice over time + restoring normal length-tension relationships in all the muscles involved!

[@brandengoncalves7334]

I’ve stretched my hip flexors a million times same problem.

[@GotROM]

How's your adductor attachment point tissue quality? This could reciprocally inhibit the glutes a bit as well.

[@amyp9010]

Ur right..i can tell i need dome hrlp w my hip flexers..what moves do i do to fux thr....asap.its my left glutes thats hurts ,tvwont fire uo..n i fo all thoseceotk outs spining my wheel's

[@GotROM]

I made some videos for the Hip Flexors. You can watch them here: kzbin.infoqvcDivvDC0E. Ot you can also type on my Channel, "Hip Flexors" and you can find several videos for it. Hope that helps! Let me know!

[@soaper125]

Thank you for this video. You are SO right. I am suffering BADLY with an anterior Pelvic Tilt which causes me back pain. I have been prescribed Glute exercises and hip flexor stretches along with transverse ab strengthening. Just curious, how long did it take you to correct your Pelvic Tilt you mentioned in your video. Cheers 👍🏻

[@GotROM]

Couple months perhaps. I wasn't specifically measuring my tilt angle at the time. This is a 30-day program that would help: www.gotrom.com/p/Hip%20Flexor%20Flexibility

[@la33x]

@@GotROM do you still have this available?

[@GotROM]

@@la33x yes. This is the new link: www.gotrom.com/hip-flexor-flexibility-bundle?

[@Xtinkxiion]

This video helped me finally squat 405. I love KZbin

[@GotROM]

Legit!

[@trulifelight3617]

Do you have a video on hip flexor posture correction?

[@GotROM]

Hi there! This might be a good video for you to watch: kzbin.info/www/bejne/qKObeX1ubqqlaNk. Let me know if this helps!

[@Creative.Pursuit]

With this stretch on my left side (the hip that has a upwards tilt and is constantly bothering me) I felt the tightness in the quads. On my right side (the hip that is lowered) I felt the tightness more so in lower back and glutes which was actually harder to bare even though my left side is the bad one in everyday activites. Does this mean I have a tight pelvic area causing misalignment and tightness on the left side? That's what I would assume. This definitely helped though. I feel blood rushing to those areas. Definitely gonna continue to do this multiple times daily. Thank you!

[@GotROM]

Could be. Hard to say without evaluating you. Keep it up!

[@daniellekleinhoffify]

So how do we fix this problem? Stretching? dont think I understand and I'm trying! - I can never feel my glutes only my hamstrings on any given exercise and I'm doing the glute activation exercises prior- any suggestions?

[@GotROM]

Have you done tissue work and stretching on your rectus femoris (quads), iliacus, and psoas? Also freeing up your QL will help get you out of APT and help your glutes wake up.

[@daniellekleinhoffify]

@@GotROM No I haven't- probably because I dont know what any of those terms or procedures are - I'd sure be willing to try though! Would love to be educated on this

[@Mereship]

Got ROM what do you mean by freeing up your QL?

[@tylerhoneycutt4862]

you mentioned you had a cam impingement...ive been diagnosed with a pincer impingement...i understand the difference but will these excersises work out both problems...

[@clairemullin9679]

Is this the only hip flexor stretch you recommend or are there others you can demonstrate for us.? I have very tight hip flexors.

[@GotROM]

Hi Claire! There are some free videos here for your hips. Just type: Hip pain, hip stretch, hip exercise, etc. On my website you can check: www.gotrom.com/hip-flexor-flexibility-bundle

[@styleyK]

Thank you so much for the advice, I will try it out on my hips asap. Also...what make are your trainers? as they look nice and wide for your toes with a thin sole?

[@GotROM]

ASICS I think. They are actually a little narrow, but yes, thin sole.

[@HerrBali]

Sadly that you didn't made this video a little earlier :/ I've had an hip impingement on both sides, I went to physical therapy and it didn't really helped. the doc. told me only an operation would make the pain / snapping disappear ...... so I had the surgery on the left side and the snapping was gone for like a month and then it came back out of nowhere and this time it was a lot louder and did hurt much more then before. The right side is still snapping a little bit but since I started doing these flexing the pain is almost gone. My real problem is now the left side how do I get that side fixed ???

[@juliekane7210]

So what exercises helped your lower back the most ?? I had knee surgery over ten years ago and my lower back started bothering me about five years later . I actually told s Therapist that one side of my butt would not tighten? Still lacking on the surgery side of my glute

[@GotROM]

Learning how to do "targeted tissue work" on the back gives the most immediate relief. I've got a program on GotROM.com called "The Athletes Back" that covers that. After that, making my hip ROM symmetrical and learning how to hinge, squat, etc with proper motor control kept the pain from every recurring. Good luck!

[@stluciestrength]

Thank you so much.I used to be a pretty good runner ( 7:00 miles in 10 K & even half marathon,, sometimes mid 6:00 in 5K). But in the last year,& especially the last 6 months I've become terrible. 10:00 mile is a maximal effort! All my friends ( tri athletes, PT's,etc) say I get no forward propulsion, I'm basically running in place & I need to fire my glutes. I do many of those exercises ( bridges, squats,etc) but not much seems to change most days. Now I kind of know why, Now to fix that would you recommend foam rolling the quads/hip flexors? Thanks again.

[@GotROM]

That's definitely a good starting point if the quads / hip flexors are the main "hand brake" on the system!

[@alissonreusse8642]

Hello, thanks so much for your video! So basically what I need to do is get flexibility in my quads to have a better work in my gluteus? Sorry I am french so trying to find out exactly what to do. Just did your stretching against the wall and was in pain 😭 thank you so much

[@GotROM]

Hey Alison, yes you got that right. How long has this been going on? Tight quads I mean.

[@alissonreusse8642]

Got ROM probably for ever since I never really stretch myself.. I am so stiff ☠️ now Trying to do the quads strech exo from your video everyday ! Let’s see If I can tell a difference :)

[@GotROM]

@@alissonreusse8642 I see. Keep that up and I hope to hear improvements from you. Let me know by then.

[@beta_cygni1950]

Hmmm, that's good to know. I've been working on quad tightness for about 1.5 months. I thought I was improving. BUT when I tried the 2nd test in this video, I can't even get my front leg up! It's an intense stretch in my quad. Can't even do it. Looks like a have a long way to go. Ugh.

[@johnhagebeuk8]

Thanks

[@GotROM]

Absolutely! What topics do you want to see more of?

[@johnhagebeuk8]

Got ROM It would be helpful if you made a step by step video for any imbalance issues im the hips.

[@stedmansmith5431]

Hi Shane, Now that you have encountered loads of people with FAI related hip trouble, have you spoke with anyone that has had success getting rid of inner snapping hip? I have made great strides, as you already know, with using the FAI Fix for Athletes, but my inner snapping hip continues to linger around. Typically does not bring on any pain but does it all just boil down to being tight in the psoas? As a college student, I sit, A LOT. So I know that does not do anything good for my already present hip problems. Just thought I'd ask! This FAI battle has been an interesting and tough journey, but also rewarding.

[@Mereship]

Stedman Smith did you ever find the answer for your problem? I have the same problem.

[@yappetusples4032]

Great video , i`have question , when doing all this exercise my glutes want fire properly , hamstrings and back muscles but never glutes , I realize there are inhibited by something! Also is for Glute medius! Any sugestion or advice please , thx in advance!

[@GotROM]

Stretch the quads/psoas and maybe try ankle weights on your glute exercises (or a barbell or dumbell) to make it harder.

[@shanindtheeed]

uhhhhhh.... Thank you!

[@GotROM]

Uhh...your welcome! What are you working on?

[@Knud451]

Good info! My right hip flexor is quite tight. I've noticed that when standing, my left leg is further forward than my right. Could my tight right hip flexor be the reason?

[@GotROM]

Hard to say without assessing you in person. Experiment and find out for yourself! :-)

[@giresunkalesi]

Mine is tight. Does this mean I do the stretch in this video or do I do other hip flexor exercises? Is the stretch in this video a hip flexor exercise?

[@GotROM]

You will stretch your hip flexor yes. You can check some free videos on my Channel, just type: "Hip flexor". Yes, it's called hip flexor stretch. Let me know if this helps!

[@jazminramirez1579]

so glad I found you! (:

[@GotROM]

Me too!

[@ramizkaraeski299]

So glad I found u

[@vira7925]

any advice on running duck footed? where your feet point out when running

[@GotROM]

It depends on if it's an ankle issue, tibial issue or hip issue (or all the above). Easiest place to start is work on dorsiflexion at the ankle and hip mobility and see if it starts to slowly change over long time.

[@fady904]

So what should I do if hip flexor is very tight at 2:24?

[@GotROM]

Some tissue work will be helpful. Let me know if this helps!

[@johncabbot2478]

are we suppose to do glute activation exercises everyday?

[@GotROM]

Good question. Are you going to incorporate this as therapy or before your workout routine?

[@johncabbot2478]

@@GotROM sort of like therapy. I injured my achilles and the doctor said it was because I have very weak glutes. I'm currently doing 300 reps of donkey kicks a day. What do you think?

[@millieyorke3249]

So what can I do to help my glutes fire and not my hamstrings? I’ve been working out for a few months now And have tried all sorts of booty activation workouts including one with a resistance band and it still has not worked, whenever I do squats my legs always end up cramping, my left side is also extremely much weaker always gives in quicker when doing doing one leg bridges ect. Feeling a bit frustrated 😣

[@GotROM]

If you are doing "hip extension" glute exercises, do them with a BENT leg (limits hamstring activity.) AND/OR do lateral leg lift variations (with ankle weights, resistance, different angles,etc.) We have LOTS of options in TheFAIFix.com program. Cheers!

[@Shotmakeracademy1]

Is it is possible that your anterior chain/hip flexor is only tight on one side? I feel that what you explain is particularly happening on my left side. And how would you address those issues? Great video.

[@djordjevulin6797]

It is. Foam roll / stretch the affected side. :)

[@GotROM]

Yes, side to side asymmetries are very common. Just spend more time on the tight side :-)

[@mariafemontenegro1647]

I have extremely tight hip flexors on my right leg, I can’t activate my glute muscles at all. I’ve been told I have anterior pelvic tilt on this right side. The left activates normally… Would stretching the hip flexors work? What other things I can do to improve activation and range of motion?

[@finsennn]

im having the same problem as you, did you find a way to fix it?

[@GotROM]

Hey Maria! Stretching does help and so does tissue work. Generally, here are some ways to soften your hip flexors: (warming up and stretching your muscles before and after a workout; taking breaks during the work day to stand up and walk around; stretching and massaging your muscles with a foam roller to improve blood flow; sometimes, most people with intense pain or tightness on their hips would apply heat to the muscles to warm up the area and increase blood circulation). Hope that helps! Let me know if you need anything else!

[@musicophile2492]

Hai got ROM. Does butt exercises works on a body which undergone a scoliosis surgery? Means I have a spine fixed with a metal

[@GotROM]

Working on symmetrical strength is always a good idea 💡

[@brydobhoy123]

Thanks for the video, should I be able to squeeze my glute when leaned over like you are or when upright, so im in the position , lean forward and I can just about do it, try straighten my upper body to a good posture and my quad feels like someone is stabbing it. Any suggestions ?

[@GotROM]

Hey, the best way to soften the quads is to do tissue work and stretching.

[@gilluminati-2042]

Thanks brotha

[@GotROM]

Yup!

[@englishexperts1974]

What if it's already soar and groing pain.. would this still work?

[@GotROM]

If your glutes are sore? If you have "groin" pain? Hard to say without personally evaluating you...but it's worth experimenting with.

[@gymguy25]

I had SI joint dysfunction on my right side for 2-3 years which I now have fixed, but since then, my right glute is significantly smaller than my left, I've managed to somewhat rebuild it but it's still visibly smaller. I've been doing the typical gluteal activation that you mentioned, you saying I should just throw in that stretch for the anterior thigh at 1:53?

[@GotROM]

If your anterior muscles are inhibiting your posterior muscles, it may help!

[@MRENNWHYWHY]

can someone help. I have been having major issues with my left QL muscle and glutes. I've been doing alot of glute and ql exercises and stretches but nothing seems to work. I did the stretch he did in the video and as he said I have a lot of tightness in the groin and quads area.. what does this mean and what exercises do I need to do to help me...

[@Mereship]

MRENNWHYWHY What did you end up doing for this?

[@deadlift0425]

Shane, how long does it generally take to unglued the quadriceps?

[@GotROM]

Depends on what you do with them? Sit all day and squat, run, jump a ton? It'll take a while. Sit less and don't push it as hard? Less time. The body is constantly re-generating itself, so you never "arrive" at completely unglued quads. But you can get to a nice maintenance level. It probably took me 1-2 years of deep, consistent work, and then just basic maintenance after that.

[@MzLin85]

So what do I do to fix the problem ?

[@GotROM]

Work on that anterior chain (quad, iliacus, psoas) flexibility with tissue work and stretching and THEN activate your glutes. :-)

[@jnamri7545]

My left glute has been sleeping the past 2 days 😭

[@GotROM]

Give it some coffee.

[@aparks8865]

My #1 problem is that I can't get them to activate. I have Ehlers-Danlos hypermobility type and struggle with overcompensation (by muscles, tendons, and ligaments). It has taken me 10 years to get my glutes to fire just when doing a bridge. My hip flexors are both flexible AND tight. I've done the PT exercises that you mentioned and have worked on my hip flexors but still can't get my glutes to fire when I need them to. Is there anything that can help (in addition to mindful practice - which hasn't worked too well for me)?

[@GotROM]

How does your body respond to external load (intelligent weight training?) Sometimes adding weight (carefully with EDS) helps kick muscles on in the right way that bodyweight can't. Hiring a very qualified PT or trainer can help to avoid injury. Hope that helps!

[@Mereship]

aparks did you figure out a solution?

[@bleach2319]

I've had A.P.T since I was 13-14 due to sitting all day and now at 22 ive tried so much but nothing has helped me. My therapist has been a fail for me and I have done strengthening exercises for my abs and glutes and stretching for quads and hip-flexors everyday for almost 3 months now but those tight front parts of my upper legs wont give in. No matter how much i stretch them or strengthen the opposing muscles, the tightness in the front part of my hips wont reduce. I need help.

[@bleach2319]

***** im not even familiar with what that is. looking forward to it. Sick of this APT.

[@MikeLee-tv3pz]

27 now, been in similiar boat until I got into my fitness a couple fo years ago. The 2 things I'd suggest looking at are: 1. Stretching technique 2. Stretching elsewhere. I'll go with point 2 first as it's shorter. Basically if you have APT there's a very good chance you have kyphosis (rounded shoulders). I found that no matter how much I did the shoulder/chest/back stretches my kyphosis never really resolved. Even when I felt limber, I'd find myself actively going back into that situation for it. When I addressed my APT, my kyphosis made a huge step. They'r elinked. You round your shoudlers > body sticks butt out to counter balance and vice versa. Address your existing kyphosis as well > APt will resolve itself a little as well. With point 1 - consider myofascial release. Use a lacross ball on your hip flexors and foam roller on your quads. It's a really good way of release the main knots that stretching doesn't get to. There's LOADS of info on youtube about the principles of how to do it and get into the knots but you basically roll around on it, when you get to a knot breath into it and relax onto it. Fair warning - it hurts. A lot. But you will feel better afterwards. I also found hip flexor/quad stretches the MOST painful by far. Not sure if it was just tenser than elsewhere or if it's just that they're big muslces etc, but that was my experience. Make sure you breath into the stretches and just wiggle around and see what works for you :)

[@tris8015]

Did you fix it. I've gotten so much better by tilting my legs outwards and getting a full glute contraction

[@respeezy]

Question, when i try to stretch my tight hipflexors they get irritated i assume from being weak. Getting them stronger is turbine out to be very hard. What should i do, to be able to activate my glutes better, because years of working on them and still not fixed

[@GotROM]

Have you tried tissue work on them prior to stretching? Also, pay keen attention to pelvic positioning (no lumbar hyperextension) AND WHERE you feel the stretch. Try to get the stretch in the MIDDLE MUSCLE BELLY (mid thigh.) This should help not overstraining the attachments.

[@respeezy]

The pelvic positioning might be something, will focus on that more thanks.

[@jennaXhye818]

so what’s the solution 😭

[@GotROM]

Hey Jenii, what type of pain are you in?

[@phild8192]

Give WHAT a shot?

[@GotROM]

Give the demonstration a shot to see where you're at.

[@user-ys2jo9ci9b]

My right glute I can't feel t all

[@medieval_flail]

Ok, glute weakness is the reason my hips are tight. I need a way to get my glutes stronger to fix this, stretching hip flexor has almost zero effect.

[@GotROM]

Hey there! Well, this is the most ideal way of unlocking the glutes. Check the program I made specific to this issue. Let me know what you think. www.gotrom.com/hip-flexor-flexibility-bundle

[@lisahughes7053]

OK well how do we fix it

[@GotROM]

Release your psoas, iliacus, rectus femoris, etc with tissue work + stretching. :-)

[@Kittensforchrist]

Got ROM what type of tissue work?Could foam rollers work? If so, I’d love to see a video on that. Due to muscle atrophy (for me) from knee injuries, I will apply your brilliant intel and...in addition...can EMS, muscle Stim assist w atrophy/activation ? Any tips on cellulite which showed up after muscle power loss due to knee (s) injuries. Lots of questions, but I believe you’re my answered prayer..,bless you 🙏👍❤️😇⭐️