Strengthen your Glutes! Walking.

[@socksbysil]

I attribute most of my glute development to habitually sprinting up stairs, skipping every other step, and taking stairs over elevators/escalators whenever possible. This gets even more ROM than sprinting on flat ground, for both the stretched and shortened position.

[@kittyshell8506]

Lol, I scale up escalators the same way you go up regular flights when stairs aren't readily available... they're quite fun, as they're normally much higher up, and require quite a leap to skip a step at a time... and I've always had issues feeling couped up inside elevators, so... Running around the mall was always fun. 😅

[@NicoLedezmaAbundiz]

Ohhh!!! I m going to start doing this!

[@kparker905]

This is so interesting because I swear some people are built different. I couldn’t even do this in middle school, and I was a gymnast. Maybe oart of it has to do with fear (you have to be confident you’re not going to miss a step) and also the energy expenditure you’re willing to use going up stairs. I have NO desire to go up stairs more quickly than a walking pace I guess, and I NEVER have, lol. Idk But yeah, I’m now in college and I’ve still never done that b/c it seems like a hadsle but I have friends (girls and guys) who just LIKE to do that randomly all the time. Huh

[@unrimmed]

It feels weird not to skip every other step at this point

[@whatsboredom9133]

i love stairs. in culver city their are 280 stairs in a hike and when i was healthy, i would hike up like that two or three times. the steps are huge so it feels like taking two-at-a-time, as well. or is that, ass well. haha

[@robdixson196]

I can confirm this 100%. After developing knee problems i became aware of how i was doing things like walk or climb stairs and arrived at walking more more on the front foot as easier on my knees. My ass hurt BAD for the first couple weeks doing it.

[@100hundert]

Not only is your content very informative, but also weirdly calming 👌😁

[@GrownandHealthy]

Thank You!!

[@2pacgranddaddy441]

@@GrownandHealthy Can I still sqaut

[@meena777lux]

It IS very calming!!! Thank you for the info. ☺️

[@joanyoon4672]

This is liberating because I love sprinting instead of enslaving under the burden of working with boring glute routines !

[@redviolet521]

I was thinking the same thing!!

[@psterling4321]

This works folks. I’m 4+ years in. Life changing stuff. Listen to this guy!

[@solutions4tenants141]

You just won my subscription! I am a 62 year young woman and am a former sprinter before I had a family and too many careers to juggle. Am an empty nester now and have time to give / invest back to myself and my well-being. Getting back into sprinting 20 seconds at a time…When you break down the bio- mechanics of the action of sprinting it so fires me up!!!! Thank you for your calming voice that I can follow along and take notes. I appreciate you!!!!

[@taariqq]

Thanks for sharing. Wonderful to hear.

[@nb9797]

I love your delivery. It's a calming lesson without shouting

[@ummomar8432]

My father in law passed when he was 89 used to walk to his school 2 miles away with no shoes. That made us so grateful for having the best life now.

[@ga3385]

I cannot thank you enough for this easy technique to tone glutes! Practicing it has completely eliminated hip pain that I have been experiencing for over 5 years. What a great voice and delivery. I love the way you show the body parts and movements as you speak.

[@GrownandHealthy]

Great to hear!

[@MrVincentTremblay]

No joke, I just started walking for 20 minutes at the end of my workouts because when I was going hard on the strength side of training I did zero cardio, and a set of more than 6 would gas me. Anyway, when I walk I focus on keeping a good.posture and I totally feel it in my calves, hamstrings and glutes. It's basically a 20 minute set non stop lol Now that I think of it, I was reading a book by Charles Atlas and he was saying that the number one leg exercise before anything else was a to do an active walk. I thought he was nuts, but he might have been on to something after all

[@shayejay46]

Yess right, in 2 and half years off fitness I never felt my glutes as much as when I walk, also my pelvic Floor and hips feel so much better then ever before since I started walking, at least after pregnancy and that’s now 6 years ago this is so amazing and so simple, but I do walk outside, and most of the time in the woods, and I also use my bysicle every day instead of the car, maby that is also helpfull, but now I can’t go a day without walking for at least 30 minutes straight depending on the time I have and also reaching my calorie goals, so no more to say, walking is amazing!!!

[@markhalstead2386]

This explains why my glutes start feeling it when I walk quickly for a long distance. I do walk full footed, but just never thought about it until I saw your videos.

[@TheModernAlchemix]

I heard about this years ago and after using this method, no more sciatica no more hip pain ❤ plus my pancakes became a little fluffier 😊😂

[@GrownandHealthy]

Glad it helped!

[@schoolschool8352]

Can I have your pancakes for dinner?

[@dougnevitt2257]

I just found your channel, and this is the best, accurate biomechanics content on walking I have ever seen. I’m a cyclist and backpacker, having LB and hip pain, with hiking, and have had foot pain with hiking. I have only watched 3 of your videos, but you have nailed my biomechanical errors on the head. Now I can see why I’m struggling. Thank You 🙏🏻

[@johnatyoutube]

This is absolutely how our shoeless ancestors would have had to walk over the uneven surfaces in their world. It totally makes sense that we were designed to walk more evenly on the forefoot with lighter heel strikes. I find that I have greater strength and control when I walk this way. And the glute flexibility and strengthening exercises are helping. It's also literally impossible to do this in conventional shoes because they shift you too far forward when you're on your forefoot and disable toe splay. I walk barefoot or in minimalist shoes and I really feel it thoroughout my body.

[@Human-Mechanic]

It doesn't make sense that our ancestors would have walked on forefeet because it doesn't allow for efficient (caloric) gait. Using the heel as a rocker for momentum allows the body to use its elasticity to preserve calories (the only currency our ancestors cared about)

[@johnatyoutube]

@@Human-Mechanic I should have said more forward. Of course the heel is engaged. But heelstrike is much lower when barefoot or in barefoot shoes. Walking the way we do in conventional sneakers barefoot would have destroyed our feet and knee and hip joints.

[@caralho5237]

@@johnatyoutube Primitive people didn't live long enough to face those hip and joint problems though

[@sidha22]

You can find many people who have never worn shoes and traveled thousand of kilometers in thier lives, especially the sadhus yogi etc. They seldom face any knee problems.

[@alansloane9500]

Thank you so very much for your video! I have been suffering lower back and hip pain for 10 years and nothing has helped relieve the pain at the source like your exercises. I wish I had found your channel sooner!!!🙏

[@karenshoucairmcgray4902]

Fascinating! I just tried this and it feels less stressful on my joints. Definitely felt the glutes kick in. Thank you! 😊

[@GrownandHealthy]

Wonderful!

[@althingsrpossible]

AMSR Voice! great tips and tricks to consciously be aware of how we move. thanks

[@GrownandHealthy]

Glad you enjoyed it!

[@mariomolinaorbea2180]

Really cool content! I used to walk naturally like that when I was a little kid and people made fun of me all the time, telling I didn't know how to walk properly. I "corrected" the way I walked and have been suffering from knee and mild lower back pain for years now. Guess I'll revert back to this 😁 Thank you very much!

[@kookoo4mike]

This is true. Both my parents hv flat butts but I don’t. In my college and post college days in NYC, I’d never take the bus or subway but loved walking everywhere.

[@GrownandHealthy]

City walking is great cardio.

[@opal-r2h]

Thank you so much, really feel tight around my hips and this is a life saver. Because of you I take walking more seriously and deliberate, no more shortcuts with the bus 😂

[@mizbossladiexx]

I am glad I crossed your video because I am part of a step challenge and I have been walking daily now for 13 days and I naturely walk on my toes and fore foot so I was finding myself doing exactly what your video taught when I do my steps and yes I am starting to see a difference in my glutes. I also tend to spread my toes while walking as well don't know why I started doing it but it's becoming part of my routine when I walk it feels good when I do that. But I am rambling, thank yo for your upload you have gained a follower and student.

[@generalb4005]

Without realizing I’ve been walking more and ironically walking exactly the way you describe. I thought it was just in my mind but i definitely noticed an improvement in my glutes and lower body core. Walking with a forefoot strike is definitely a game changer.

[@matthewlagerlow7130]

Mark you got me my life back after 3 years of struggle with injuries my broken femur 🦴 turning into spine damage walking on my heels with no glutes like I was told by professionals.. I can’t thank you enough my friend, this has developed into me starting a brand in Australia called barefooters

[@N20Joe]

I used to walk like this as a kid because I was always barefoot. Eventually society convinced me that heel walking was "correct" and now I'm working on unlearning this bad habit. Great vid!

[@Cm56321]

Thank you for the information and calm, non-shouting delivery.

[@MiloCarrete]

My cat and I have spent time doing the exercises in your video and we are already noticing results, thank you.

[@unknown-ot7xy]

Bruh 🤣🤣🤣your cat ?

[@livingthelava]

As a previous hockey player, this is why all hockey players have amazing butts, the constant pull back trains required by using skates.

[@watchmen6504]

This is great. This guy is intelligent and knows what he's talking about

[@Jgjules]

You have the same calming effect and delivery as the guy from reading rainbow!!!!!

[@seektruth707]

I've actually been doing this by wearing minimalist shoes and landing on my forefoot and midfoot when walking and hiking. Makes me feel good that I seem to be doing something right. Great video and info!

[@GrownandHealthy]

Thanks!

[@jegdcervantes]

Thank you for such a comprehensive insight into developing and maintaining healthy glutes. And foremost, for such an easy and practical way to exercise the glutes. I am so busy that I rarely have time for the gym or to do exercises. But I walk and I can incorporate your insightful technique, which is really a Godsend for me. After two days I already feel my glutes stronger and my knee pain going away. In fact now I can almost bend my knee fully. This is a miracle for me after 3 years of pain and thinking I would not be able to play with my son. Thank you so much. God Bless.

[@GrownandHealthy]

Thank you! I'm glad you found it helpful.

[@annemc8930]

I’m trying to make the connection with the posterior chain and glutes while walking. I am going to give this a try! I realized I’m not connected because my gait is very hip flexor dominant and I have hip impingement and some weakness due to labral deterioration, so I am on a mission to improve glute strength and function. Thanks.

[@jegdcervantes]

@@annemc8930 Every little bit you do throughout each day goes a long way. See it as a fun challenge, a game, and you will notice gradual improvement. What helps me the most is using barefoot shoes because it activates my whole body from toes to head. I feel alive with every step.

[@annemc8930]

@@jegdcervantes I love barefoot shoes and just barefoot too when the weather is warm. Definitely does make it easier to feel the ground and the glute connection. Working on this! Thanks

[@kaizze8777]

I accidentally started running faster by squeezing my butt each step and increased my pace by 5 mins per mile lol. My pelvis opened up, and my stride increased to that famous heel kickback. In summary. I fixed my running form by squeezing my butt muscle while running.

[@GrownandHealthy]

Yes! That is excellent.

[@s.tenisereynolds9004]

Between you and yoga I got it🤞🏾 its .ore of being 40 and capable like it should be...that my body moves and feels better than when I played sports and was active in my youth and young adult life 😂 thank you for your vids/training because it's a grown and healthy lifestyle for sure💪🏾✊🏾🙌🏾

[@laurenkuta4998]

I have been walking long distances and I noticed this benefit

[@lucindasanschagrin7863]

Solid. Mind muscle comnnection can even be practiced just walking around the house. Flexibility of toes and forefoot was a gamechanger for me. See Kadour Ziani 's 7 postures assisting in strength and alignment.

[@void________]

Awesome! I would do anything to avoid doing a typical squat.

[@GeoFan.]

Good stuff! Well presented! This guy walks!

[@dspirit444]

Great info. It would be very helpful to watch you demonstrate the walk in an entire video. A visual summation to all your instructions.

[@anitanayak8042]

Thanku from India 🇮🇳 ..for ur informative posts ...they give positivity to deal with my flat foot problems

[@ItsNiiWilson]

just watching this has helped me tremendously. Thanks for posting this.

[@Shin-ct2em]

This was so well explained! Have watched multiple videos on activating the glutes while walking but could never understand how to do it till now, another new subscriber here!

[@rickcarrasco6716]

So the way you’re describing it and showing well that also help the need from not getting injured while running

[@amberleesunshine]

My chiro told me I need to work on abs and core to help my back. Thank you for this video!

[@cassiahector3191]

Great information for your colleagues speaking mechanical science and physiology. Your obviously very knowledgeable. I’m excited to learn more about what you know, keep the language simple and capture information and videos early

[@GrownandHealthy]

Thank you!

[@Toe-Knee--Mir-Toe]

Thissssss is going to change how I operate at my job having to walk 7-12 miles a day. Thank you so much

[@UnPeuDeTourisme]

Glad to see that I always do this things naturally and correctly. Love walking (and hiking)😊 However when I try to first time use a heel, it was very very complicate. I know it’s bad for my body I still feel it but I don’t think it’s wrong if I wear them time to time.

[@edatube7616]

Thank you for this. I like to pace when I listen to music and this has made my legs by far the strongest part of my body, and I've been wanting to catch the rest of my body up. Now I can do it with a very familiar exercise!

[@Qu4ntumDreamer]

This is so interesting and makes perfect sense! Thanks so much for this amazing little video. Now I can finally correct where I’ve always been going wrong!

[@tonyarios7734]

First. time to your channel as I am trying to grow and strengthen my legs period ! You are easy to look at and so very knowledgeable & intelligent 😍 You just got you a new subscriber 😏💐😁! Hope you have a very Blessed Day in JESUS NAME Amen🌹😇

[@true4585]

Thank you! This videos was a blessing. You’re the best. ❤❤❤❤

[@jpick8245]

New subsc here! Come from the content stayed for the calmly exposition and well explained concepts

[@sandybrockman]

You are soooo amazing at explaining glute movement! 🎉🎉🎉🎉

[@youaskedtarot]

Wow, this is the best explanation of the correct way to walk I've seen. Going to go try it right now!

[@GrownandHealthy]

Thanks, Let me know how it goes.

[@youaskedtarot]

@@GrownandHealthy So after about a mile I started to figure it out. Concentrating on squeezing the glute that your pushing away with helps. I could feel that difference you talked about in my pelvis (lower abs). Also it helped me to think of pushing the ground away and behind me. Lastly, I am a woman but this definitely felt more of a "masculine" walk to me if that makes sense. Felt like I could take off into a sprint at any second.

[@GrownandHealthy]

@@youaskedtarot To keep away from that "masculine" practice elevating(extension) the rear (foot) toes, as you step forward. When the timing of the elevation is correct, it will smooth out.

[@youaskedtarot]

@@GrownandHealthy thx!

[@gcode3653]

Im still working on the walking its actually difficult when your're 45 yrs-in walking incorrectly. Thank you bruh

[@elizabethmccomie-paul1984]

I just saw your video for the first time, and I'm in awe, the comments are so inspiring. Keep sharing your knowledge. I'm certainly going to try this.🙏🏾

[@ES-bv3vn]

❤ this was a really nice guide to glute development.

[@GrownandHealthy]

Thank you.

[@jamesk8s1]

Got it! Luv'd it! Subscribed today. Thank u!! 🌟

[@GrownandHealthy]

Thanks for watching and subscribing!

[@zionbayewu7069]

In regards to this video, and in accordance with back squats. Do “low bar back squats”, not “high bar back squats”. Better for you posterior musculature (and glutes). P.S . high bar back squats = barbell is seated on your upper-trapezius Low bar back squats = barbell seated on med-trapezius

[@27kjh]

This is excellent information…it’s just what I’ve been looking for. Thanks.

[@WolfWreader]

this is amazing, thank you! trying to work out a biomechanical problem causing pain, and this was super helpful for trying to understand what is going on

[@Moccsnosocks]

Love these exercises! I would just caution women to be careful with the belly down exercise on a block - can cause damage to ovaries (yoga tip here). But you can pretty much do this exercise flat on the ground with the same movements. Subscribed, thanks bro!

[@FableyCooper]

Thank you for sharing your knowledge with the world.

[@michelekurlan2580]

First view on your channel and this is quite 👍

[@ArthursAtman]

Great video, thx man. After some foot surgeries I'm walking a couple miles a day and have to completely retrain my gate. This helps brother :)

[@captlapaz]

Hello sir. I’m recovering from bulging disc in low back. I’m doing McKenzie exercise now. In a month I’ll start strengthening my glutes with your exercises. Thank you 🙏

[@righthand7965]

Me too, 8 weeks bulge, aggravated sciatica, left foot drop 7 😭😭😭😭🙏❤️

[@alpacino6902]

Thanks for exercises and explanations.Have a good day!

[@trevormcmanis]

New subscriber. Thank you for sharing this information 🙏

[@levibroghain6738]

I really wish physical education in the US had all this sort of information when I was growing up! Teachers didn't care if you were in pain, didn't teach good form, didn't know about anatomy. It's just do it and shut up.

[@filipazor606]

Great insight. I really appreciate your every video. You motivated me to start working on my flat feet. Now a few months later I am starting to see and feel the results. thank you :)

[@spelgubbe]

I'm never disappointed when I watch your videos, insightful and different. Thank you!

[@zephyronfire3821]

You are amazing....love your videos, your explanations and continue to learn. -This may sound funny, but without knowing about the aspects of the glutei and how forefoot walking can help activate & build them, I had been practicing (when it was warm enough to walk outside), the forefront strike in a causal way. As I was doing this, I could finally “feel” my glutes fire, (one more than the other but still, my left glutei is a work in programs in this way). Anyway, I DID notice that when we have the correct form for walking, the glutes will follow. I hope this makes sense! Ps I was the one who wrote in about the broken toe. I’m doing well that way, but can’t wait until spring (-32 here on many days in Alberta). :)

[@abbimikell7099]

So, to clarify, engage the glute above the leg that is pushing off, yes? Thank you so much for all your content, you go with me so often when I'm walking😄.

[@GrownandHealthy]

Yes, you can try exaggerating it (briefly) to feel how the contraction of the glute, "finishes" the stride. Just keep the overall leg in a stiff, slightly bent position (like pushing of from a skateboard) and contract the glutes

[@abbimikell7099]

@@GrownandHealthy I've been utilizing the techniques(no heel to toe any more), including backwards walking and can feel a positive difference from waist to ankles. Thank you so much for your videos.

[@Jgjules]

Where’s your tip jar? You’re very good at what you do! Thank you so much. Super valuable information and delivered with great execution!

[@kimberlyrogers9953]

Geez I’m excited to watch, but I have to go to work. I downloaded it ! Thanks darlin 💃🏼💃🏼

[@MB-hz7wm]

What a well constructed lesson ~ outside traditional suggestions for athletes. Thank you!

[@Jgjules]

⭐️⭐️⭐️⭐️⭐️ 5 star video! Subscribed!

[@michellembarre5032]

I’ve been looking into this! Surprise! I found your channel! Yes using uphill and front pads/toes first

[@elizabethmccomie-paul1984]

Thank you sharing. This is the best knowledge I've ever gained since my attempt to develop my glute muscles. Also, can you share any exercise tips on how to tones legs with an arthritic knee discomfort without weights.

[@eddyjejm]

Very good and informative video! And nice physique 👍🏽

[@GrownandHealthy]

Thanks.

[@katlinharaldson9209]

Wow thankyou! I appreciate your thorough explanation and visual demonstrations

[@anongaba026]

I’m a dancer (Very flexible and fit). Been injured for a while now and all I can do is walk and legit my legs and glutes have never been bigger and stronger!

[@susanmodeste9069]

Could you please do a video on how to go from sedentary to sprinting over 40? I'm not exactly sedentary, I was an avid lifter until about 6 months ago but after a few medical things sidelined me, I feel like I'm starting over. Sprinting has always just been a goal of mine.

[@COWScankill2]

Check out couch to 5k. Helps a lot with sedentary people starting to run for the first time. Its more endurance focused but that would help with sprinting still

[@susanmodeste9069]

@@COWScankill2 thank you

[@shavondaking4567]

I’m going to incorporate this today!! Especially if it helps with hip pain 😢

[@dhavidamadeus8072]

Dude, your knowledge is a treasure! I'm training myself in this pattern of forefoot walking. What reeally helped me figure it out was the rolling rope exercises developed by David Weck. Have you heard of this fellow? He is on the same page as you in the head over foot and rythmic mechanics, etc. Maybe you both could exchange some info.

[@edwardlarkin4279]

Very interesting and helpful. I walk a few miles a day, but I'll pay more attention to how

[@KatJaguar1122]

I just found your channel and I excited to see more. I see a lot of interesting titles.

[@Lou-lu3tw]

Great video! Got a new sub!

[@roy6419]

You can tell he trains that uppercut!

[@AliciaReed-gg9bg]

Thank you for this teaching!

[@sva6774]

Im atleth and you help me big time. I always believe in walking(atleast 3 Miles day)help Prevent injure,strenght Full body and give amazing conditioning.Im MMA fighter.

[@ozzi5283]

Don’t be afraid to use booty bands too! They’re great, I do a quick 10 min work out with them then go on a walk with my dog (usually in a fasted state, morning). I’ve minimized a lot of pain in my knees and hips

[@pendafen7405]

3:10 that movement makes me think that skating (either quad, inline or ice) would be an ideal sport for glute activation and building? Thoughts?

[@triciaroberts1504]

Two months with my left leg elevated above my heart after an unstable fracture to my fibula and then an operation to fixate the ankle- I noticed that my left glutes were not engaging like my right glutes when walking. After 3 weeks of glute bridge everyday my left glute has finally started to engage. Alas my physio advised for me to ease off on walking as my ankle still needs work!

[@MariaMartinez-nk5je]

My bottom body was so beautiful!! I hate it!! Because I got a lot of attention!! Now I wish I had it !! Thank you for your classes !! It’s all gone ! Unfortunately!! I’m ready for the challenge

[@brendaking8532]

How did you loose it ?

[@TyroKith]

I like you, man. You seem down to earth. Great video.

[@crisstone2000]

Whoa, I didn't know there was so much to know about this. Very nice, thank you.

[@msinbalony]

I need that walkin in slowmo and up close. Also, what do we do with the knees?

[@jason7638]

I've been trying forefoot walking for the past few days. It feels funny. Don't know if I'm doing it 100% right. I also feel like I can't walk as fast as when the heel touches first. Not as smooth. Do I just keep with it and it'll smooth out? Also, for running and sprinting, is that the way to go about it? As far as this video is concerned, I found it quite challenging to understand. A friend of mine told me to do static holds and back bridges although not with the full push up. With my upper back remaining on the ground while I press up with my legs until I get the full stretch and flexion of the hamstrings and glutes and hold that position and i really feel that. The static holds, I hold myself by grabbing onto some surface like in the kitchen off of the counter and I just squat down and hold the position. Now this is interesting it's just a bit challenging to understand.

[@fitmom09]

Very informative!

[@GrownandHealthy]

Glad it was helpful!

[@cinnamonpie8077]

I like how you did the squats,looks like less pressure on the back.The way the man was doing the squats with heavy weights and going all the way down,hurt my lower back just watching it.

[@Aaarandom]

Very interesting. Will def try and see what I think. Thank you for the thorough explanation 😊