QUESTION: What is your #1 problem / challenge with glute activation?
@petern5016 жыл бұрын
Crazy overactive hip flexors!
@MrLiohman5 жыл бұрын
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!
@davidlonkevich27085 жыл бұрын
Awareness. I can’t tell what is activating or not. My abs and glutes seem to be flying below anyone’s(especially mine) radar.
@dogmom77474 жыл бұрын
My hamstrings take over so bad they cramp when I do bridges. Even with the band..any thoughts?
@turboleggy4 жыл бұрын
glute med seems to do all the work not lower glute.
@EvilSamiad7 жыл бұрын
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.
@GotROM6 жыл бұрын
Thanks!
@vegeta81695 жыл бұрын
@@GotROM how do we fix this?
@zeimeris5 жыл бұрын
No solution though
@VeritasEtAequitas4 жыл бұрын
Yes, it's always a combination of factors. Everything is connected, but it's easy to miss something like this.
@chaikianyew46773 жыл бұрын
Thank you. This is indeed the ultimate missing puzzle. It works almost immediately.
@GotROM3 жыл бұрын
You're welcome! Is there anything else you're working on?
@tipupa7 жыл бұрын
Excellent bio-mechanical analysis. This makes perfect sense. Thank you
@GotROM7 жыл бұрын
Thanks! You are welcome!
@ArM4ND015 жыл бұрын
I literally could almost see the light bulb go off over my head. Thank you!
@GotROM5 жыл бұрын
Of course! What are you focused on? Mobility, weightlifting, yoga or something else?
@epicsoundzz6 жыл бұрын
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?
@GotROM5 жыл бұрын
I'd check out my 30-day "Hip Flexor Flexibility" program. It's all about this very topic. :-)
@AM-dn1iq4 жыл бұрын
@@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
@ramizkaraeski2993 жыл бұрын
@@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-dn1iq3 жыл бұрын
@@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
@ramizkaraeski2993 жыл бұрын
@@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
@cboozb6 жыл бұрын
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.
@GotROM5 жыл бұрын
Preach! Alignment is the assignment! :-P
@TheGoodfella20126 жыл бұрын
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!
@GotROM6 жыл бұрын
Welcome!
@davidbresson8670 Жыл бұрын
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 Жыл бұрын
You're welcome, David! Glad to know it helped you. Let me know if there's anything else!
@nwsupernova7 жыл бұрын
Just came across this vid & you solved so many issues so quickly! Awesome!
@GotROM7 жыл бұрын
Woohoo!
@1995lukewilliams8 жыл бұрын
Great advice, been struggling with this but could never work out what was wrong
@Vivungisport5 жыл бұрын
Same! Take a pro to get one on track.
@Fetherko4 жыл бұрын
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.
@GotROM4 жыл бұрын
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. :-)
@Fetherko4 жыл бұрын
@@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!
@GotROM4 жыл бұрын
@@Fetherko for sure!
@nn34447 жыл бұрын
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...
@Mereship4 жыл бұрын
nn3444 what is your pvt
@veganprincess73323 жыл бұрын
Thank you so much for this. Watched so many videos on this topic, and none actually helped me until now!
@GotROM3 жыл бұрын
You're welcome! It's awesome to know that my video helped you.
@SethIverson5 жыл бұрын
I’m glad you used the functional patterns letters hehe thanks for the tips!
@GotROM5 жыл бұрын
Anytime man!
@Aubooke7 жыл бұрын
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?
@floatingchimney7 жыл бұрын
+Rubin Gibson You have BOTH your anterior and posterior chain extremely tight???
@blackhammer74156 жыл бұрын
Jose Carreras 😂
@ChrisLutz37 жыл бұрын
awesome stuff man! have you ever came across someone that had trouble firing their deep abdominals or pelvic floor muscles???
@lidijapetrovic19283 жыл бұрын
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!
@GotROM3 жыл бұрын
Great to know this helped you! What else are you working on?
@lidijapetrovic19283 жыл бұрын
@@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
@GotROM3 жыл бұрын
@@lidijapetrovic1928 Sounds pretty good! Keep it up and let me know if I can help in any way! :-)
@regal76775 жыл бұрын
Thank you sir. This has cleared up everything for me.
@GotROM5 жыл бұрын
Good to know! What other topics might be helpful for you?
@PeachyCat-39903 жыл бұрын
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.
@GotROM3 жыл бұрын
Great! You got it. What are you working on Heather?
@PeachyCat-39903 жыл бұрын
@@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.
@styleyK3 жыл бұрын
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 👍🏿
@GotROM3 жыл бұрын
Thank you! We have some free resources for hip impingement, you can check them on gotrom.com.
@davidlonkevich27085 жыл бұрын
You’re a hunk. This will be a fun channel to follow.
@kakasvk7 жыл бұрын
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.
@X11CHASE7 жыл бұрын
kakasvk how would one resolve that? By strengthening the glutes?
@brianfoster96996 жыл бұрын
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...
@lasphynge80015 жыл бұрын
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!
@GotROM5 жыл бұрын
Great! Are you working on general fitness/ bodybuilding?
@lasphynge80015 жыл бұрын
@@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 Жыл бұрын
at last something that actually is helping me.....thank you
@GotROM Жыл бұрын
Great to know it helped you! Let me know if there's anything else.
@valo9678 Жыл бұрын
Good video I’ve been struggling to get my glutes firing this reminded me how tight my hip flexors are.
@GotROM Жыл бұрын
Hey, great to hear that! Is there anything else you want to see from my Channel? Let me know!
@karolnathaly97637 жыл бұрын
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
@GotROM7 жыл бұрын
Yup! Lots of videos here on KZbin or check out my "Hip Flexor Flexibility" program on GotROM.com
@pauladawson74444 жыл бұрын
@@GotROM hip flexor
@GotROM4 жыл бұрын
@@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
@LeahHa84 жыл бұрын
Thank you! I had no idea this was an issue.
@GotROM4 жыл бұрын
Hey, no problem! What are you working on?
@LeahHa84 жыл бұрын
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!
@randcome4 жыл бұрын
one of the first coherent talk covering both sides of the issue. everybody talks about one OR the other.
@GotROM4 жыл бұрын
Cool! Glad to know it helped. What other videos or topics do you want to see?
@LizaLavolta3 жыл бұрын
And this is why I stopped seeing my previous PT/why the glute exercises were making everything worse.
@GotROM3 жыл бұрын
Oh yeah? Is everything better now?
@LizaLavolta3 жыл бұрын
@@GotROM No- unfortunately. Trying to figure it out myself at this point.
@h.b20293 жыл бұрын
Excellent. Very helpful. Thanks.
@GotROM3 жыл бұрын
Yo' welcome! Anything else you're working on?
@hanselkuntadi005 Жыл бұрын
this 1 stretch alone has an immediate effect on my glutes. i can fire my glutes now
@GotROM Жыл бұрын
Thanks, Hansel for your feedback! Let me know if there's anything else I can hep you with.
@j7.0_02 жыл бұрын
thumbs up bro really helpful and informative.
@GotROM2 жыл бұрын
Thank you! Anything else I can help you with?
@lydiagould30904 жыл бұрын
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
@GotROM4 жыл бұрын
Hey Lydia, good question! It's best to do both, glute and hip flexor. Let me know how that goes!
@GRBandog7 жыл бұрын
very correct info, well done
@GotROM7 жыл бұрын
Thanks!
@tysonreesmusic Жыл бұрын
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!
@koksallce67504 жыл бұрын
Great video but what do we do next?
@GotROM4 жыл бұрын
Thanks! Work on your quads, posture and hip flexors.
@thebrowns5337 Жыл бұрын
Mine just needed new batteries
@GotROM Жыл бұрын
Lol...
@councilmandoug3056 жыл бұрын
Thanks for the help..love the channel..alan thrall brought me here
@GotROM6 жыл бұрын
Thanks! Alan is the man!
@hamiltondplayer7 жыл бұрын
I love your channel!
@GotROM7 жыл бұрын
Aw shucks! Thanks!
@ramizkaraeski2993 жыл бұрын
Great advise..
@GotROM3 жыл бұрын
Thanks!
@soccerlove_dad5 жыл бұрын
Thanks for this. I needed this
@GotROM5 жыл бұрын
Anytime! What other videos might help?
@GeraltJones5 жыл бұрын
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?
@b3strengthperformance5623 жыл бұрын
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.
@dylanolic7134 жыл бұрын
Just found this video thank you for the content!
@GotROM4 жыл бұрын
Glad to know that you like it. What else are you working on?
@rhoydotp7 жыл бұрын
Great information. Do you have a video on hip flexor stability? Thanks!
@GotROM7 жыл бұрын
Not at the moment. What do you mean by "hip flexor stability"?
@levgorecki66914 жыл бұрын
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
@GotROM4 жыл бұрын
I feel ya'! (soccer player myself!) Keep exploring and experimenting!
@User_ML9072 жыл бұрын
It makes sense.
@danieldevlin89798 жыл бұрын
great stuff !
@pwetty4r45 жыл бұрын
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.
@pwetty4r45 жыл бұрын
@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
@ibidesign5 жыл бұрын
@@pwetty4r4 Makes sense and sounds very similar to the advice provided by PT Jeff Cavaliere over at Athlean-X.
@incorectulpolitic5 жыл бұрын
@@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?
@Kittensforchrist5 жыл бұрын
incorectulpolitic great question-answers?
@Mereship4 жыл бұрын
pwetty4r4 do you have any tips on training your glutes more efficiently while your hip flexors are tight/weak?
@ketteringflash6 жыл бұрын
Anterior chain/hip flexor flexibility: thanks.
@MrJabbothehut4 жыл бұрын
Wow turns out my rectus femoris was holding my entire existence together. Cheers pal great video!
@GotROM4 жыл бұрын
Oops! You're welcome! Whatcha' working on?
@MrJabbothehut4 жыл бұрын
@@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!
@GotROM4 жыл бұрын
@@MrJabbothehut great work.
@Knud4514 жыл бұрын
Aren't the glutes also inhibited if you're stuck in posterior pelvic tilt?
@jolann9725 жыл бұрын
Very interesting and helpful.
@GotROM5 жыл бұрын
Thanks! You working on activating your glutes?
@jolann9725 жыл бұрын
@@GotROM actually I am
@MegaMusical105 жыл бұрын
Fantastic video, thanks!
@GotROM5 жыл бұрын
You are welcome! Is this something you're working on?
@Mar-cw5zy2 жыл бұрын
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 :(
@GotROM2 жыл бұрын
Yes, absolutely. Glutes and hamstrings are synergists so if one is not working well, the other does more work.
@Mar-cw5zy2 жыл бұрын
@@GotROM thank you! 🙏
@TheTrainerjenn7 жыл бұрын
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]
@GotROM7 жыл бұрын
Mindful practice over time + restoring normal length-tension relationships in all the muscles involved!
@brandengoncalves73344 жыл бұрын
I’ve stretched my hip flexors a million times same problem.
@GotROM4 жыл бұрын
How's your adductor attachment point tissue quality? This could reciprocally inhibit the glutes a bit as well.
@amyp90104 ай бұрын
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
@GotROM4 ай бұрын
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!
@soaper1257 жыл бұрын
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 👍🏻
@GotROM7 жыл бұрын
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
@la33x3 жыл бұрын
@@GotROM do you still have this available?
@GotROM3 жыл бұрын
@@la33x yes. This is the new link: www.gotrom.com/hip-flexor-flexibility-bundle?
@Xtinkxiion7 жыл бұрын
This video helped me finally squat 405. I love KZbin
@GotROM7 жыл бұрын
Legit!
@trulifelight36172 ай бұрын
Do you have a video on hip flexor posture correction?
@GotROM2 ай бұрын
Hi there! This might be a good video for you to watch: kzbin.info/www/bejne/qKObeX1ubqqlaNk. Let me know if this helps!
@Creative.Pursuit4 жыл бұрын
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!
@GotROM4 жыл бұрын
Could be. Hard to say without evaluating you. Keep it up!
@daniellekleinhoffify5 жыл бұрын
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?
@GotROM5 жыл бұрын
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.
@daniellekleinhoffify5 жыл бұрын
@@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
@Mereship4 жыл бұрын
Got ROM what do you mean by freeing up your QL?
@tylerhoneycutt48627 жыл бұрын
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...
@clairemullin96794 жыл бұрын
Is this the only hip flexor stretch you recommend or are there others you can demonstrate for us.? I have very tight hip flexors.
@GotROM4 жыл бұрын
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
@styleyK7 жыл бұрын
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?
@GotROM7 жыл бұрын
ASICS I think. They are actually a little narrow, but yes, thin sole.
@HerrBali7 жыл бұрын
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 ???
@juliekane72107 жыл бұрын
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
@GotROM7 жыл бұрын
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!
@stluciestrength6 жыл бұрын
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.
@GotROM6 жыл бұрын
That's definitely a good starting point if the quads / hip flexors are the main "hand brake" on the system!
@alissonreusse86424 жыл бұрын
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
@GotROM4 жыл бұрын
Hey Alison, yes you got that right. How long has this been going on? Tight quads I mean.
@alissonreusse86424 жыл бұрын
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 :)
@GotROM4 жыл бұрын
@@alissonreusse8642 I see. Keep that up and I hope to hear improvements from you. Let me know by then.
@beta_cygni19503 жыл бұрын
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.
@johnhagebeuk84 жыл бұрын
Thanks
@GotROM4 жыл бұрын
Absolutely! What topics do you want to see more of?
@johnhagebeuk84 жыл бұрын
Got ROM It would be helpful if you made a step by step video for any imbalance issues im the hips.
@stedmansmith54317 жыл бұрын
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.
@Mereship4 жыл бұрын
Stedman Smith did you ever find the answer for your problem? I have the same problem.
@yappetusples40325 жыл бұрын
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!
@GotROM4 жыл бұрын
Stretch the quads/psoas and maybe try ankle weights on your glute exercises (or a barbell or dumbell) to make it harder.
@shanindtheeed5 жыл бұрын
uhhhhhh.... Thank you!
@GotROM4 жыл бұрын
Uhh...your welcome! What are you working on?
@Knud4514 жыл бұрын
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?
@GotROM4 жыл бұрын
Hard to say without assessing you in person. Experiment and find out for yourself! :-)
@giresunkalesi6 ай бұрын
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?
@GotROM6 ай бұрын
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!
@jazminramirez15797 жыл бұрын
so glad I found you! (:
@GotROM7 жыл бұрын
Me too!
@ramizkaraeski2993 жыл бұрын
So glad I found u
@vira79255 жыл бұрын
any advice on running duck footed? where your feet point out when running
@GotROM5 жыл бұрын
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.
@fady9043 жыл бұрын
So what should I do if hip flexor is very tight at 2:24?
@GotROM2 жыл бұрын
Some tissue work will be helpful. Let me know if this helps!
@johncabbot24784 жыл бұрын
are we suppose to do glute activation exercises everyday?
@GotROM4 жыл бұрын
Good question. Are you going to incorporate this as therapy or before your workout routine?
@johncabbot24784 жыл бұрын
@@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?
@millieyorke32494 жыл бұрын
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 😣
@GotROM4 жыл бұрын
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!
@Shotmakeracademy15 жыл бұрын
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.
@djordjevulin67975 жыл бұрын
It is. Foam roll / stretch the affected side. :)
@GotROM4 жыл бұрын
Yes, side to side asymmetries are very common. Just spend more time on the tight side :-)
@mariafemontenegro16473 жыл бұрын
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?
@finsennn2 жыл бұрын
im having the same problem as you, did you find a way to fix it?
@GotROM2 жыл бұрын
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!
@musicophile24924 жыл бұрын
Hai got ROM. Does butt exercises works on a body which undergone a scoliosis surgery? Means I have a spine fixed with a metal
@GotROM4 жыл бұрын
Working on symmetrical strength is always a good idea 💡
@brydobhoy1234 жыл бұрын
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 ?
@GotROM4 жыл бұрын
Hey, the best way to soften the quads is to do tissue work and stretching.
@gilluminati-20427 жыл бұрын
Thanks brotha
@GotROM7 жыл бұрын
Yup!
@englishexperts19744 жыл бұрын
What if it's already soar and groing pain.. would this still work?
@GotROM4 жыл бұрын
If your glutes are sore? If you have "groin" pain? Hard to say without personally evaluating you...but it's worth experimenting with.
@gymguy254 жыл бұрын
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?
@GotROM4 жыл бұрын
If your anterior muscles are inhibiting your posterior muscles, it may help!
@MRENNWHYWHY6 жыл бұрын
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...
@Mereship4 жыл бұрын
MRENNWHYWHY What did you end up doing for this?
@deadlift04255 жыл бұрын
Shane, how long does it generally take to unglued the quadriceps?
@GotROM5 жыл бұрын
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.
@MzLin855 жыл бұрын
So what do I do to fix the problem ?
@GotROM5 жыл бұрын
Work on that anterior chain (quad, iliacus, psoas) flexibility with tissue work and stretching and THEN activate your glutes. :-)
@jnamri75454 жыл бұрын
My left glute has been sleeping the past 2 days 😭
@GotROM4 жыл бұрын
Give it some coffee.
@aparks88656 жыл бұрын
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)?
@GotROM6 жыл бұрын
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!
@Mereship4 жыл бұрын
aparks did you figure out a solution?
@bleach23197 жыл бұрын
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.
@bleach23197 жыл бұрын
***** im not even familiar with what that is. looking forward to it. Sick of this APT.
@MikeLee-tv3pz7 жыл бұрын
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 :)
@tris80157 жыл бұрын
Did you fix it. I've gotten so much better by tilting my legs outwards and getting a full glute contraction
@respeezy7 жыл бұрын
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
@GotROM7 жыл бұрын
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.
@respeezy7 жыл бұрын
The pelvic positioning might be something, will focus on that more thanks.
@jennaXhye8185 жыл бұрын
so what’s the solution 😭
@GotROM5 жыл бұрын
Hey Jenii, what type of pain are you in?
@phild8192 Жыл бұрын
Give WHAT a shot?
@GotROM Жыл бұрын
Give the demonstration a shot to see where you're at.
@user-ys2jo9ci9b3 жыл бұрын
My right glute I can't feel t all
@medieval_flail3 жыл бұрын
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.
@GotROM3 жыл бұрын
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
@lisahughes70537 жыл бұрын
OK well how do we fix it
@GotROM7 жыл бұрын
Release your psoas, iliacus, rectus femoris, etc with tissue work + stretching. :-)
@Kittensforchrist5 жыл бұрын
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 🙏👍❤️😇⭐️