Wake Up Your Glutes (Activate & Strengthen!)

[@themorosepittbull257]

By far the best physical therapist out there. These tips and exercises have vastly improved my quality of life. Thank you

[@SquatUniversity]

Honored to hear

[@fitvsc9236]

Bruh...video just got posted 3 days ago 🙄 , is your life 3 days long 🙄🙄

[@bleekwater6176]

​@@fitvsc9236most of these exercises he already covered in other videos

[@duchaneaux]

@@fitvsc9236 I can't speak for him but I did this glute workout that Dan John showed in a video where you put a band around your knees and just do glute bridges supersetted with hip abductions from your back -- 75 reps total each (Dan John does 120 total each in the video) and my back pain was gone. Next day I felt fine but I decided to do the same thing again before work and had no back pain the whole day.

[@Damonbird775]

@@fitvsc9236Bruh…. pretty sure he means all of his videos over the years and not just this one.

[@skateboarderzzzz]

also love that you have people use the wall with one hand on the door and one on the wall. shows people that they can use whatever space they have access to while they improve their health/body

[@victoriacaedo1626]

Fixed my low back pain in days. This man's content is too good to be true

[@gbohunmio]

How many reps and sets did you do

[@lvl5charmander]

@@gbohunmiohe says them throughout the video. usually 3 sets of 10 reps of 10 second holds

[@lyinbobbycottonseed]

I’d love to fix your back pain, Victoria. GYYYYAAATTTTTTT

[@jatingupta4026]

Where did you have pain exactly if you don't mind me asking?

[@zwryy7622]

Been dealing with left knee pain and some weird cracking with even bodyweight squats for a couple months. Did 2 sets of glute activation exercises and tried squatting and I gotta say the movement's never seemed so stable and comfortable. Also, the knee stopped sounding like a creaky door. You're a legend, doc.

[@abdirizakhassan6024]

Are u sure about that My knee cracks when ever squad or step up upsters

[@norbertnagy5514]

​@@abdirizakhassan6024do u exercise?

[@lizzyt534]

I’ve spent thousands of dollars and probably thousands of hours trying to address limited movement and muscle engagement. Your videos are the most thorough and simple explanations of how to fix issues that multiple professionals couldn’t help me with. Thank you times a million!! These videos are helping me get back to being fit without pain and injuries. ❤

[@stuartwadley5355]

This is really helpful. I'm 13 weeks post total hip replacement surgery and have been trying to get the glutes activated with no success as very hamstring dominant. Going to give this a try. Thanks for all your content.

[@SquatUniversity]

You’re welcome!

[@dipbar1824]

check out his videos on hips , maybe you dont need surgery..

[@noellundstrom7447]

@@dipbar1824 you dont get a total hip replacement for nothing my brotha

[@canecorsomom2023]

​@dipbar1824 they said post surgery. It's already happened

[@girlanonymous]

“Trying to get my glutes to activate” 🤦🏻‍♂️…look, if you can walk, they are activated. This is good exercise but don’t let the terminology and catchy phrases he use trick you into thinking your glutes don’t work LOL

[@theresanordstrom4625]

Gamechanging. Love that u take real people and what they are feeling. I’m able to say - yes that’s me then I know what I should be working on

[@thefrisianviking28]

Getting fitter and stronger with each exercise I add into my routine. I'm going to be fitter than I ever was. At 40 years old. Thanks to you.

[@daniloscunha]

I've been experiencing back pain since 2016. I've seen multiple professionals, but no one has ever given me those tests or exercises to improve. I'm going to try these, great content! Thank you!

[@billylongdraw5404]

I love you man. Theres been a few times I've been having an issue, one of your videos pops into my feed and I follow along and pain just melts away

[@ByteHeisenNerd]

Seriously hope you never stop making content man. It’s such great quality. Love watching/refreshing/learning. Thanks as always!

[@theklr]

🙌🏽🙌🏽🙌🏽 been incorporating these into my program, they’re doing exactly what you’ve stated and my squats and deadlifts feel so much under control

[@jerondu]

How have you incorporated them? Do you do them right before you deadlifts? And are you doing all three?

[@theklr]

@@jerondu before any heavy leg lifting as a primer and as the other poster mentioned incorporating them throughout the week. I usually just go for one of them based on the space available if I’m at the gym but will target all three at least once a week

[@Kaylawayla_8]

I’m gnna try this tomorrow before my workout

[@HonkeyKongLive]

This is such a HUGE problem for me and I am forever grateful for these videos.

[@juliecita]

forever gluteful

[@Dyp100]

I've been in rehab for months for knee pain, and this is the first time I really understood the mechanisms of the touch down. Thank you for the video, hopefully it'll unlock the key to my recovery.

[@natalielopez7574]

Pushing your hands into the wall was a game changer on my bridge. I have low back pain and was getting a lot of quad/hamstring action. Also, the hinge squat movement was amazing! Your detailed verbal cues were spot on! Thank you so much!!

[@ItsJager]

I get quite a few hip replacements a few years after they were done, and I go to quite a few trainings, and the amount of times I have shared this channel I have lost count. You want to be able to sit in a chair and get up this is the type of stuff I give patients. Pure gold! I am surprised when people think that their hip, their low back is just something you have to live with. Stability is key.

[@imami2549]

all the advice i ever took from you have worked for my glutes and knees, i cant thank you enough!!!

[@schenleypark9120]

Her tattoo is really cool 😎

[@dopamine-87]

I'm 36 and I've had really bad back pain and hip pain almost my whole life (bad car accident back in the day). My glutes are pathetic, been trying to strengthen and gain muscle in them for almost a year with basically zero progress due to my back hurting too bad during the workout. Will try these. Cheers bro

[@SLCtica]

Bar none, pound for pound THE BEST physical fitness/therapy out there. THANK YOU 🙏

[@DavideGrazioli76]

Perfect timing! In these days i was searching some excercises to increase glutes activation before doing squat and DL... then, here your video. Thank you so much, you are an inexhaustible mine of useful information. Greetings from Italy ;)

[@carmenlopez6783]

I LOVE SQUAT UNIVERSITY 💜💜💜💜💜💜💜💜!!!!!

[@SquatUniversity]

Honored

[@scottessery100]

6:45 10-15!! I’m on fire 🔥 at 3

[@wasabibaby3753]

that touchdown squat is a life changer!!!!

[@MissFlint4U]

Great video! My quick reference for daily PT. Youre my own Physical Therapist in my livingroom: Tip #1 -1:45 double leg bridge 10-15 reps with 5sec hold Tip #2 - 3:34 side plank clam shells 8-10 reps with 5sec hold Tip #3 - 5:50 single leg squat 10-15 reps

[@MMyL7]

I can’t thank you enough. You’re changing people’s lives for the better. Thank you thank you

[@googoo554]

You are amazing!! Learnt more from your video than i did in 12 years.

[@louferguson7048]

I’m so grateful I found this site! Figuring out my hip impingement and how to correct. Binge watching today!!!

[@Nishinga.]

You’re a wizard man, thank you so much for the quality content !

[@idkcameron]

those single leg touchdown squats are KILLER - slowly on the way to solving my knee pain

[@hagninety4116]

She killed it. Great demonstration. I needed this. I’ve been sitting too much lately.

[@k0stadis]

wow that really worked. have my glutes really dead from oversitting, and i couldnt activate them with normal bridges. These variations really made them wake!

[@tee_jadee]

Your channel is a godsend, thank you for making this knowledge available for everyone!

[@tonos5804]

Came for the glutes, stayed for the tips

[@timothymartin3672]

I’m the opposite

[@truepeacefromviolence9581]

@@timothymartin3672 tips or hips ?

[@nuone_9636]

Vertical or horizontal ?

[@Ggg-do8th]

First two tips i wasnt able to do properly. The third tip is a SAVIOR for me. I never felt glutes in my life, and nothing was helping. But with that exercise, just doing it 5 times made my glutes burn (i need time to get it done right, tho). I really recommend it. Thank you a lot!!

[@wrldonwill]

Been having glute and hip pain for awhile. After doing these exercises, it's as if my body finally senses the ground (if that makes sense). Excellent video and specimen. Appreciate it!

[@neelneel4145]

After 4 years of recurring back issues and limited squatting ability as I could feel all my weight on my right leg finally I could feel my left glute After performing these steps

[@karlnotkgb3629]

Squat University (SU) has been such an impact to my local community. I use SU as a reference which has increase my personal strength and athletic mindset. Great job!

[@LitJitsu]

Your videos have helped me tremendously! I'd love to see a video on duck feet/feet turning out when standing or walking, and foot overpronation, and the relation to knee pain.

[@kalebrodrigues9017]

Very good Idea... Same here

[@dedet.r.2993]

Thanks for all you do here !

[@Matt_but_call_me_Bob]

This stuff works. I have used the glute bridge test and the supine glute activation with fitness clients who have LBP of the "grumpy QL" variety, and after starting a session with the supine glute activation seen here (plus a couple others), they get SO MUCH more out of their hip extension exercises.

[@mehanyr]

Hey Doc, I love your content! Thank you for your detailed explanations you’ve helped me so much with various ailments. I sit a lot and I’m a little overweight, I find my hip flexors are extremely tight and prevent me from even doing these exercises, as in I reach the tightness in my anterior, especially quads ,before I can really squeeze the glutes

[@DHSplate]

Considering you as my personal trainer in the gym. Have already incorporated many exercises in my training program. Many thanks

[@applejaxs3255]

Adding this to my workouts thanks !

[@tannersmith7154]

I'm having trouble finding videos on one sided extension problems. I'm reading the book now to help. a deadlift caused a pop in the back of my hip, cause some numbness in my food and some pain in the calf. I've worked for months trying to fix it but have only narrowed it down to an extension problem on one side. Thanks for the great content!

[@Phenomenal36]

This is amazing. I didn’t even realise I had this issue until I actually thought about it - when do I seriously ever feel my glutes? Never in deadlift or squat and I don’t do any other glute specific variation of exercise so when can I? I did this test you recommended and my hamstrings very much overpowered it and I didn’t feel my glutes at all, did a few rounds of the first stretch and a little bit of the second stretch. The next day, my glutes were sore lol, now I can actually seem to properly flex them, something I struggled to do before. Thanks a lot

[@gkj3427]

I like to train my back side of my body more than my front side so this video is very helpful because I like to train glute thanks doc.

[@anateresa8097]

Yep it works, the burn is real 💪🏽

[@jk73sb]

This is great as I have been doing glute bridges and clam shells but they didn't seem to help. These variations are probably what I needed.

[@cain461]

Well, I really have to thank you ! I found out about your channel by coincidence but it has been a pleasure to follow every video you make (and watching previous ones). Thanks to you, I think I now know why I have lower back pain sometimes when I stay up for too long or when I'm hiking. From what I saw in your videos, it seems like I have some gluteal amnesia too and a lack of core stability. I'll make sure to follow your tips to train my body back to shape and I'll keep your up about my progress :D

[@aeer-mh3fg]

I had already given up on my left glute, man, thanks. ❤

[@eli7527]

Can you please make a video on stretching. Specifically how often to stretch or what you personally do to remain flexible. Thanks love the content!

[@kattpuzn]

He's done several already.

[@novaeclipse7199]

1) Glute brides, 5 second holds, 10 reps 2) Side plank Clam shell, 5 second holds, 8-10 reps 3) touch down squat, 10 reps

[@slavsterbater]

These exercises helped me a lot

[@collateral75]

God bless you brother you are really serving the humanity ☝️🙌

[@spiceystonefemme]

I have had a sore back for many,many years. Now I have an amnesiac right glute so will be using this to help myself

[@judipaulson9530]

I'm stoked to try this 💪🍑 !!!!!!!!! Your channel is awesome. 12 days post hardware removal from my back - I think this is the missing link 💯

[@tinyky2598]

Channel is life changing

[@redgey5163]

I so need this. When i do the hip thrust machine at the gym it gives me the most profound right quad pump of my life 😢

[@johnf.hebert1409]

i been dealing with left glute not firing, I used the band between the knees and slow squat down. HOLY S*$_ it works so well.

[@AdalizMColon]

I've been following in IG for a long time, but only recently found this channel. I really love the way you explain exercise.

[@khemilife1187]

Squat U, I would love an alternative at home exercises video for glutes, hams, and quads for bad knees.

[@zoeystone8780]

Thank you! You are a great teacher! 🙏

[@EtherealStar1]

You are so knowledgeable, thank you for the tips!! So amazing

[@andrestherock1]

All your videos are very useful, actually, I'm trying some of them.

[@akshaykundi678]

Please can you upload a video based off SI Joint Dysfunction, I have been dealing with this injury for the last 2/3 years, after a more recent flare up I got an MRI scan which also revealed I have a very minor case of slipped disc on the right side of my lower back (despite the SI Joint pain being on my left). Thank you for all the content so far I have been adding in exercises from your videos into my routines :)

[@steffihassdenteufel6278]

Thank god you are amazing!!!❤❤❤❤❤finally i can feel it🙏🙏🙏🥹🥹🥹🥹

[@Hajbibi]

I love you man you helped so much with your content. God bless you. Hope to join a seminar one day

[@sarius2388]

Thanks

[@maynardjames9533]

These are great could you add a video for knee conditioning for a chrondomalacia sufferers that would be awesome thank you

[@jettbezos8074]

I m in love with this channel

[@vnbakshi8872]

Lots of love and thank you for guiding us....please make video on forearms strength and plan to start online classe.

[@williamtakeda]

it worked imediately for my left glute!

[@PrincessAlayna444]

This is soo incredibly helpful thank u so much!

[@brendonchase9460]

This is exactly what I needed. Thanks, great tips and advice 👌

[@SamArChir]

The wall push glute bridge works so damn well it is honestly baffling.

[@codplayer7096]

Please please please, make video for tricep tendonitis, your video’s are crazy good. I need your point of view. Most of the PT’S i visit give shit advice

[@reggiw.4708]

Nordic curls tutorial, please!! I am constantly feeling my calf muscles tighten/cramp and little hamstring activation.

[@mare6600]

Hi Aaron. Can you do a video about the pelvic floor muscles linked with the back/hip pain? And also femoral nerve pain/tingling-burning in the front side of the thigh?

[@fannypack96]

I have this same request

[@will123345]

3rd that

[@Basovych]

I like all videos with Stephanie

[@melinascialom2432]

I would love to see a video on abs activation, specially to practice before the squats. Thanks

[@Chich8058]

Thanks for the tips and nice Glutes Stephanie

[@adrianalizbette12]

👀😳You are on point...🎯💯 I really appreciate the explanation and tips. Honestly, it's so important to listen and put or mind focus on the areas we want to workout and feel it... Because if we don't feel nothing on the area we are workingout then we are doing something wrong.🤔🤷🏽‍♀️ Start again!😅 Thaaaank you!!!💯

[@arielcastillo1513]

Do you give any kind of more extensive course? Not only for this topic, but about your knowledge in general, because what you teach is really amazing and I would like to learn it.

[@Sienn0]

Thanks for the info as always Doc

[@TheBluCannon]

Great channel, strange it just started coming up on the feed in the last couple of weeks. Mainly on YT ‘shorts’ it appears. Anyway, more shoulder impingement videos would be most useful for me. Also, one of my shoulders is not symmetrically aligned with the other. Causing aesthetic issues and & movement/press pain. Any ideas on how to combat this? I know many people train with shoulder impingement problems, no doubt more vids pertaining to this would be appreciated/shared Keep up the gd work 🫡

[@gameANDchange]

Those single leg hinged step downs make a big difference.

[@anvandessel2909]

This is so so helpful, as always. Thank u very much

[@starshine7937]

Your videos are the best !!!

[@shelly7017]

Thank you, greatly appreciated 😉

[@katvelyte]

this might've actually just solved all my back pain problems

[@MM-mq3sq]

I have a 8 Month old Cartilage damage in the knee...but i would like to wake up my QL...i think Clamshell isn't good for my Knee...are "normal side planks" also good for the QL...THANKS from Germany...if you visit Berlin let me know i'm your tourguide...fantastic Videos..so helpful👍

[@chaosinception7982]

Great video! Lawd ya girl demonstrating.

[@jjm4643]

This guy is great

[@iChefTheImpossible]

Right side hamstring cramping. Makes sense since I hurt my lower back on that side

[@RahulSaini-pp5kz]

U r a life saver

[@sugarfreegum123]

Can you do a video on how to correct uneven strength? My right side is so much weaker than my left

[@johngilbert974]

Excellent help - thanks !!!

[@rm8529]

You are awesome Aaron. I was wondering if you can do a video for golfer's elbow please. That pain is stopping me from doing most upper body workouts. Please consider. Thanks from India

[@SuperXDARKSTAR]

This is awesome dude