If Your Butt Is Weak (Or Flat) WATCH THIS | Trevor Bachmeyer | SmashweRx
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- Опубліковано 13 чер 2024
- If you fail any of these tests...FIX YOUR BUTT!
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Everybody wants a nice strong butt, and yet most of the time, all of those ‘booty exercises’ you are doing, aren’t exploiting your glute’s power delivery. Instead, you’re using compensatory movement to go through each exercise.
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This results in an asymmetrical pelvis, weak squats, weak deadlifts, low back pain, and looking questionable in a thong...
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Glute weakness is overlooked by almost everyone because we are so quick to adapt and remap how we move, that we never even find the problem until it shows up as pain or injury.
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Your glutes are the primary horsepower engine of the entire body, they allow you to do everything, even take a hit and reduce an injury.
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Real talk: test your ass. 🍑
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And even that is a challenge for most people, because unless you force your glutes to engage, you’re going to bring in ‘help’ above and below the glutes and then ‘think’ they work just fine.
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So I put together a set of four tests and broke down exactly what you’re looking for, to expose a wimpy butt.
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And then also, how to fix the problem of course!! 😃
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The TESTS.
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TEST 1 - Low back pain. If you have it, blame your bottom, there’s a good chance that they’re weak and the low back is trying to do the work.
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TEST 2 - Suitcase Lunge - do you kick out to either side at the hip? FAIL
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TEST 3 - Bridge March - do you twist or feel a pinch in the hamstrings? FAIL
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TEST 4 - Pointer Dog Pulse - do you sway, or feel the hamstring pinch? FAIL
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The HACKS.
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1️⃣ Step Up Knee Drive - 3 sets of 15 steps
2️⃣ Ball Pinch High Bridge - 3 sets of 10 reps
3️⃣ Wall Hip Bump - 4 sets of 12 reps each side
4️⃣ Kettle Bell Deadlift - 4 sets of 10 reps
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SURPRISE ENDING...TESTS 2 - 4 are also the ‘hacks,’ 👍 bonus option, do 3 sets of 12 reps for each test.
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I love you guys! 🎅🏾
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Trevor B - Спорт
We need to get him on the Joe Rogan podcast, Trevor needs more recognition.
Joe Rogan is full of bs these days.
@@charlesnetzler2262 Completely taken in by the establishment.
Gonna have to agree with you'll.
Agreed, he should be on Joe Rogan
Dudes! Rogan sucks!
Ive been on youtube following fitness channels for over 10 years. This Is THE BEST channel hands down. Your awesome Trevor
I like channels that actually help people without asking to buy a bunch of shit. Just found this guy recently and He is helpfull. I like Athleanx and Adrian Bryant and a few others. Not that guy that has taken over facebook.
Kelly Sterrett is great as well.
As a physiotherapist, I find this channel fantastic for personal and professional development. Much gratitude!
I only needed this 45 years ago. Better late than never,
OMG, finally a straight forward solution to my years of agony in my lower back!!!!! Thank you 🙏
Im a physiotherapist...You're going to put us all out of work...Hahaha...keep up the good work Trevor
It's like you knew! Perfect timing
Love it. I have suffered from pancake butt for decades now. That’s going to change with your help. Thank you!
As a general contractor and dealing with a painful syadica for years thanks you, I'm definitely gonna try these workouts!
Same here, I’ve had sciatic nerve pain for over 6 month in my left leg and I clearly have glute weakness/inhibition in the same leg. I am doing these exercises daily.
Anyone else feel themselves tighten their glutes while watching this? 😅
I swear Doc, watching your videos explains a lot of issues I have while working out! I can't wait to combine these with the hamstring exercise video, already ordered the bands and get them today. Not to sound silly but I assume you can these exercises everyday? Are they pre or post (or both) options for efficient workouts?
I've been working on figuring out my imbalances for a while now. When I started I didn't even know what I was looking for but this one is huge. I always laugh at the crazy cuts in your video, it feels like you have so much to say and you just want to get it out there. Thanks for the advice, it's so helpful!
Spot on as usual
I need this i have no butt my kids do
You're the man, man. Really appreciate what you do.
Trevor is a Champ!!!! Love the channel bro
Always insanely good advice. Great stuff Trev
Man, I’ve been needing this! Thanks, Trev❤
Can't thank you enough for your no BS quality approach
This is the best channel on utube,,, ❤
Always giving great advice and best solution, you are the best 🙏😊
Brilliant no bull tips. Thank-you!!!
Love how simple you make this thank you big help 👍
Great stuff ! Keep up the good work. Love your videos 👍
This guy is gold, cmon man
Really helpful advice bud. Thanks.
Great advice bro. Answers ALOT of my questions about lower back pain
Love your excellent videos. They have really helped a multitude of issues I've had with my knees and, glute activation.
My favorite UA-cam subscription. And I have 322 subscriptions!! LOVE your videos. And I hope you are truly able to participate in the masters competition you applied to compete in. I am looking forward to that. Even more than I look forward to your next video. Which is a lot. They are so good and help me so much. Thank you Trev!!
Laughed a bit too hard at the jane fonda reference, thanks for this helpful vid
Best teaching in the game
All of my life I've exercised, kept fit, used weights and played some racquet sports. But I've not understood the contribution that the glutes should be making. Instead I've worked on the basis that if they were not fit/strong enough, they would ache more after sports. Consequently, I've neglected them, for decades and attributed low back pain and a hamstring injury to weakness in those areas, and worked them more. A self perpetuating problem, until I saw your video!
This was amazing thank you I have been chasing a bunch of random aches and pains and it’s all coming from weak glutes.. this helps me be able to target them so I can feel that mind muscle connection when I go onto more advanced exercises thank you
Best one yet
Great tips to find and correct the weaknesses. Thanx for this. 🇨🇦👍🏼
Trev ,thanks that was awesome
Idk how I haven’t come across your channel before, but I’m sure glad that I have now!
Trev rocks! Just not from weak glutes! 😂😂👍
Thanks man. Been fighting this for a while.
Thanks. Can't believe the neat innovative exercises for correcting issues. Great explanations. My go to channel for checking and correcting imbalances in muscles.
Great video!
I've had back pain for the last 3years and now is completely gone by these great exercises and anoblicaliens 5min glute&hips. Thanks to you both.
What started out as a bulging disc problem turned into me thinking l was doing good and overarching my lumbar spine and going into anterior tilt. I can't believe the pain is gone. I thought l would have it for life and it was getting me down
Now to work out the knots in my upper back which l put down to hunching over a computer and stress!
gotta report that youtube algorythm subbed but it didnt show me anything for quite a while. ur practical and logical i like that :) keep going bud, ur deserving success!
nice porsche tho :P
These are some great exercises. Thanks!
This is amazing. Thank you
WOWWW,,Now i understand my glutes really not as strong as i thought,, i can finally try fixing the pain in those areas i get sometimes after leg and back training...thanks a million for this info....
Dude you’re amazing.
Good job. I agree.
Good content man. Good to find your vids. Subscribed
I need a dvd workout from you,this is amazing
Happy belated Xmas from Trev!
Love your videos man. Cheers from chile
Hey Trev, many thanks for a few more (& timely) arrows in the quiver. (QL vid was clutch too.) Aspects of the edit on this made consuming it a tad rough, though. Stick with the KISS approach of so many of your prior garage & CSA vids!
Thanks TB
Butt training has been on my mind 24/7 lately
8-10 minute vids are perfect
I failed the lunge test and the leg pulse but not the others. Will do the fixes anyway. Great stuff
Thanks for this. I struggle bigtime with glute deactivation.
A true bad ass! Everything you do is scripture. Thank you for sharing I’ll give it another whirl. I keep doing something wrong but I’m determined to get a right. Cheers
Thank you 🙏🌷
A huge thank you!
Good stuff
he's so awesome
Bru... dope content..Please do a vertical jumping program a couple exercises..
first i felt my hamstrings then i felt my glutes 10 seconds later; i have 2 lower lumbar herniated disks and total lumbarsacral disk deteriation, spinal stenosis of the sacrum,and arthritis of the spine.. with partial incomplete paralysis of the lower left extremity... also i wake up multiple times every night with tingly hands i think due to both elbows shattered/floating bone spurs and damaged ligaments... maybe i just need some sarms instead of multiple surgeries? but sometimes beer and cbd helps.. idk lol. butt you really helped me last year with the sciatica stretches; what a life saver!!!
Thx dude!
You sir are on it, i mean i injured my back you have 2 simple workouts around helping in lower back pain. I do a box stretch in with it, which is sitting on floor legs bent out infront an twisting stretch put shoulder to knee. To gather you workout an that stretch have helped with pain, just have to go real slow.
Wish I could like more than once!!!!
Confession...weak...glutes. That was embarrassing to type. Lol.
Thanks for the advice!!!
You're amazing amazing amazing thank you!!!!!!!!!💟
excellent
Chronic Lower back pain is dehydration mainly.
It’s like you know me. Has hip arthroscopy 18 months ago and the truth about my bad mechanics is finally coming to light. Please come to Jackson Hole and be my personal trainer.
Sorry Trev can I just ask if I'm getting all the strain and burning in my quads bilaterally and unilaterally how really messed up am I. Thanks so much for the work you put in and they way you put it across, your information has saved my Bacon every damned time. Some things can't be fixed on me but for everything else there's Smashwerx. Cheers bud.
Agreed!!
Gold
Aaaaaaanddd.... You're 🐐 ed
Ok Trevor..great vid...but what model Porsche is that...?
Would also recommend doing butterfly bridges
great stuff i have a very weak butt and it is flat although i have big legs i will try these exercises thank you.
great post..how often should we do these, 2-3 times a week or ?
Ive been working my ass off to strengthen and activate my glutes daily. Passed all the tests.... Where's my million dollars bro?
Low back pain, QLs spasming regularly, hamstrings always tight, yeah this is a bet I couldn't win.
Can you do a vid on hip thrust please how to activate your butt with that workout and squats.
So here’s the question if our backs are hurting because of weak glutes is it safe to do these exercises or are we going to further injure our backs? Thanks
Thanks Trev.... although the new editing style is throwing me off a bit, im just not used to it , lol
Trevor I need help with valgus knee or whatever it's called. I bodybulid but I don't care though I already have a big butt I don't want to train it or it will get bigger. To me that is just gross. I heard that the abductors are the culrupt, yes? I do have big legs 30 inch legs and my abductors do rub against each other. I think it has to do with the butt. Can you respond through a quick 2min please? God Bless brother thank you for everything you have done. Very happy to see you beat Cancer. 👏👏👏👏
Hey man I've had golfers elbow and pain in that area. I watched your epicondylitis video from years ago. Where would I be able to find those wraps and the peanut?
Hi , your exercises are great. Can you help me for my pistol squat. I can go down with one but i cant straight the other leg . Uf i do i cant go down. Thanks for your help.
Patrick for Mauritius
Thanks again bro.
Привет. Интересное видео👍👍👍
How often and long should (like daily, 2-3 times a week for 90days) we do this routine?
Is it bad to feel the lumbar spine working during bridges, but not the hamstrings?
How many reps with single leg bridges is good or “not weak”
dude i need a progression, i cant do a single brigde with march without collapsing .. i cant do a perfect straight bridge for more than a few seconds :)
my right glute shuts down constantly. I have to to daily activation movements. Have had so many hamstring injuries due to this......
When I do the pulsing dog my left hamstring cramps and I feel pulling on the inside of the same knee. How do I fix that?
I get the same pain in my right hamstring/knee. If you figure it out please reply.
How many times a week
What about front pelvis pain on the right side
What if the X-RAY shows that your LOWER BACK pain is the (probable) result of OSTEO-ARTHRITIS (wear & tear)? Is there anything that can be done?
this guy gave me a strong butt for Christmas and i dont even know him what a guy
1:12 low back pain is also an indicator of glutes being TOO STRONG! Overdeveloped muscles can induce muscle imbalance. Like overdeveloped quads and weak hamstrings lead to knee pain.
Most people sit all day, so there is no way their glutes are too strong. Sitting on them all day flattens them and makes them weak. Maybe if you work outside all day lifting lumber, maybe then your glutes might be too strong, but I don’t see how it’s possible when most of us are forced to sit at least 8 hours per day at work and then another hour or so commuting.
@@toscadonna no. Most people actually do physical work. Majority of jobs are PHYSICAL jobs. Majority of those jobs are done by men. That's why majority of work place deaths are men and not women. So don't relegate the actual job market to your limited bon-bon eating girlfriends experience.😑
@@rockon8174 lol, ok incel.
The title should be "If Your Butt Is Weak (Or nonexistent)"