I'm a 38 year old bodybuilder. I'm 6'2 and around 230 lbs. ive always had gluteal amnesia but never really knew what it was until recently. I have moderate arthritis in my low back with an l5/s1 discectomy. I recently discovered the AMAZING power of stretching though but the BEST way to stretch. For me, i feel like my weak glutes are the reason for my lumbar arthritis or at least contributed to it. but i recently discovered that stretching makes my day to day life SO MUCH EASIER. Please take care of your hips. It makes such a huge difference
@@ExerciseForHealth That's exactly what I have Trendelenburg Gait or can you call it *Waddle Gait* walk like a penguin ? I have this for several years , is there anything I can do about it , Could you please guide me to some important exercises? Thank you . For helping me, I will advise my families , friends to go to your Videos , I will give them the information and they can Subscribe and View , your videos . And they can advice their families and friends to do the same thing . *Pay It Forward* !!!
I have like 90% of the symptoms here, only one I dont have is the Numb Butt Syndrome. I also notice when I do Squats or Hip Thrusts I really only feel it in my Quads and Hamstrings, and as far as Achy goes its my Lower Back and Knees. I definitely need to awaken my Glutes
very well done video, not as most of videos filled by every kind of nonsense and bla bla bla.... this guy is informative and very clear about what he say
Awesome! The best explanation I have seen on the web on this subject. The informal diagnostic tests drive home a reality that many are in denial about. YOU ROCK. Thank you so much.
Thank you so much, this is super helpful. Low back MRI was inconclusive as to 2-year chronic low back pain cause, and other pain that developed over time: knee, sacrum, sciatic, plantar fasciitis. I think this is what I need to work on!! Showing your video to my PT and chiropractor. Grateful!
I'm confused on if I have weak glutes or not. I can tell you that I have never really been in shape in my life. I am now 38 years old. I have always been what you would consider overweight. My bmi has always ran about 28-30. I have never really had much of a booty. In high school it was flat and square. And after high school, when my physical activity dropped and I got married. My boody became nonexistent. My legs got really thin and my belly large. I performed all three of your test. My squats are awful. I have been exercising and i'm just now able to do what I believe to be a standard squat. 43 weeks, I was unable to get into the squatting position because of stability, balance and endurance. However, when I squat i still have to do a sumo squat. When I stand on one leg, my right glute engages well, there may be a little pop of the hip, but it straightens up. My left glute feels extremely weak. There is a bigger pop, but it does straighten back up when I stand on one foot. However, when I do a bridge, I definitely fill it in the front part of my legs and my hamstrings and feel nothing in my glutes. With your expertise and what information I have offered. Do you believe I could have weak glutes or glute amnesia? I have had six children and am bound and determined to tone and sculpt my body, but nothing really seems to be happening in that area. I am five foot five n weigh 172. Please help with any advice you have. Thanks
It's very difficult to provide answers for individuals without knowing all the relevant information. My suggestion is that you book an appointment with a local physiotherapist who can assess you and provide you with tailored advice.
Thank you for this video. I tried single leg lifting with the hill up to the ceiling to activate glutes and only after one repetition (10 times lifting the leg) I started getting a pinching sensation in my groin and in glutes, this is happening with me each time I try to activate my glutes. What is the problem and how can I strengthen glutes if I get constant pain with as simple exercise as the one I mentioned. Thank you for your help.
Thanks for the video sir. Occasionally while running I feel getting collapsed a bit on one leg especially while doing sprint repetitions so what might be the cause for it? Week glutes, bad knees,week hamstrings or something else?
Weak glute medius most likely. I have this too. They stabilize the hip while shifting weight from one leg to the other. If its weak, your knee might buckle occasionally or you'll feel like your hip is collapsing
I am a driver for a living and in the last 6 months ive experienced lower back pain and was diagnosed as having QL tightness and they gave me some excersizes but should i consider the glutes too
Yes you can do. The glutes form part of the stabilisation of the core. It's worth watching my mini series on core stability too (3 shorts videos, 2 are out already, 1 more this Friday).
I feel acute pain whenever i try squats. I end up not squatting due to intense pain on my glutes. Please how do i fix this so i can do my squats painlessly to activate my gutes. Thank you.
No plans on this but I have done a video on a total hip replacement which would be similar once you've recovered and can be mobile. Take a look here: ua-cam.com/video/Qs_PLGbY6eM/v-deo.html
Can a weak outer glute (minimus) put extra strain on the groin of that leg, causing injury to the inner groin? I've got all the dull, achy symptoms around my left glute/ hip/ lower back area, as well as a pinching at the front of the hip when I walk (left side). When I put my leg out to the side of me and stretch the groin, there's a horrible 'pulling' pain, it doesn't feel like normal tightness, it feels slightly painful. I've not played football for almost a year because of this, as I couldn't play without being in serious pain for several days after.
- **Introduction** - Modern sedentary lifestyles have negative effects on glute muscles. - Richard introduces the topic of poor glute activation or weak glute muscles. - The video offers tips, advice, and exercises to manage health conditions through physical activity. - **Gluteal Muscle Group Overview** - Consists of three main muscles: gluteus maximus, gluteus medius, and gluteus minimus. - The tensor fasciae latae (TFL) works with the glute muscles for various hip movements and pelvic stability. - These muscles are active during activities like standing up, walking, jogging, running, changing direction, picking up objects, climbing stairs, or standing still. - **Effects of Sedentary Lifestyle** - Regular sitting in poor posture leads to reduced glute activation and strength. - Muscle imbalances and biomechanical changes may result from weak or inhibited glutes. - **Signs of Weak or Inhibited Glutes** 1. **Lower Back Pain** - Dull aching pain in the lower back or sacroiliac joints after standing still for 10 minutes or more. - Indicates glutes aren't providing support, leading to compensatory muscle fatigue and discomfort. 2. **Knee Pain During Exercise** - Pain in the front of the knee may be due to weak or inactive glutes. - Common in endurance runners where glutes fail to stabilize the pelvis, shifting forces to the knee. 3. **Hip Dropping** - A subtle drop of the hip when standing on one leg or walking, known as Trendelenburg gait. - Can indicate glutes aren't firing properly, possibly due to neurological conditions. 4. **Tight Hip Flexors** - Tight hip flexors can indicate glute dysfunction, especially if hip extension isn't regularly performed. - Weak glutes, tight hip flexors, weak abdominals, and tight lower back muscles can alter posture. 5. **Gluteal Amnesia (Dead Butt Syndrome)** - Inability to fire glute muscles, leading to numbness after prolonged sitting. - In severe cases, can cause difficulty standing, back pain, sciatic symptoms, and other issues. - **Testing Glute Function** - **Squat Test:** Knees collapsing inward indicates weak glutes. - **One-Leg Stand Test:** Hip dropping outward or instability suggests weak glutes. - **Bridge Test:** Cramping hamstrings during a bridge may indicate glutes aren't firing. - **Recommendations** - Incorporate frequent activity breaks throughout the day to activate glutes. - Consider using a standing desk to reduce sedentary behavior. - Watch for a follow-along workout targeting glutes in the next week's video. - **Conclusion** - Encourages viewers to stay active, like the video, subscribe to the channel, and look out for the upcoming workout video.
I have EXTREMELY tight hip flexors. Have for years now. It's starting to really aggravate my knees now as well to the point I don't even want to walk. With my hip flexors being tight for 15+ years now will it be possible to reverse? Also, will doing the glute exercises make my hip flexors tighter? I really want to figure all this out and it's affecting my quality of life tremendously. Thanks!!
No, strengthening your glutes won't tighten your hip flexors, but you might need to strengthen your hip flexors. I am thinking of doing an quick video on this as it's an overlooked muscle.
I would be careful with strengthening your hip flexors when they are already tight. Working on your glutes should help as glutes are antagonistic muscles to hip flexors
This video doesn't show exercises as it's assessing to find out whether your glutes are weak. I did a follow up glute workout video here: ua-cam.com/video/cpC8uApuvD8/v-deo.html
You might want to reread the title again. He is explaining SIGNS that glutes are weak. It’s important to know what isn’t functioning properly before doing any exercises.
I had chronic knee pain for 3 years after working on glute i had realized improvement in stability.
Awesome!
So surprise to read it...
I'm a 38 year old bodybuilder. I'm 6'2 and around 230 lbs. ive always had gluteal amnesia but never really knew what it was until recently. I have moderate arthritis in my low back with an l5/s1 discectomy. I recently discovered the AMAZING power of stretching though but the BEST way to stretch. For me, i feel like my weak glutes are the reason for my lumbar arthritis or at least contributed to it. but i recently discovered that stretching makes my day to day life SO MUCH EASIER. Please take care of your hips. It makes such a huge difference
Thanks for sharing this
@@ExerciseForHealth That's exactly what I have Trendelenburg Gait or can you call it
*Waddle Gait* walk like a penguin ? I have this for several years , is there anything I can do about it , Could you please guide me to some important exercises? Thank you .
For helping me, I will advise my families , friends to go to your Videos , I will give them the information and they can Subscribe and View , your videos . And they can advice their families
and friends to do the same thing . *Pay It Forward* !!!
when you had gluteal amnesia, your feet was hurting when you walked uphill or run ?
@debbiec6216 yep that's it. Wrap a band around your waist and hang a kettlebell then slowly walk. It's called "the sack swinger"
@@ArshadPadhiar the plantar surface of my feet do sometimes ache. But ive been stretching my toes and ankles and it seems to really be helping
thank you for your educational video
You're welcome
I have like 90% of the symptoms here, only one I dont have is the Numb Butt Syndrome. I also notice when I do Squats or Hip Thrusts I really only feel it in my Quads and Hamstrings, and as far as Achy goes its my Lower Back and Knees. I definitely need to awaken my Glutes
Hope it helps
very well done video, not as most of videos filled by every kind of nonsense and bla bla bla....
this guy is informative and very clear about what he say
Thank you for your kind words
Awesome!
The best explanation I have seen on the web on this subject. The informal diagnostic tests drive home a reality that many are in denial about. YOU ROCK. Thank you so much.
Wow, thanks!
Thank you so much, this is super helpful. Low back MRI was inconclusive as to 2-year chronic low back pain cause, and other pain that developed over time: knee, sacrum, sciatic, plantar fasciitis. I think this is what I need to work on!! Showing your video to my PT and chiropractor. Grateful!
You're most welcome
Awesome video. I'm definitely gonna take my hip flexor stretching more seriously. I know they're tight.
Glad it helped you!
Excellent video good explanations
Thank you so much
I'm confused on if I have weak glutes or not. I can tell you that I have never really been in shape in my life. I am now 38 years old. I have always been what you would consider overweight. My bmi has always ran about 28-30. I have never really had much of a booty. In high school it was flat and square. And after high school, when my physical activity dropped and I got married. My boody became nonexistent. My legs got really thin and my belly large. I performed all three of your test. My squats are awful. I have been exercising and i'm just now able to do what I believe to be a standard squat. 43 weeks, I was unable to get into the squatting position because of stability, balance and endurance. However, when I squat i still have to do a sumo squat. When I stand on one leg, my right glute engages well, there may be a little pop of the hip, but it straightens up. My left glute feels extremely weak. There is a bigger pop, but it does straighten back up when I stand on one foot. However, when I do a bridge, I definitely fill it in the front part of my legs and my hamstrings and feel nothing in my glutes. With your expertise and what information I have offered. Do you believe I could have weak glutes or glute amnesia? I have had six children and am bound and determined to tone and sculpt my body, but nothing really seems to be happening in that area. I am five foot five n weigh 172. Please help with any advice you have. Thanks
It's very difficult to provide answers for individuals without knowing all the relevant information. My suggestion is that you book an appointment with a local physiotherapist who can assess you and provide you with tailored advice.
@@ExerciseForHealth thank you for your advice.
Really great video - look forward to next week's routine.
Thank you
Check it out at 12:30pm GMT today
Thanks, that was helpful. Look forward to part 2. 😮
You're welcome Wendy
Thanks
You're welcome
1.) Back pain when standing
2.) Knee pain during exercise
3.) Hip hitching
4.) Tight hip flexors
5.) Gluteal Amnesia
You've watched the video!! 🤣
Thank you for this video.
I tried single leg lifting with the hill up to the ceiling to activate glutes and only after one repetition (10 times lifting the leg) I started getting a pinching sensation in my groin and in glutes, this is happening with me each time I try to activate my glutes. What is the problem and how can I strengthen glutes if I get constant pain with as simple exercise as the one I mentioned. Thank you for your help.
I can't diagnose what is happening I'm afraid. I would suggest you seek advice from a physical therapist who can assess you and offer guidance.
@@ExerciseForHealth thank you for taking a trouble to answer my question. Kind regards.
Thanks for the video sir.
Occasionally while running I feel getting collapsed a bit on one leg especially while doing sprint repetitions so what might be the cause for it? Week glutes, bad knees,week hamstrings or something else?
I obviously can't answer this and it would be best for you to see a physical therapist who can assess you.
Weak glute medius most likely. I have this too. They stabilize the hip while shifting weight from one leg to the other. If its weak, your knee might buckle occasionally or you'll feel like your hip is collapsing
@@ExerciseForHealth ok thanks.
@@bigbear5767 thanks. So what exercises are you doing to strengthen it?
I am a driver for a living and in the last 6 months ive experienced lower back pain and was diagnosed as having QL tightness and they gave me some excersizes but should i consider the glutes too
Yes you can do. The glutes form part of the stabilisation of the core. It's worth watching my mini series on core stability too (3 shorts videos, 2 are out already, 1 more this Friday).
What’s QL ?
@@jazzycattruthkitten4101 quandrtaus lumbarum it's a muscle the spelling might be wrong
@@jazzycattruthkitten4101 Quadrus Lumborum
I feel acute pain whenever i try squats. I end up not squatting due to intense pain on my glutes. Please how do i fix this so i can do my squats painlessly to activate my gutes. Thank you.
I can't answer this as you haven't said what's causing the pain. Get check by a physio who can examine you and put you on the right path.
When will you do a video on fractured hip
No plans on this but I have done a video on a total hip replacement which would be similar once you've recovered and can be mobile. Take a look here: ua-cam.com/video/Qs_PLGbY6eM/v-deo.html
Can a weak outer glute (minimus) put extra strain on the groin of that leg, causing injury to the inner groin? I've got all the dull, achy symptoms around my left glute/ hip/ lower back area, as well as a pinching at the front of the hip when I walk (left side). When I put my leg out to the side of me and stretch the groin, there's a horrible 'pulling' pain, it doesn't feel like normal tightness, it feels slightly painful. I've not played football for almost a year because of this, as I couldn't play without being in serious pain for several days after.
It's possible, but difficult to answer. I would suggest seeing a physical therapist who can assess you.
- **Introduction**
- Modern sedentary lifestyles have negative effects on glute muscles.
- Richard introduces the topic of poor glute activation or weak glute muscles.
- The video offers tips, advice, and exercises to manage health conditions through physical activity.
- **Gluteal Muscle Group Overview**
- Consists of three main muscles: gluteus maximus, gluteus medius, and gluteus minimus.
- The tensor fasciae latae (TFL) works with the glute muscles for various hip movements and pelvic stability.
- These muscles are active during activities like standing up, walking, jogging, running, changing direction, picking up objects, climbing stairs, or standing still.
- **Effects of Sedentary Lifestyle**
- Regular sitting in poor posture leads to reduced glute activation and strength.
- Muscle imbalances and biomechanical changes may result from weak or inhibited glutes.
- **Signs of Weak or Inhibited Glutes**
1. **Lower Back Pain**
- Dull aching pain in the lower back or sacroiliac joints after standing still for 10 minutes or more.
- Indicates glutes aren't providing support, leading to compensatory muscle fatigue and discomfort.
2. **Knee Pain During Exercise**
- Pain in the front of the knee may be due to weak or inactive glutes.
- Common in endurance runners where glutes fail to stabilize the pelvis, shifting forces to the knee.
3. **Hip Dropping**
- A subtle drop of the hip when standing on one leg or walking, known as Trendelenburg gait.
- Can indicate glutes aren't firing properly, possibly due to neurological conditions.
4. **Tight Hip Flexors**
- Tight hip flexors can indicate glute dysfunction, especially if hip extension isn't regularly performed.
- Weak glutes, tight hip flexors, weak abdominals, and tight lower back muscles can alter posture.
5. **Gluteal Amnesia (Dead Butt Syndrome)**
- Inability to fire glute muscles, leading to numbness after prolonged sitting.
- In severe cases, can cause difficulty standing, back pain, sciatic symptoms, and other issues.
- **Testing Glute Function**
- **Squat Test:** Knees collapsing inward indicates weak glutes.
- **One-Leg Stand Test:** Hip dropping outward or instability suggests weak glutes.
- **Bridge Test:** Cramping hamstrings during a bridge may indicate glutes aren't firing.
- **Recommendations**
- Incorporate frequent activity breaks throughout the day to activate glutes.
- Consider using a standing desk to reduce sedentary behavior.
- Watch for a follow-along workout targeting glutes in the next week's video.
- **Conclusion**
- Encourages viewers to stay active, like the video, subscribe to the channel, and look out for the upcoming workout video.
Thanks for the summary 😂
Is it possible for the tight lower back muscles to also be in a lengthened state? And possibly weak as well?
Not quite sure what this question means?
Does weak glutes also cause calf twitches when you sit? I feel my calf twitches mainly when I sit down or lie down still for a few minutes
It's not something I've come across, no.
I have EXTREMELY tight hip flexors. Have for years now. It's starting to really aggravate my knees now as well to the point I don't even want to walk. With my hip flexors being tight for 15+ years now will it be possible to reverse? Also, will doing the glute exercises make my hip flexors tighter? I really want to figure all this out and it's affecting my quality of life tremendously. Thanks!!
No, strengthening your glutes won't tighten your hip flexors, but you might need to strengthen your hip flexors. I am thinking of doing an quick video on this as it's an overlooked muscle.
I would be careful with strengthening your hip flexors when they are already tight. Working on your glutes should help as glutes are antagonistic muscles to hip flexors
Looking forward to next week 😊 I'm 75 and have a saggy butt😅
Ha ha, let's hope the workout lifts both of our butts then!
so if standing single legged, im super stable on my left foot but so wobbly on my right foot, which side of weak glute do i have ??
Sounds like your right side is weak
VVVV IMP
Indeed
Sto talking and just show the exercize
This video doesn't show exercises as it's assessing to find out whether your glutes are weak. I did a follow up glute workout video here: ua-cam.com/video/cpC8uApuvD8/v-deo.html
You might want to reread the title again. He is explaining SIGNS that glutes are weak. It’s important to know what isn’t functioning properly before doing any exercises.