I have watched hundreds of videos- yours are by far THE VERY BEST you explain everything in easily understood layman terms. The side graphics you display while explaining movement help tremendously ! Also you calm pace helps me totally absorb all that you are explaining. Thank you sooo much!
You are officially my favorite fitness channel. I have NEVER been able to feel a full glute workout because I simply had no idea about muscle groups, how the muscles move, or how to actually “work” them. I’m so happy I found you ❤️ I can’t wait to try this exercise!!!!!
Soooo these truly humbled me 😂 stabilizing & positioning on the cable machine is tricky!! But I’m going to continue to incorporate this exercise in my routine& can’t wait to see & feel progression 😁 thanks again!!
As a ballet dancer, this is by far the best channel for my kidzz. They don' t understand why our medius is so developed and our maximus so flat. Because of femur over rotation and pelvic (unhealthy) basculation. The animated images of isolated muscles are *GOLD* ✨✨✨✨ THANK YOU SOOOO MUCH!!! 🙏🏻💜
My daughter , a ballet mistress for a school, after 18 yrs of training, I started doing some of her bar exercises, because at 79 yrs I started having hip pain after long walks, outside of hips, after 6 months of training it has resolved.
Way too much time spent explaining anatomy with less than a minute spent on exercise. Also. You can literally do the same thing on the floor with a band
I like that you described the exercise before going into anatomic details. And that you did it without unneccesary talk before that. I hate it when UA-camrs talk, talk before showing something. Your anatomy description hit the sweetspot, just right for understanding why your exercise is good. The combination of simultanous anatomy and exercise details nailed it!
I have reverse S-curve scoliosis. For years I was plagued by improper tracking of left leg that robbed me of benefits of walking. Have tried everything I could think of, most recently strengthening the right glutes medius per the trendelenburg issue. Helped a tiny bit, but did not solve the problem. This morning I did about 15 reps of your exercise on both legs. I had to drive to complete an errand. Normally, driving causes/allows things to stiffen up. Not this time. I am really feeling the benefit of your exercise. Both legs are correctly pushing off on the gluteus maximus. I am working at home, so don't have cable machine. Will be added ankle weights. A BIG THANK YOU.
This is very helpful. I’m 63 and waiting for two knee replacements and have four neuromas in my feet. All that has frustratingly limited my exercise. Ugh. This is helpful. Im activating muscles I otherwise could not work without danger. Immediately afterward I was standing up straighter and felt lighter on my feet. Thanks. You’re filling a void other MDs don’t address.
Amazing. I’ve definitely watched a lot of videos regarding glute workouts that always end up saying the same thing. Your information is so unique and you are obviously very knowledgeable. Great channel
All my misery is in left glut area. Recovered from shattered hip and shattered pelvis gonna try it. Looks awesome 35 months after surgery you'd be amazed how I am doing. Finally a video I've been looking for.
@@DrGains already love it. Tell your patients they can defy the odds. They told me i was shattered beyond belief I wad literally pieced back together told prolly never walk without cane or walker. Negative I refused to accepted it. I did therapy and stretching constantly. Blood flow and circulation is the key to healing. People have to move accept the pain and you can do it. My pain level was so bad for 2 years I could not sleep, also had other trauma besides hip and pelvis. Oh yeah I qm 55 to boot age means nothing. Never say I can't, if I did I would've never made the crawl threw the woods to my truck and get in it. NEVER GIVE UP ON YOURSELF
I am currently in PT after arthroscopic knee surgery. Very slow recovery because I was still having leg weakness after a pickleball injury a year and half prior. In pickleball I took a very hard fall backward onto one ischial tuberosity (same side as all the problems I now have). The fall actually shifted my ilium upward. Anyway, lots of pain and 'disability' after that fall with a very slow recovery. I did return to pickleball but maybe because my hip was still not working well, I injured my knee. I am so glad I stumbled onto your video and I can't wait to try these glut exercises. I am a retired PT and want/need to get back to pickleball, minus the running backward and to the side! I was glad to read you have started pickleball. Maybe you have some recommended exercises for the sport. I signed up for your weekly newsletter!
My life changed on December 8, 2023 and December 10, 2023. & months later I'm back in the gym trying to recover. While I may always be on oxygen, I'm back to hitting the leg-press, adduction machine, abduction machine and leg extension machine. On the adduction machine I had been using 340LBs. Now I am only able to get to 200LBs. My cardiologist would prefer I do less than 50 LBs - so there is that. I'm not quite understanding how not using a machine would get me back to where I was. I'm 73, but, I was doing 1,000LB leg-press on December 7th.
@DrGains good video tips as usual, but if you don't mind my saying so, would be great/more thorough if you had also included a frontal camera view so we could see EXACTLY how much rotation, depth, technique,etc., you're talking about. Thanks for all your work/efforts ✊️
@@DrGains I have to agree with one comment , your video is excellent , to explaining to us layman, and so we can understand what you are talking about .
Thank you so much, I was T-Boned in a car accident in which my car was totaled. It’s been a year later and am still going through physical therapy. I understand my exercises prescribed so much more now that I watched the whole video. They’re not the same exercises but your explanation was so thorough I understand them better. Thank you!!
G’day Dr Gains Cheers from Brisbane Australia. Yesterday I discovered your channel at the right time. I’m 66 yr old male. 15 mths ago it was ascertained that I had Osteoporosis in a not so good way. I joined a Bone Clicic where I participate in bone building/ strengthening programme that includes Dead Lifts, Squats & standing Press, sprinkled with balance exercises. I had a recent bone density scan done which showed some improvements which is better than going backwards further. My major problem is I’m still losing muscle & strength many areas that I can’t afford too. E.g. Glutes & upper legs, particularly at back of thighs, despite my weight training. Have on a couple occasions hurt lower back muscles & need to fix that too. As you can tell I’m in a difficult position that could be detrimental to a long physical life. Anyway I’m going to follow you & listen to what you share & hopefully I get the gains I’m after. 🇦🇺🐨
Hi Craig, glad you found my channel! And glad you've been able to make some improvements! If you have any specific content requests, please feel free to submit them via this form - I use it to decide what to prioritize and can also notify you when I have the content you're looking for: www.dr-gains.com/content-requests-&-feedback Either way, hope my content helps you!
@@DrGains wow!! Thanks for taking time to respond to me, as I can imagine you are very busy bloke. Thanks for opportunity to make any suggestions to help you make content decisions. Men with Osteoporosis isn’t unheard of but not that common either & apart from this curse I’m a pretty healthy bloke, & actually tried to take care of myself over the last 25yrs. I’m, what I call a racing lizard, you know, slender build. Who knew this would work against me in later life. Haha. Now I’ve discovered you I’ll be watching for each notification. Love your content & the way you present each subject. Keep up the good work, & who knows I may be able to help with a suggestion or 2. As we say in Aussie…Cheers Mate!👍🇦🇺🐨
You’re very informative and it is appreciated! It’s nice to actually understand what’s happen during the movements and why I’m doing it. Can’t wait for more videos and to try this tomorrow!
I cannot wait to try this tomorrow! I'll try to remember to come back but of course results aren't going to come over night so if anyone's curious after a few months please remind me!
Thank you for the full explanation. It is very useful for me as an aging woman to keep me from getting hurt trying to do all those viral exercises not knowing exactly how to do them properly.
Your channel is awesome and very much underrated. I really wish people discover this treasure. Please do detailed videos on abs muscles as well in your upcoming videos. Thank you. Much love ❤️
I can bang out side abduction exercises all day long so was curious as to what Dr. Gains could bring to the table and I was struggling to hit 10 reps never mind 20. You absolutely know your stuff! Thanks!
That last motion performed in the exercise where he states activates the glute med is INTERNAL rotation. When you kick your ankle out your femur points in, thus the leg is internally rotating, not external
Sorry but that's incorrect. If you rotate your ankle out, then your femur will rotate out with it, since they're locked together via the tibiofemoral joint. To say otherwise defies anatomy and physics.
@@DrGains with all due respect in the video it looks as if the ankle is outside of the knee, when this occurs where the knee is fixed in place it creates internal rotation.
@@DrGains After reviewing with colleagues and spending time to evaluate the video. What you are saying is correct, but in the video the individual is internally rotating. With all respect. I do like your channel and I think you produce good material, but I disagree with the movements in the video as when you rotate the femur inward and the fixed point is at the knee, the ankle must kick outward.
I’ll be doing this at home with ankle weights! I have been dealing with a pretty bad hip flexor injury and it’s wreaked havoc on me…lol. I believe it’s from weak glutes, because I have never trained glutes specifically! I worked out a lot and whatever part of my glutes got his during a workout, that was it! My hip flexors were always flexible, so I figured they are weak and it’s related to my glutes too! Thanks!
@@DrGains You have the best way of thoroughly explaining and demonstrating without any extra "fluff". It's all practical, useful knowledge and technique, and that's everything I look for in fitness channels. Keep up the good work!
Best site for understanding how and why things work. Timely for me, glute/leg day 2morrow. Sound much improved, thanks Doc. PS just tried a few reps, intense for my hard gainers.
Been looking for an exercise to focus on more the minimus muscle because I've been wanting to strengthen the muscles around my hip. Started doing this exercise and felt exactly where it had been hurting. WOOH! Will be adding this to my glute day regularly. Thank you!
It shouldn't.. If your knee hurts then you need work on your squat.. A perfect squat shouldn't hurt knee.. Use resistant band below your knees and squat slowly.. Control each movement.. Within time your squat will be perfect.. Then perform this exercise.. Hope this works!!
Also as karate practioner find this movement very useful. We have done it only standing, not bending. Good muscle balance is essential to avoid injuries, pains, aches etc..
Outstanding Michael, I love the comprehensiveness of these vids. I am a person who needs to know everything about whatever it is, that's just me. Michael does this perfectly with his vids. Perfect is probs the most correct description! Thank you Michael.
I began going to the gym this week and I am so thankful for finding your videos. I’m going to track my progress and hopefully will have something to show for all the information you’ve provided! Thank you so much.
I’ve noticed lots of people speak about hinging at the hips for glute strengthening and embracing the core for back support but no one explains it and I think you will help me understand it more so could you please do a video on those two?
Okay so I seen this today and decided to throw it in on my leg routine. Definitely takes a second to get the feel of it but now that I have it it will be a staple in my glute isolation day.
Let us all know how it goes. I am esp concerned about this exercise might put a little too much pressure on my knee. After uv done it a couple of weeks Let me know if you feel it could cause some stress on the knee.
@@beverlycharles6534 you're the only one with your knees ... can't really rely on others for that data. try it without the cable first and just do 10 on each side... if you're feeling good... keep it going!
@@JessieStylz Nah!!! I won't risk it personally but in a year after u r doing it - just report back. I can't risk an injury. I'll have to wait a year or two - see if others have a problem. Being over 40, I hear a knee problem can plague a person for the rest of their life. ☠️🙀
@@beverlycharles6534 I'm 40 and lift heavy weights and do dangerous things with my time... whoever sold you on the lie that we get weaker with age should be jailed. You will be resilient if you choose to put the work in. Good luck staying safe out there.
So I been doing it for a month now and I have bad knees but it doesn’t put pressure on them I sit back a bit and do 10-12 each side. I too am in my 40 and lift weights and I like these at the end of my workout. Extra burn.
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
What would the two exercises in this superset be called? How many reps would you encourage on each size and how many sets? Should you use cable weight on the extended leg or regular motion of the body is enough?
Dunno why there's no response from the 10 likes but 1. I mean name can be anything unless ur like a fitness teacher who needs to make a memorable name for students but like 'glute' workout on ur schedule is gud enough along as you know what said glute workout consist of. 2. Simple answer would be until you feel fatigue, 1-2 min rest or switch to another workout then back at it again but really it's all personal COMFORTABLE preference as u may be of smaller stature compared to me so work one side then switch once u feel "tingling" or when u feel is necessary. As for the 3rd I assume you mean resistance bands, if so then yes u should implement them IF you can push pass the resistance but if you just beginning the starting as shown in the video is perfect until you build up to needing or wanting more resistance
Can you show an example of how to develop the tips of your glutes that connects with your hamstring? That is one of the hardest exercises for women Wellness competitors.
I'll add it to my list! If you have any other requests and want me to notify you when I've created related content, feel free to submit them via this form 👍 www.dr-gains.com/content-requests-&-feedback
If I don't have access to a cable machine, but would it be effective to do this with leg weights on my ankles? I would love it if you would provide versions of your exercises that can be done at home with only dumbells or resistance bands.
I use bands or ankle weights. I don’t have access to a cable machine and my PT has told me either bands or weights are fine, but if just starting to rehab an injury, start with bands and then transition to weights.
The visuals make all the difference in the world. This is one example that adds credence to the idiom that states, "one picture is worth a thousand words." You really need to see what's going on for any of this to make sense. Even though the explanation might be scientifically correct, few of us communicate using a purely scientific vocabulary. Meaning most of it is gibberish especially without the visuals.
So if I have a roller, stand it up, it's a little high, but I lift the leg and cross it over to the other side, and then do same coming back. Easy peasy, now I know the technical terminology, thanks man !!
Perfect timing! I was just looking into some exercises for glutes. Your video on chest insertions accelerated my progress on bench. In one week it put 20lbs on my max. Thanks for helping me hit 100kg!
In fact, if you have a minute to send a quick email to me explaining how you implemented my content and the benefits it brought you that I could use as a testimonial, I'd really appreciate it and will give you my Dr. Gains chest program for free when I release it! 🙏 If you do, you can send it to me at support@dr-gains.com. Thanks!
@@DrGains Absolutely! Thank you! Feel free to check out my lifts for yourself on my channel! I have videos from last year, and from my return from injury this year.
@@DrGains do you think you can figure out a single cable machine exercise or a dumbbells/barbell combo exercise for the chest like how you did with the biceps and back?
How funny, I was talking about how weak my glutes are while hiking and UA-cam delivered nicely. Thanks big Brother! I have asymmetrical glutes. My left glute is flat and is hard to activate. My right one kind is more developed but could be better. I fatigue while hiking and my hip flexors are the first to fatigue.
At 9:00 you say that the primary role of the gluteus minimus is external rotation. All the other videos and articles I have read say that the gluteus minimus is an internal rotator.
There's studies showing that it does both. I didn't want to confuse people / make it too complicated so I just chose the one that you can hit with this combo. Great insight though!
Thank you! Much more workout content to come. However, all of my full workouts will be featured exclusively in my online training programs. So if you're looking for full sessions with organized workouts with sets, reps, supersets, how much weight to use, etc, that's where you'll find them! (sorry - gotta make money somehow haha). I just did the beta-release of my shoulder programs last week (the links are in the video description above), and have selected multiple people to do them and provide feedback in return for 80% off. If you'd be interested in being a beta tester as well, shoot me an email at support@dr-gains.com!
Guys help me, I've been told that the glute medius and minimus work together and there's no workout that specifically targets the minimus. Therefore is their one that yes, targets both, but targets the minimus as the primary muscle?
You're welcome my friend! I actually already have a couple videos for that - you'll want to watch this one first: ua-cam.com/video/h48fR1YBrRQ/v-deo.html. That video goes over all the different motions that isolate each different part of the chest. Then this more recent one will give you a workout for your lower chest, which you can adapt to hit the upper chest as well: ua-cam.com/video/1VgQtAN6VOU/v-deo.html. You can also use the links in the video description above to submit specific requests and be notified when the content is released 👊 Much more to come!
This and the 10 commandments for chest are some of the most helpful videos I've gotten from UA-cam Could you please do a lat focuses video like this? Particularly with lower lats? I'm not sure but are the lats and obliques working together in any movements? If so, how?
Glad I could help! I'll add a video specifically on the lats and obliques to my to-do list 👊 A very high-level answer is that they will often be activated together.. but it's not that they're necessarily performing the same motion. Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Thinking of the same thing. It does certainly seem feasible, although it depends on what resistance bands you have, as well as what you have in your surroundings. It would be best, I believe, to have something like a poll to attach the resistance (in case of resistance cable) and then to the leg, and use the poll also to keep your balance throughout the exercise, like he's doing. It does not seem to be feasible with one of those normal elastic bands that are like a closed circle, in that case the best one could do is to actually divide the exercise in 3 pieces, one with pistol Squats + the the other two.
I'm 42 and decided I'm too young to be old, so I bought a dirt bike. Also, I'm too old to be ignorant so before I go race this Two Wheeled Fountain of Youth I need to get into shape. This is exactly what I need to build up the foundation of my back muscles. Since I learned that weak glutes = weak lower back I've been looking for exercises that hit the anterior glutes. Thanks Doc.
Lots of good info here. I love the anatomy. It would be nice to see more focus on the exercise technique though. I find myself rewinding the videos to watch that part multiple times.
Dr. G. I need to see what you mean by turning towards the cable and letting the resistance now come from in front of it and slightly to the side. You need to show how to do that position.
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
@@DrGains Ok, will do. By the way, these exercises are working for my glutes. They have worked much faster and better than other exercise I've done for my glutes. Glad I tried them.😊
Hi Jose, great question. Yes, you can get similar stimuli with a rubber / resistance band.. but the downside is the resistance with bands isn't consistent. It effectively gets "heavier" the farther it stretches, and lighter as it relaxes back. There are some instances where that's not a huge deal, but it does make a big difference here. You want the resistance at the very beginning of the motion to be the same as it is in the middle and at the end. With that said, yes the squat and hip thruster will hit gluteus maximus which the rubber band tension when the knees are bent will hit gluteus minimus and standing up on an abductor machine will hit gluteus medius. This combo is just a way to hit them all at once 👍
@@DrGains Most important , in this Exercise (Bend Squat) , it is possible to achieve GREAT OVERLOAD to result in Better Glutes ( meanwhile in the cable exercise , thus targeting perfectly the 3 , the Growth Stimulus is definitly lower). So : FIRST Bend Squat/Lunges/Hip Thrust/ SL deadlift & THEN add Cable exercise and Stairs Machine. PS Check all brazilian lady Fitness video Routine (n° 1 in shaping ROUND Butt !)
I have watched hundreds of videos- yours are by far THE VERY BEST you explain everything in easily understood layman terms. The side graphics you display while explaining movement help tremendously ! Also you calm pace helps me totally absorb all that you are explaining. Thank you sooo much!
Interesting that the movement is similar to Ice and Inline Skating. My Glutes are well-developed due to weight training and Inline Skating.
Prove it
@@giggityeffyou LOL ua-cam.com/users/shortsDRldghLgXs8?feature=share
You are officially my favorite fitness channel. I have NEVER been able to feel a full glute workout because I simply had no idea about muscle groups, how the muscles move, or how to actually “work” them. I’m so happy I found you ❤️ I can’t wait to try this exercise!!!!!
Great to have you here Laura! Let me know how it goes! 👊
I’m going to try this too👊🏽
Soooo these truly humbled me 😂 stabilizing & positioning on the cable machine is tricky!! But I’m going to continue to incorporate this exercise in my routine& can’t wait to see & feel progression 😁 thanks again!!
How many repetitions and sets?
@@cf-r3488 Agreed! No idea, as well!
Would be really beneficial to see the exercises from different camera angles
I second that! And also, show the exercise when you add the rotation mentioned at 11:50.
Same here
Agree not really seeing the excise.
I agree.
As a ballet dancer, this is by far the best channel for my kidzz. They don' t understand why our medius is so developed and our maximus so flat.
Because of femur over rotation and pelvic (unhealthy) basculation.
The animated images of isolated muscles are *GOLD* ✨✨✨✨
THANK YOU SOOOO MUCH!!! 🙏🏻💜
Thank you!! That's great to hear, and glad I could help! 👍
Not going for too skinny helps a flat Maximus. But I get, it’s not about esthetics necessarily.
@@Changesonemackignorant comment. Not everything is for your preferences, weirdo.
My daughter , a ballet mistress for a school, after 18 yrs of training, I started doing some of her bar exercises, because at 79 yrs I started having hip pain after long walks, outside of hips, after 6 months of training it has resolved.
The doc's channel is absolutely a treasure pure gold
Actual exercise between 1.15 to 1.55. Greaaaat content, Thank you for making the video and sharing your expertise with us 👍
Thank you man I was too bored to watch entire video 😭
Way too much time spent explaining anatomy with less than a minute spent on exercise. Also. You can literally do the same thing on the floor with a band
Thank you!!!
Thank you!!!
Thank you
I like that you described the exercise before going into anatomic details.
And that you did it without unneccesary talk before that.
I hate it when UA-camrs talk, talk before showing something.
Your anatomy description hit the sweetspot, just right for understanding
why your exercise is good.
The combination of simultanous anatomy and exercise details nailed it!
I have reverse S-curve scoliosis. For years I was plagued by improper tracking of left leg that robbed me of benefits of walking. Have tried everything I could think of, most recently strengthening the right glutes medius per the trendelenburg issue. Helped a tiny bit, but did not solve the problem. This morning I did about 15 reps of your exercise on both legs. I had to drive to complete an errand. Normally, driving causes/allows things to stiffen up. Not this time. I am really feeling the benefit of your exercise. Both legs are correctly pushing off on the gluteus maximus. I am working at home, so don't have cable machine. Will be added ankle weights. A BIG THANK YOU.
Thank you for giving the anatomy along with the exercises . A very informed instruction is so very helpful!!!
This is very helpful. I’m 63 and waiting for two knee replacements and have four neuromas in my feet. All that has frustratingly limited my exercise. Ugh. This is helpful. Im activating muscles I otherwise could not work without danger. Immediately afterward I was standing up straighter and felt lighter on my feet. Thanks. You’re filling a void other MDs don’t address.
Amazing. I’ve definitely watched a lot of videos regarding glute workouts that always end up saying the same thing. Your information is so unique and you are obviously very knowledgeable. Great channel
Thank you my friend!
All my misery is in left glut area. Recovered from shattered hip and shattered pelvis gonna try it. Looks awesome 35 months after surgery you'd be amazed how I am doing. Finally a video I've been looking for.
Great to hear Calvin - let me know how it goes!
@@DrGains already love it. Tell your patients they can defy the odds. They told me i was shattered beyond belief I wad literally pieced back together told prolly never walk without cane or walker. Negative I refused to accepted it. I did therapy and stretching constantly. Blood flow and circulation is the key to healing. People have to move accept the pain and you can do it. My pain level was so bad for 2 years I could not sleep, also had other trauma besides hip and pelvis. Oh yeah I qm 55 to boot age means nothing. Never say I can't, if I did I would've never made the crawl threw the woods to my truck and get in it. NEVER GIVE UP ON YOURSELF
I am currently in PT after arthroscopic knee surgery. Very slow recovery because I was still having leg weakness after a pickleball injury a year and half prior. In pickleball I took a very hard fall backward onto one ischial tuberosity (same side as all the problems I now have). The fall actually shifted my ilium upward. Anyway, lots of pain and 'disability' after that fall with a very slow recovery. I did return to pickleball but maybe because my hip was still not working well, I injured my knee. I am so glad I stumbled onto your video and I can't wait to try these glut exercises. I am a retired PT and want/need to get back to pickleball, minus the running backward and to the side! I was glad to read you have started pickleball. Maybe you have some recommended exercises for the sport. I signed up for your weekly newsletter!
My life changed on December 8, 2023 and December 10, 2023. & months later I'm back in the gym trying to recover. While I may always be on oxygen, I'm back to hitting the leg-press, adduction machine, abduction machine and leg extension machine. On the adduction machine I had been using 340LBs. Now I am only able to get to 200LBs. My cardiologist would prefer I do less than 50 LBs - so there is that.
I'm not quite understanding how not using a machine would get me back to where I was. I'm 73, but, I was doing 1,000LB leg-press on December 7th.
The last tip, rotating towards the cable REALLY makes a difference. The exercise went from easy to burning hard immediately.
It’s crazy how tiny adjustments like that can make such a big difference - but they absolutely do!
@DrGains good video tips as usual, but if you don't mind my saying so, would be great/more thorough if you had also included a frontal camera view so we could see EXACTLY how much rotation, depth, technique,etc., you're talking about. Thanks for all your work/efforts ✊️
See, I got t same ?2 :)
@@DrGains I have to agree with one comment , your video is excellent , to explaining to us layman, and so we can understand what you are talking about .
Suchhh a great workout! I did it at the gym and literally hit allllll the glutes just like he says! This is my go to for the next 4 weeks
Assisted five movements per side glutes are absolutely buzzing, reveals I got a long ways to build, so effective
Another excellent presentation, exercise and anatomy explanation. You offer top notch everything. Thank you!
This channel is EVERYTHING
Thank you so much, I was T-Boned in a car accident in which my car was totaled. It’s been a year later and am still going through physical therapy. I understand my exercises prescribed so much more now that I watched the whole video. They’re not the same exercises but your explanation was so thorough I understand them better. Thank you!!
G’day Dr Gains Cheers from Brisbane Australia. Yesterday I discovered your channel at the right time. I’m 66 yr old male. 15 mths ago it was ascertained that I had Osteoporosis in a not so good way. I joined a Bone Clicic where I participate in bone building/ strengthening programme that includes Dead Lifts, Squats & standing Press, sprinkled with balance exercises. I had a recent bone density scan done which showed some improvements which is better than going backwards further. My major problem is I’m still losing muscle & strength many areas that I can’t afford too. E.g. Glutes & upper legs, particularly at back of thighs, despite my weight training. Have on a couple occasions hurt lower back muscles & need to fix that too. As you can tell I’m in a difficult position that could be detrimental to a long physical life.
Anyway I’m going to follow you & listen to what you share & hopefully I get the gains I’m after. 🇦🇺🐨
Hi Craig, glad you found my channel! And glad you've been able to make some improvements! If you have any specific content requests, please feel free to submit them via this form - I use it to decide what to prioritize and can also notify you when I have the content you're looking for: www.dr-gains.com/content-requests-&-feedback Either way, hope my content helps you!
@@DrGains wow!! Thanks for taking time to respond to me, as I can imagine you are very busy bloke. Thanks for opportunity to make any suggestions to help you make content decisions. Men with Osteoporosis isn’t unheard of but not that common either & apart from this curse I’m a pretty healthy bloke, & actually tried to take care of myself over the last 25yrs. I’m, what I call a racing lizard, you know, slender build. Who knew this would work against me in later life. Haha. Now I’ve discovered you I’ll be watching for each notification. Love your content & the way you present each subject. Keep up the good work, & who knows I may be able to help with a suggestion or 2. As we say in Aussie…Cheers Mate!👍🇦🇺🐨
You’re very informative and it is appreciated! It’s nice to actually understand what’s happen during the movements and why I’m doing it. Can’t wait for more videos and to try this tomorrow!
The years of study has really paid off for you.
I cannot wait to try this tomorrow!
I'll try to remember to come back but of course results aren't going to come over night so if anyone's curious after a few months please remind me!
Let me know how it goes! :D
How it goes?
Thanks for using the skeleton as you describe the different exercises and roles. It was a great help and you’re an awesome teacher.
Thank you for the full explanation. It is very useful for me as an aging woman to keep me from getting hurt trying to do all those viral exercises not knowing exactly how to do them properly.
Just did this for curiosity with no resistance and I already feel it.. Damn.. Gonna add this to my routine..
🔥
Your channel is awesome and very much underrated. I really wish people discover this treasure. Please do detailed videos on abs muscles as well in your upcoming videos. Thank you. Much love ❤️
Thank you Jerine! 🙏 Appreciate your help sharing the channel! And ab videos are definitely coming 👊
Can I do this exercise at home without a cable machine, using a resistance band holding on to something?
I can bang out side abduction exercises all day long so was curious as to what Dr. Gains could bring to the table and I was struggling to hit 10 reps never mind 20. You absolutely know your stuff! Thanks!
That last motion performed in the exercise where he states activates the glute med is INTERNAL rotation. When you kick your ankle out your femur points in, thus the leg is internally rotating, not external
Sorry but that's incorrect. If you rotate your ankle out, then your femur will rotate out with it, since they're locked together via the tibiofemoral joint. To say otherwise defies anatomy and physics.
But With internal rotation and abduction, glute minimus gets activated, please guide
@@DrGains with all due respect in the video it looks as if the ankle is outside of the knee, when this occurs where the knee is fixed in place it creates internal rotation.
@@DrGains After reviewing with colleagues and spending time to evaluate the video. What you are saying is correct, but in the video the individual is internally rotating. With all respect. I do like your channel and I think you produce good material, but I disagree with the movements in the video as when you rotate the femur inward and the fixed point is at the knee, the ankle must kick outward.
I’ll be doing this at home with ankle weights! I have been dealing with a pretty bad hip flexor injury and it’s wreaked havoc on me…lol. I believe it’s from weak glutes, because I have never trained glutes specifically! I worked out a lot and whatever part of my glutes got his during a workout, that was it! My hip flexors were always flexible, so I figured they are weak and it’s related to my glutes too! Thanks!
Not sure how I just now found this channel, but it's a godsend for someone like me who wants to be a personal trainer
Glad you found it! And good luck!
@@DrGains You have the best way of thoroughly explaining and demonstrating without any extra "fluff". It's all practical, useful knowledge and technique, and that's everything I look for in fitness channels. Keep up the good work!
Appreciate the anatomy explanation. Better for grasping the understanding of ISO movements. This will help my workout routine tremendously! Thank you.
Best site for understanding how and why things work. Timely for me, glute/leg day 2morrow. Sound much improved, thanks Doc. PS just tried a few reps, intense for my hard gainers.
Thanks Mark! Always appreciate hearing feedback like that 🙏 And yes, it's incredibly intense if you do it right haha
Would be great if you could be filmed full height versus half body. Tq for details of the 3 gluteus muscles and appropriate exercise for each.
Noted! Thanks for the feedback 👍
Been looking for an exercise to focus on more the minimus muscle because I've been wanting to strengthen the muscles around my hip. Started doing this exercise and felt exactly where it had been hurting. WOOH! Will be adding this to my glute day regularly. Thank you!
What if this stresses my knee?
Don’t let it
It shouldn't.. If your knee hurts then you need work on your squat.. A perfect squat shouldn't hurt knee.. Use resistant band below your knees and squat slowly.. Control each movement.. Within time your squat will be perfect.. Then perform this exercise.. Hope this works!!
Then lose weight
Ty
@@arnovo3619omggg thanks
It took me a week to heal after doing this exercise. I started practicing the move without weights. I love it. Thank you
Thanks for sharing, keep it up :D
@@DrGains I did it on the lightest weights and it was not as hard.
Excellent exclamation and illustrations. Hip movements are difficult to understand even for medical people. I feel like watching again and again.
Also as karate practioner find this movement very useful. We have done it only standing, not bending. Good muscle balance is essential to avoid injuries, pains, aches etc..
Man doc you are cool. Everything is so practical and at the point.
Appreciate that man!
Outstanding Michael, I love the comprehensiveness of these vids. I am a person who needs to know everything about whatever it is, that's just me. Michael does this perfectly with his vids. Perfect is probs the most correct description! Thank you Michael.
I began going to the gym this week and I am so thankful for finding your videos. I’m going to track my progress and hopefully will have something to show for all the information you’ve provided! Thank you so much.
You're very welcome - let me know how it goes!
Please share your results to motivate beginners like me!!!
I’ve noticed lots of people speak about hinging at the hips for glute strengthening and embracing the core for back support but no one explains it and I think you will help me understand it more so could you please do a video on those two?
Thanks, doc! Been looking for a channel which explains working out well. This hits the spot.
Okay so I seen this today and decided to throw it in on my leg routine. Definitely takes a second to get the feel of it but now that I have it it will be a staple in my glute isolation day.
Let us all know how it goes. I am esp concerned about this exercise might put a little too much pressure on my knee. After uv done it a couple of weeks Let me know if you feel it could cause some stress on the knee.
@@beverlycharles6534 you're the only one with your knees ... can't really rely on others for that data. try it without the cable first and just do 10 on each side... if you're feeling good... keep it going!
@@JessieStylz Nah!!! I won't risk it personally but in a year after u r doing it - just report back. I can't risk an injury. I'll have to wait a year or two - see if others have a problem. Being over 40, I hear a knee problem can plague a person for the rest of their life. ☠️🙀
@@beverlycharles6534 I'm 40 and lift heavy weights and do dangerous things with my time... whoever sold you on the lie that we get weaker with age should be jailed. You will be resilient if you choose to put the work in. Good luck staying safe out there.
So I been doing it for a month now and I have bad knees but it doesn’t put pressure on them I sit back a bit and do 10-12 each side. I too am in my 40 and lift weights and I like these at the end of my workout. Extra burn.
U r very talented & very simple & sincere in explaining... thanku sir..I will try now
Just found you. Thanks so much for this! I really enjoy + appreciate the science, and thorough explanation. Keep it up!! 💯
Thanks Michelle! Glad you find it valuable 👊😊
looking at the gains of those spruiking gains is always a great indicator of whether you should listen to them
Please do a video on the lat muscles, would love to see how they work in-depth
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
What would the two exercises in this superset be called? How many reps would you encourage on each size and how many sets? Should you use cable weight on the extended leg or regular motion of the body is enough?
Dunno why there's no response from the 10 likes but 1. I mean name can be anything unless ur like a fitness teacher who needs to make a memorable name for students but like 'glute' workout on ur schedule is gud enough along as you know what said glute workout consist of. 2. Simple answer would be until you feel fatigue, 1-2 min rest or switch to another workout then back at it again but really it's all personal COMFORTABLE preference as u may be of smaller stature compared to me so work one side then switch once u feel "tingling" or when u feel is necessary. As for the 3rd I assume you mean resistance bands, if so then yes u should implement them IF you can push pass the resistance but if you just beginning the starting as shown in the video is perfect until you build up to needing or wanting more resistance
Would u pls show us how to do this using a chair and a stretching band?
I’ve been teaching my pilates group classes the glutes musculature.
Thank you for inspiring a put it all together exercise
Can you show an example of how to develop the tips of your glutes that connects with your hamstring? That is one of the hardest exercises for women Wellness competitors.
I'll add it to my list! If you have any other requests and want me to notify you when I've created related content, feel free to submit them via this form 👍 www.dr-gains.com/content-requests-&-feedback
If I don't have access to a cable machine, but would it be effective to do this with leg weights on my ankles? I would love it if you would provide versions of your exercises that can be done at home with only dumbells or resistance bands.
I use bands or ankle weights. I don’t have access to a cable machine and my PT has told me either bands or weights are fine, but if just starting to rehab an injury, start with bands and then transition to weights.
I have a cable machine but just body weight burns. 🥵
New to your channel. Your visuals and setup examples are simple, concise, and informative. Looking forward to seeing more content!
The visuals make all the difference in the world. This is one example that adds credence to the idiom that states, "one picture is worth a thousand words." You really need to see what's going on for any of this to make sense.
Even though the explanation might be scientifically correct, few of us communicate using a purely scientific vocabulary. Meaning most of it is gibberish especially without the visuals.
This doctor are so generous to share his knowledge with the community, respect 🙏
To finally see this explained in layers...Bravo!
Subscribed doc. I’m a nurse! Using your vids for gains + anatomy review
Could you do full Back workout tutorial? Would be interesting to see your take on that 😊 keep up the good work 💪💪
I'll add it to my list! Also feel free to submit that and any other requests you have via the feedback form in the video description! 👊
I have very high hips and hip dips, so hopefully this exercise can help me build up a rounded glute
So if I have a roller, stand it up, it's a little high, but I lift the leg and cross it over to the other side, and then do same coming back. Easy peasy, now I know the technical terminology, thanks man !!
Perfect timing! I was just looking into some exercises for glutes. Your video on chest insertions accelerated my progress on bench. In one week it put 20lbs on my max. Thanks for helping me hit 100kg!
20 lbs in a week?? Amazing news man! I'll have to use you as a case study / testimonial when I release my full chest workout program!
In fact, if you have a minute to send a quick email to me explaining how you implemented my content and the benefits it brought you that I could use as a testimonial, I'd really appreciate it and will give you my Dr. Gains chest program for free when I release it! 🙏 If you do, you can send it to me at support@dr-gains.com. Thanks!
@@DrGains Absolutely! Thank you! Feel free to check out my lifts for yourself on my channel! I have videos from last year, and from my return from injury this year.
Awesome - I definitely will! 👊
Loved this - so simplified for those of us non medical other than school,standard skeleton
It’s gonna be much cooler when you grow even more. Your content is great because you’re so knowledgeable. I can’t wait to see more. Just subscribed.
I appreciate that my friend, huge thanks!
@@DrGains hell yeah!
@@DrGains do you think you can figure out a single cable machine exercise or a dumbbells/barbell combo exercise for the chest like how you did with the biceps and back?
How funny, I was talking about how weak my glutes are while hiking and UA-cam delivered nicely. Thanks big Brother! I have asymmetrical glutes. My left glute is flat and is hard to activate. My right one kind is more developed but could be better. I fatigue while hiking and my hip flexors are the first to fatigue.
Thank you so much for sharing such informative video. The best of all 👍🏻
At 9:00 you say that the primary role of the gluteus minimus is external rotation. All the other videos and articles I have read say that the gluteus minimus is an internal rotator.
There's studies showing that it does both. I didn't want to confuse people / make it too complicated so I just chose the one that you can hit with this combo. Great insight though!
Good presentation. Thanks.
great info! Suggest reducing the choppiness in the the speaking, e.g., remove the pauses before and after "and".
Hi,could let us the equipments we need if we are not able to go to the gym. Thanks
Excellent video I have hoping to find all three muscles covered thank you I am definitely subscribed 👍👍👍
Awesome! Thank you!
Dr Gains, I love the content and explanation in this video and all of your other videos. Would you do more workouts in your videos?🤔
Thank you! Much more workout content to come. However, all of my full workouts will be featured exclusively in my online training programs. So if you're looking for full sessions with organized workouts with sets, reps, supersets, how much weight to use, etc, that's where you'll find them! (sorry - gotta make money somehow haha). I just did the beta-release of my shoulder programs last week (the links are in the video description above), and have selected multiple people to do them and provide feedback in return for 80% off. If you'd be interested in being a beta tester as well, shoot me an email at support@dr-gains.com!
Amazing channel! Thank you so much for sharing your knowledge !👊
Excellent info. Subscribed!!👍
Guys help me, I've been told that the glute medius and minimus work together and there's no workout that specifically targets the minimus. Therefore is their one that yes, targets both, but targets the minimus as the primary muscle?
It would help to have all the images oriented the same direction.
Thank you so much for these exercises 🙏🙏
Can you make video on how to isolate upper, mid and lower chest.
You're welcome my friend! I actually already have a couple videos for that - you'll want to watch this one first: ua-cam.com/video/h48fR1YBrRQ/v-deo.html. That video goes over all the different motions that isolate each different part of the chest. Then this more recent one will give you a workout for your lower chest, which you can adapt to hit the upper chest as well: ua-cam.com/video/1VgQtAN6VOU/v-deo.html. You can also use the links in the video description above to submit specific requests and be notified when the content is released 👊 Much more to come!
Excellent video Dr. Gains! Question: Do these exercises also help with mobility? Thanks
Outstanding video. Thank you.
This and the 10 commandments for chest are some of the most helpful videos I've gotten from UA-cam
Could you please do a lat focuses video like this? Particularly with lower lats?
I'm not sure but are the lats and obliques working together in any movements? If so, how?
Glad I could help! I'll add a video specifically on the lats and obliques to my to-do list 👊 A very high-level answer is that they will often be activated together.. but it's not that they're necessarily performing the same motion. Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Btw I do also go over the lats briefly in the last video I posted a couple days ago!
Does anyone has a tip to recreate a cable system at home, eg. With resistance bands? We don’t have such a system at our gym unfortunately
If you don't have access to a cable machine, could this excercise be done with resistance bands?
Thinking of the same thing. It does certainly seem feasible, although it depends on what resistance bands you have, as well as what you have in your surroundings. It would be best, I believe, to have something like a poll to attach the resistance (in case of resistance cable) and then to the leg, and use the poll also to keep your balance throughout the exercise, like he's doing.
It does not seem to be feasible with one of those normal elastic bands that are like a closed circle, in that case the best one could do is to actually divide the exercise in 3 pieces, one with pistol Squats + the the other two.
Yes it can! The resistance just won't be constant throughout the motion
I'm 42 and decided I'm too young to be old, so I bought a dirt bike. Also, I'm too old to be ignorant so before I go race this Two Wheeled Fountain of Youth I need to get into shape.
This is exactly what I need to build up the foundation of my back muscles. Since I learned that weak glutes = weak lower back I've been looking for exercises that hit the anterior glutes.
Thanks Doc.
This is such a fantastic breakdown of the three muscles and what they do. Thank you so much! Loved it👍
I agree.
Lots of good info here. I love the anatomy. It would be nice to see more focus on the exercise technique though. I find myself rewinding the videos to watch that part multiple times.
Great info! You should make more videos!!
This seems like a nuanced sequence. Wish there were more instructions on form and can I use bands? I don’t have a $2,500 machine at home.
i just found this channel after my leg day today.. what a timing
Do you recommend using the hip abduction machines just to sit down and exercise the minimus and medius?
Wow! Where have you been? Such great and thorough instruction and love the visual aids😉
Thank you so much!
Lisa 🏋🏼♀️🏋🏼♀️🏋🏼♀️🧘🏼♀️🧘🏼♀️
Thanks so much!
Wow this video is excellent. I love the explanations
Perfect!
So detailed and helpful.
Thank you
Glad it was helpful!
Dr. G. I need to see what you mean by turning towards the cable and letting the resistance now come from in front of it and slightly to the side. You need to show how to do that position.
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
@@DrGains Ok, will do. By the way, these exercises are working for my glutes. They have worked much faster and better than other exercise I've done for my glutes. Glad I tried them.😊
I’ll definitely try and update the results after a month or so
Let’s see.. wait till then 😉
10 months later...any udpates you'd be willing to share with the class? :)
@@pennypenny376 I’m called by everyone by thick gyaatt
I’m a man.
Subscribed excellent presentation ☺️
Thanks a million!
Can these stimuli be achieved in the rubber band squat, rubber band hip thrust, or abductor machine without sitting? Thanks Michael.
Hi Jose, great question. Yes, you can get similar stimuli with a rubber / resistance band.. but the downside is the resistance with bands isn't consistent. It effectively gets "heavier" the farther it stretches, and lighter as it relaxes back. There are some instances where that's not a huge deal, but it does make a big difference here. You want the resistance at the very beginning of the motion to be the same as it is in the middle and at the end. With that said, yes the squat and hip thruster will hit gluteus maximus which the rubber band tension when the knees are bent will hit gluteus minimus and standing up on an abductor machine will hit gluteus medius. This combo is just a way to hit them all at once 👍
@@DrGains Most important , in this Exercise (Bend Squat) , it is possible to achieve GREAT OVERLOAD to result in Better Glutes ( meanwhile in the cable exercise , thus targeting perfectly the 3 , the Growth Stimulus is definitly lower). So : FIRST Bend Squat/Lunges/Hip Thrust/ SL deadlift & THEN add Cable exercise and Stairs Machine. PS Check all brazilian lady Fitness video Routine (n° 1 in shaping ROUND Butt !)
Hello doctor, you should show actual demonstration of exercise.Mere description is not enough.
It's funny that you say so because there are actual demonstrations 😂
Did you not watch the video? He demonstrates within the first few minutes.