If you want to wake up your glutes because they are weak, underdeveloped or just not looking the way you want them to, then this is the video you’re not going to want to miss. Here, I’m going to show you four glute exercises (only two of which you need to do) that can be done every day to help you build bigger, stronger glutes and that will have a byproduct of less hip and low back dysfunction.
The key to glute exercises and their effectiveness is to be sure you’re working on the right ones. Far too often, when people try and do glute workouts they focus on exercises for glutes that are primarily using the glute max. Trust me, if you are doing squats, lunges, step ups, leg press, deadlifts, or any other sagittal plane dominant leg exercise your glute max is getting plenty of work already.
The glute muscle that is almost always underdeveloped and weak however is the one we want to hit here. It’s called the glute medius.
The functions of the glute max and glute medius are very different. While the maximus is an effective hip extender and slight external hip rotator, the medius has an incredibly strong capability of controlling the hip in the frontal plane through abduction and the transverse plane through hip rotation. Unless you are purposely putting exercises into your hip and glute workouts that engage the muscles through these motions you simply will not develop these muscles to their capacity.
The result of not paying enough attention to the right muscles in the glutes goes way beyond just the aesthetic repercussions. The butt will not only look flat and potentially sagging but the internal hip stability and strength will be lacking which often times leads to injuries and weakness in the low back and hip muscles.
So in order to get this right there are a few things we can do. The good thing is, everything I show you here can be done at any time during the day and without any equipment needed.
The first two are performed on the floor. This is slightly inferior to the standing version but if you are a beginner it provides you with a better opportunity to engage the muscles and feel them contract. This is especially helpful for those whose glutes need to wake up having never really been stimulated through current every day activities.
While laying on your side, point the toe on the top leg down towards the ground. Be sure to bring the leg in front of the body and keep it there the entire time. Now, lift the leg up towards the ceiling as high as you can. This is called hip abduction. Don’t worry about how many reps you can do, instead focus on getting a strong contraction in the hip and hold it for a brief second before proceeding into your next rep. Keep the quality high and stop when you cannot resist the burn any more.
Next exercise, bring the leg behind the body and this time point the toe up towards the ceiling. Once again, lift the leg up as high as you can keeping the toe pointed up throughout. Stop when the burn is too much. You don’t need to do these any more than one set per day but make sure you stay consistent with it since this is where you’ll start to build the mind muscle connection needed to really see benefits.
The last two exercises can be done as an alternative to the laying down versions, and these are done standing up.
For the first one, as before, bring your leg in front of your body with the toe pointed down towards the ground. Swing the leg out to the side into hip abduction as far as you can go. Make sure to remember to drop the hip on the leg that is standing on the ground to get abduction on it as well, making this a perfect two-for-one glute exercise.
Finally, with the leg slightly behind the body, point your toe to the sky and swing your leg up. Here, as you swing be sure to rotate your hips as shown to include closed chain hip external rotation as a component of the function of the glute medius you are trying to train.
If you do these consistently I promise not only will you have a better, rounder looking butt and stronger glutes but your hips and low back will be healthier in the long run.
If you’re looking for a complete program that overlooks nothing in your training and helps to create a well rounded, strong, ripped and athletic body be sure to visit athleanx.com via the link below and pick the program that is suited specially to your goals. I’ll get you the results you’re looking for.
For more videos on how to awaken your glutes and the best glute exercises for getting a rounder butt, be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it is published.
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Chris Wright
*NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/glute-wakeup
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
@Tristan Yokom the second one should appear in your dashboard, in the ‘programs’ section. You’ll have 2 unlocked programs now.
if you won the same program twice (nxt anabolix), give it to someone else.
I won nxt anabolix twice, is there a way to send it to someone?
5’10 170 lbs at 8% body fat at 17 i have unven abs and would love a video for the already fit people to help even out and target specific spots on our abdominal muscles
Dear Jeff can you make a video on excessive carring angle in elbow ? it’s causing a lot of pain in pushing exercise specially on lying triceps extension
My wife usually wakes them up
@AxxL Based schizo poster
I bet she busts your cheeks out on the regular
Zing
Debauchery
Jeff’s wife keeps waking up because Jeff does these exercises in his sleep
That’s why Jesse looks so tired.
Why sleep is killing your gains
@drz He looks tired because he pays for his body. #nocumnocase
jeff sleeps in a separate bed. if his wife rolled over and woke him up it would hinder recovery.
LOL
You have changed my life
ATHLEAN-X™
Mine too. I became a physical therapist because of Jeff and I love it
“Booty is more important than food. Booty is more important than water.”
~Fleece Johnson, Booty Warrior
WTF is up with your profile picture?
@Diego Sandoval
DON’T MAKE ME RUIN THAT BUTT CHRIS HANDSOME
gettin’ sum booty is mo important than doin face pulls
“That’s right, I called ya Chris Handsome”
I don’t got no milk or cookies
I spend 14 hours of my day doing all the things Jeff says to do every day
@drz wow, this is a high quality rep.
Do it for the carrot cake
Not surprised you still live with yo mom and has 2 boifriends
https://youtu.be/gktP1vk3nv0
:-D
This is such an essential thing to learn if you are into weightlifting. Your glutes are responsible for so much power and stability and without them working properly you won’t get nearly as much out of any major lifts and you will be much more susceptible to injury
so glad jeff does all this. i never focused on glutes until he said to lol a solid month now incorporating them – looking forward to those gains
I’m definitely noticing that my lower back and glutes are so important. I’ve always loved training my legs because it feels good and my arms show any definition crazy fast. but now I’m realizing the “boring exercises” are probably the most important after all. (ive had sciatica pain off/on since November… it sucks so bad)
“If I can…” sounded like something else.
I thought Jeff straight cursed at me at the start of the video. I mean, I deserve it, but still…
Reminds me of Woody Allen lamenting, “Oh Lord! Why do I deserve this?!,
Oh, yeah, right. I forgot.”
Jeff is the type of guy to drink 2 cups of coffee at a time, one with each hand to avoid muscle imbalance
He wakes up on both sides of the bed, has a toothbrush in both hands, and wakes both of his sons up for school at the same time.
@Muhammad Usman coffee is a pre workout
LOL
why did this make me laugh so much
Just tried this and I can’t fit through doorways anymore. People are beginning to stare
Jessie worked his glutes so hard they caught on fire.. hope he’s doing alright now
Is that the smell of burning &$$?
His glutes are so hot they now call him Smoke Dog
Could you make a video where you put together all the “DO THIS EVERY DAY” videos in a compilation or summarize all of them? would be amazing and good life advice.
It’s gonna depend on people but amazing idea
I think he has a playlist on yt about it
Brb 20 hours of do this every day. So you do all and then go to sleep again for 4 hours.
It would be a cool video, but not really relevant to anyone.
Most of these “do this everyday” videos are meant to address specific problems people might have.
@Garrett Rowland it’d be interesting to do maybe a little more specific set of exercises for someone with specific enough goals but at the same time broad enough to reach a large audience. maybe a “females who want to tone” video “guys that want overall muscle-tone and build” “athletic training for peak performance” “look good naked” etc… it is kind of tricky to find an older exercise sometimes because his channel is older. but i still love it here.
My list of daily exercises is growing unmanageably long.
Hahahahahahahahahahah
Try combining them. Say with calf raises or jumping jacks. But put the beer glass down first.
lol haha yes
Jeff: I can’t do a lot of these…
All of us watching: So we cannot do even one rep, got it.