♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Howdy, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- Once again, in our opinion, of course, Bob.
- So let's talk about butts.
- The buttocks. - Yes.
- Actually, the gluteus maximus,
the muscle that so many people really work.
There's so many reasons for it, Bob.
- Yeah, it comes in handy quite often.
- Right.
And now, in the last, I dunno,
a few years, we're talking about gluteus, ah...
- Minimus?
- No, the maximus where it forgets to work.
- Oh, amnesia.
- Amnesia. See, I had a little amnesia myself there.
- Yeah (laughing) - That hip,
if you sit a lot, the hip flexors get tight,
these muscles turn off, - Right.
- and then you start getting hamstrings strains,
pulls, all those things.
And I've been having problems with that
in the last couple of years.
It's really interfering with my running.
- He's been having trouble with hamstring problems,
so he's trying to get the glute to really kick in
and take some of the stress off with running.
- Exactly. Next thing, low back pain.
If you've got strong glutes, that fascia
and those tissues connect up with the low back.
And also people are concerned
about the tush. - Looking good.
- You gotta look good, you know.
- Now, when you get our age,
it becomes less- - Yeah, right,
we don't care. - of a (indistinct)
- That's not a real important thing,
- We got the flat butt.
- Anyways, to do this, to get it stronger,
there's body weight exercise.
But typically, you're gonna need some resistance.
- Right.
- It's a large muscle.
You wanna work it hard, and the thing that I-
- But we're not using weights.
- Right, and that's the thing,
if you've got weights at home, a big five foot long,
45 pound bar for,
a lot of people don't have that.
You don't have room for it.
Maybe you don't want to purchase it. You do not need to.
If you have them great, or you want to go to the gym.
Great.
But the bands I think are outstanding
on lots of different options you can do.
And that's what we're going to show.
So shall we...
Shall we quit talking?
All right, so I'm going to show you,
this is a real basic one.
The nice thing about this one is not only works your glute,
but it's going to work your balance a little bit.
So I'm going to take the two band.
You know, you got have some someplace
to attach it to something,
put it around the door, you know,
- The bands do come with an anchor
that can be put into the door.
- Exactly. It looks just like this.
- This is a little more, I'd say handy.
- Yeah, it works pretty good.
You just put it in like that and we've got
different levels and those things work well.
They also come with a velcro strap
that I already have on my ankle.
I'm going to put that on there.
It works really well.
You know, you may need something to balance.
So, you know, I grabbed the wall chair
and we use a Bulia stick and good posture.
So we're not gonna do this
cause that's not gonna work that glute.
Good posture and keep the knees straight.
We're not doing the hamstring.
Knees straight and, boy right now,
I can feel that glute going to town.
And the nice thing about the bands,
if you need just a little more resistance,
you just back up a little bit or you change the band.
This is a yellow, easier one.
You can go to, you know, like the red one or whatever.
- Am I wrong, Brad, also if you want to take
the hamstring out even more, you could bend the knee.
- Oh and work it like this.
Exactly.
- So yeah there's a lot of options.
Make sure you do both legs.
If you do want to work your balance where it's simply,
you know, work it, you know, I'm bringing my hands up.
- Work it.
- There's all kinds. It's all levels for everyone.
- Obviously you're going to do both legs.
- Yes.
- So the next one is actually,
it's kind of like a kettlebell swing.
If you've ever done a kettlebell swing,
you're swinging out like this,
but you actually use bands to do this.
And I got some heavy band hooked up to the blow here.
And it's very simple.
Just grab both handles and you're going to move forward.
And the same thing, you determine the amount
of resistance you have
by how far away you are from the wall.
But basically I'm going to do a hip,
a hip lunge, and I'm straightening my hips.
And that's actually working the,
the glutes while I'm doing that,
- He's thrusting his hips forward,
thinking about moving forward.
And it's just a very nice,
- If you think this isn't working, you're wrong.
(laughing)
I'll still put it.
- Yeah yeah.
And this is one you probably don't want to do
at the gym because it looks funny anyway.
So keep it home.
(laughing)
- Just saying, well, I can work.
So if you want to get that out, you just simply remove it,
get it out of the way.
So with all these, we're going to shoot for 10 repetitions.
By the ninth and 10th one you should feel
those glutes burning a little bit.
- Which one are we doing next, Brad?
- I don't know. I just gotta look.
- Do you want to do the kneeling one?
- Yeah, no, actually I don't. I want to do this one.
I want to take the small loop band. These are nice.
Oh, what do you call them? Loop bands?
- Yeah the booty band or whatever,
but you need a smaller loop band.
And they have ones that are made
out of the latex and they work okay.
- They are really nice because they don't fold
over on themselves.
- Right.
They actually work really nicely.
Now what we're going to do with that
is we're just going to pull out, get some resistance,
get it down by your knees like this.
And we're just going to simply do squats.
Now this is going to work some different fibers
of those glutes.
- The extension, but you're also getting
some external rotation and that's critical.
That's why it's important that you keep your knees apart.
You don't let them,
- Yeah. None of this stuff.
- No internal rotation.
- And what I like to do is I use a stick,
you can use any stick that's four or five
feet long, broom handle, whatever.
Now I'm going to, this forces me into good body posture.
So you're not doing this.
So it's touching my head, my mid-back,
and my butt right there and the sternum
at the belt line and I'll go down.
And what I like to do, I'll go down until
I feel the stick actually touch right there.
That way I know I'm going the same distance every time.
And my glutes are starting to get tired.
Ooh, I can't get, there we go.
That one is much harder than it looks.
- Well done, Brad, well done.
- We do have one more.
- Okay. Sounds good.
- Now this is a, I don't know if I invented this one, but,
- I think he did.
- You know, one really good exercise.
There's an unusual thing what happens up there.
My wife talks about it sometimes.
When you do the bridging, here, just move for a second.
You know, this is a great exercise for the glutes,
but it's hard to put weights on here.
You got to put a weight on for resistance.
You got to lay down on the floor, lie down on the floor,
- You to say it right.
- Yeah. So I'm thinking, well, there's gotta
be a better way.
So I'm going to take a loop strap.
You have to put it over here, go around here like this.
And my body's essentially in the same position
as I am with the bridge.
- But you have resistance.
- Right, so here my hamstrings are going to be out of it
to isolate because my knees are flexed or bent,
going to grab here.
And it's the same motion that Bob was doing
with the kettlebell swing with the band,
same motion that I was just doing bridging,
but we're doing it here.
- And you get resistance and you can just move
the chair closer or back.
- And again, probably not to be done as a gym.
(laughing)
- You can, just people talk.
I'm going to put a couple bands on or just,
you know, cause you usually get four or five loop bands
and you can double them up.
They work well, any anchor.
- Now look at that, it's actually tipping the chair over.
- Well you do need to get your knees up this side.
Cause if you go back here that that will happen.
- It demonstrates how much has,
- Oh yeah.
And you think about squeezing those, buttocks together.
That really works.
Now if I take my heels and I bring them farther out,
that changes it too and makes it more difficult,
get some different fibers, different glute fibers,
- Somewhat functional too. You know.
It's almost like real life. You're upright.
- Right. Exactly.
Not like on the floor, where you're.
- Yeah, you know unless you're wrestling or something.
And you can do it like this,
but you need something to hold onto.
So the chair gives you that support as well, so.
Make sure you have a nice chair, obviously.
- All right, we'll call,
again, we call it the Heimlich maneuver now?
I think you named about five things.
No, no, but my buttocks is fatigued right now.
I got to sit.
- The Heimlich butt remover.
- Can we just carry on?
These are good exercises.
- All right. Remember Brad and I can fix about anything
except for a broken heart, but we're working on that.
- It's broken, it's together. That's us.
- Yeah.
Oh yeah. That's right.
All right. Take care.