♪ Bob and Brad, ♪
♪ the two most famous physical therapists on the internet. ♪
(theme song fades)
- Hi, folks. I'm Bob Schrupp, physical therapist,
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- Well, in our opinion, of course, Bob.
- Today, Brad we're gonna talk about the three best
exercises to grow your glutes fast.
Everybody wants that big butt.
I cannot lie.
- Yeah. Well, anyway, let's go on.
Let's show 'em how to do it, Bob.
- All right. Before we do that,
let's welcome the people in. Let's be good hosts.
If you are new to our channel,
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, pain-free,
and we upload every day.
Also we'll teach you how to get a big butt, I guess.
Also if you have a-
- Fit Bob, a fit.
- A toned butt.
By the way, if you have a chance,
go to Facebook and like us because Brad and I,
as children, we had skinny little butts and nobody liked us,
and we got picked on, so we're trying to turn things around.
- So now we've got the way to grow the glutes.
- Right.
- So the glute maximus, largest muscle in the body,
is that fairly accurate?
- Strongest muscle, yeah.
- Yep. So it's right there, one on each cheek
and then we're not gonna forget the glute medius.
- Right. And minimus.
- Right.
- On the sides.
- Yep. And they're not gonna get really big
like the maximus, that's why it's called the maximus-
- No shape.
- Yep. And as therapists, we're always thinking
about stability, safety, and health.
- And function.
- Right. And function.
'Cause those medius muscles and the minimus on the side
are really, really important. Yep.
To keep you upright, safe, and a good quality gait.
So that's our little spiel from our therapy point.
Now we're going to work on,
if you want hypertrophy, get the muscle bigger,
we're not gonna go run a marathon,
we're not gonna do exercises that have a lot of repetitions,
we're gonna do weighted exercise. Resistive exercise.
So we're gonna use some bands, some Sanctband.
We're gonna use some stretch Sanctband,
and we're gonna use-
- The kettlebell.
There's other options, and we'll talk about that as we go,
but to get started, I'm gonna lay down on the ground, Bob,
and we're gonna start with the supine
or laying on your back exercises first.
Now you'll see I have a loop Sanctband around my legs.
And what I like to do with these,
and this will be explained a little bit,
but instead of just putting it around your legs
so the loop is like this,
I twist it and make a figure eight out of it
and you'll see why. It just works better.
It holds in place better that way.
- What's nice about these bands, they're very inexpensive,
and you can do quite a few exercises with it.
We like the Sanctband,
we obviously use the other bands too, with clip-ons,
but if you're looking for one with a built-in handle,
these are really good quality stretch.
Grab onto that one, Brad.
- You want me to let go or are you gonna let go?
I'm gonna let go.
- Okay.
It stretches really well.
Okay, Brad, go to work.
Go to work, Brad.
- Okay. Glute maximus.
Bob, can you carefully hand me the kettlebell?
Okay. So you can work your glute maximus like this
but you'll probably find that it becomes too easy
and you can do 20, 30 of 'em, which is too many reps.
So we wanna get the reps down to about between eight and 12,
and by the time you get to like number 10,
you're feeling like the muscle's pretty well fatigued.
And don't do 'em real fast.
Good control, good motion and good range of motion.
Don't do baby ones like this, get all the way up and down.
Now when it's too easy,
if you don't have any weight with two legs
you can go to one leg.
And that makes quite a bit of difference.
- [Bob] Let me just make the point, Brad.
Right now you're not using the Sanctband.
Okay, he's just got it in place. That's all.
- But-
- [Bob] He will be using it.
- Yeah. I can do some exercises like this.
Actually, I'm gonna save it.
I have a better one than that.
- [Bob] Can you do a bridge and an abduction
at the same time?
- Up like this?
- [Bob] Yeah, can you abduct?
- Yep. Yeah, it could go like that.
- [Bob] Can you abduct one leg?
- Like this?
- [Bob] No, lift it up and... Yeah.
- There you go.
Well now you're getting me off track, Bob,
let's get on track.
- [Bob] That's a tough one to do!
- It is, but it's not on my program bar.
- [Bob] All right, sorry.
- Now get some weight, and you can use a plate.
- [Bob] Yep. You can use a weighted plate.
- Right, just like that you put on a barbell
or whatever you have, but you're gonna need some weight
and get that over your beltline.
Not up by your sternum, but more by your beltline.
And then you're gonna work that
so that you get, at 10 repetitions or so,
you're starting to feel the fatigue.
- [Bob] So he's holding the kettlebell like a goblet.
- Yeah.
- [Bob] That's the goblet way, isn't it?
- Ah, yes.
- [Bob] You're grabbing by the horns.
(Bob and Brad chuckling)
- Whatever! Don't let it drop.
Okay. Now, this is obviously,
you can tell by my voice, much harder.
So it's a good way to advance when you get stronger.
And you're getting that glute maximus maximize.
Wow, Bob! I'm getting tired, Bob.
- [Bob] All right, was that your butt
or was that the microphone that slaps a lot?
- That was actually the mic, so I hope it's still working.
- [Bob] Okay, okay.
(Bob and Brad chuckling)
- Okay, now the next thing I wanna do...
- [Bob] You going into the quadruped position?
- Quadruped. We don't need the weight anymore.
Now this is where the Sanctband
is really gonna work out well, the loop.
I'm gonna put one side under my knee.
I'm gonna gonna work my right leg so you can see.
Now one thing, Bob, and you could help explain this,
they found that to get the maximus working
with the most muscle fibers,
you want to be closer to neutral.
- Yeah. So neutral means that the leg is...
We're lined up with the body,
it's lined up right across with the body.
Neutral would be right about there actually, Brad.
- Yeah. And it's working more.
- So now if you go from neutral into extension,
now you're really working the the gluteus maximus.
And that's hard, isn't it, Brad?
- Oh yeah.
- When my knee is up here,
I felt my hamstring starts to cramp a little bit.
If that happens, simply straighten it out and work it.
So I'm gonna go here. Now, You could go from here to here,
but this is the most effective range to get that maximus.
- [Bob] And you're also getting some core, by the way,
at the same time. So you're getting a little bonus here.
- Wow. I'm not even at the 10, I gotta get to other one.
So make sure you do both legs.
(Brad scatting)
- [Bob] You wanna try it again with the hamstring,
or do you think your hamstring's gonna cramp on you?
- Well it's okay, but just be careful.
- [Bob] It's hard on you.
- Hamstring cramps aren't real fun.
- [Bob] No, they're not.
- Now we can also get the medius,
and you're gonna work the posterior fibers of it
and do the old fire hydrant?
- [Bob] Fire hydrant, yeah.
- And that always feels good.
(Brad scatting)
And also if you want, this is optional,
but you're here, you might as well get a little more,
go in this direction.
- [Bob] A little front thigh into the hip flexes.
- It's just a bonus, okay?
So don't get too hung up on that one.
Make sure you do both legs.
The fire hydrant one over here as well.
And I like three sets of 10.
Go through 'em, take a break again,
then go through and do another 10.
Like I said, eight to 12, 10's in the middle of...
Am I got it up high enough, Bob?
- [Bob] Yep. Yep. Looking good.
- All right, so-
- [Bob] That's a nice stripe on your pants to show.
- Yeah, that's a nice stripe.
Okay. So, should we go to standing?
What are we gonna do with standing?
- I was thinking I might even try something now.
I might work a little bit today.
- Now this is a weight bearing exercise.
A lot of muscles are working
besides the ones we're focusing on,
which is a benefit to gonna burn a little more calories.
- So I have the Sanct tubing here that I mentioned,
and you're just gonna go ahead and step on it.
This is decent, actually, resistance,
I'm trying to keep good posture
and I'm just gonna take steps over here to start off with.
And then what you might do at the end
is kind of give yourself a little power move here,
like this.
Works on your balance,
and this really makes a hip ab doctor's work.
- So you're feeling it right up in here, right?
- Yeah. So you just kinda warms it up
and then this makes it work.
- Right. This is one of those
that is a lot harder than it looks.
- This part isn't too bad,
but now that I'm starting to fatigue them,
this is the part that's hard,
is doing the little power move there.
- And that's what's gonna make the muscle bigger
and grow that glute, is that extra little power move.
- Exactly.
- If you don't have that, you have the loop.
You know, you can do the loop as well.
You might have to get two loops or a stronger loop
but you could also do this. Good posture.
And this loop is simply too easy for me.
It worked well for down there.
Let me get the balance stick.
I might as well take advantage of the in neutral
and get that glute maximus.
So I wanna be straight here and work behind.
- Even with the knee bent...
I suppose that'd be a little harder though, right?
- Yeah. If we do this, it focuses more on the glute
and takes the hamstring out of it.
I'm starting to get tired.
And it gets a little core, that core in the back.
- Well, you gotta show the wall anchor too, Brad.
- Yeah, you're right, Bob. Say no more.
- There's a lot of you out there
that purchased the wall anchor
and we thank you for doing so.
We think it's just really a great exercise device.
And so if you got this, and if you bought the set
that has the loop portion on it,
it just works out really well here.
Do you want to use the stick on that, Brad?
Or are you gonna just do it without?
- Well...
- You got good balance, you should be able to do it without.
- Yep. So here we go.
And again, that tall posture, we're gonna work behind.
So we're not kicking like this and swinging it around,
that's clumsy, it's a little sloppy,
and it's not achieving our goal
of working that glute maximus.
And all you gotta do is step back
if you don't have enough resistance,
and now I've got plenty of resistance.
And you know, if you're balanced,
'cause this is challenging if you haven't done it,
you may have to grab something
for your balance if you need it.
- And I would do some hip abduction with too, Brad.
Because, again, really great for slimming up that
or toning up that thigh.
- So I'm not doing this, that's not working that hip muscle,
that glute medius. We wanna do it like this.
Ooh. Yeah.
I'm getting tired.
- Do you feel that burn, Brad?
- Yeah. Feel the burn is exactly right.
- All right. We wanna thank all of you for coming.
- Oh yeah. Good job, Bob.
Woo!