♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist
- Together we are the most famous physical therapist
on the internet.
- In our opinion of course Bob.
- Today we're gonna talk about butt loss
Yes, believe it or not,
we're gonna talk about butt loss
three best home exercises for a muscular butt.
- There ya go Bob,
Bob, women, men, young and old now days
are concerned about their butt muscles,
it's not just the younger crowd
but anyways watch this video
and we're gonna show ya how to take care of it
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we provide videos on how to stay healthy,
fit, pain-free and how to have
good looking good butts
(laughing)
I don't like saying that,
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- Booyah!
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You don't have to listen to us ramble then,
- There ya go,
- All right Brad how do we do, how do we do this?
- Well, Bob, ya know,
I've,
taken some continued
and they've talked about EMG studies to get maximal
glute maximus contraction,
- contraction it's simple, - Right, sure.
- you just stand and you, - Tighten it up
- squeeze your buttocks together
and so we're going to do exercises initially
that's the primary one,
I've seen a lot of videos talk about doing
heavy weight squats with the barbell
and going all the way down to the floor and up
to work those work glutes as best you can.
it's driving me nuts cause it's like that's
gonna be a back problem, this and that.
So we're gonna show you some healthy exercises
to really work those butt muscles.
- Yeah so actually one of the things you can do is
actually when you're standing you can just
tighten your butt muscles, and seriously,
I mean I saw the same study. - Right, right.
- That was one of the things, you can just stand
and tighten the muscles and relax.
- Well, we all know that that's not gonna build muscle
- Not build muscle at all.
But it's gonna work them, - It's gonna tone them.
- We need to really get some resistance and at home,
you know we're talking about people who don't want to buy
hundreds and hundreds of dollars of big heavy weights
and irons. You can still work those muscles.
- You want me to do bridging?
- Go ahead Bob! Yeah!
- Show me what you want me to do.
- Nope, bridging is good.
So bridging is a great exercise,
for those glute muscles and butt muscles,
and Bob's gonna show you just a common bridge right there.
- So, before you even start though, you wanna do is
squeeze your muscles together and then lift up.
You don't just lift up. Squeeze, and lift.
- Yeah, and get it way up as high as you can
that's where you, that end range is where the magic is.
- I just like to keep the level with the back, or straight,
I don't want you going like this.
- Okay, I see what your saying, right, in a straight line.
- Just squeeze and lift up and now eventually, this is gonna
get too easy for ya, so your gonna go to one leg.
So, again I'm gonna squeeze the butt lift up.
That's quite a bit harder.
Squeeze the butt, lift up.
- Repetitions, ten to fifteen. If you get to fifteen,
it's too easy, you need to get to the harder,
the more difficult routine.
- The thing is if you're doing these right too,
if you squeeze the butt right, the hamstrings are
less likely to cramp on ya, cause the butt will kick in
instead of the hamstring. - Sure.
- So squeeze, kick up.
- If you bring the foot too close to the butt,
then your hamstrings, you're a little more likely to cramp.
- You wanna hand me a kettle bell Brad?
- Which one do you want Bob? - Whatever.
- Now, you can use if you have any weights,
you can add some weight by taking a kettle ball.
- But the same thing here, ya know.
Especially now if you're gonna go with one leg.
Squeeze, lift up. Yep, now we're getting a little more work.
- There ya go.
- Or you can, you know if you got some dumb bells,
I talk about not having weight I'm talking about the
big bar bells with steel benches.
- Well, I'm starting to feel Brad,
I'm already, I'm kinda off balance now because
I just worked the one side.
- Yeah, so make sure you do both legs,
particularly if you're doing the single leg bridging.
- I'm pulling my mic. Okay, what's next Brad?
- Alright next one, quadruped.
I need all four hand and knees, should I do it?
- Or I can do it, whatever you wanna do.
- Well the only reason I wanna do it is because
I have stripes on my legs and the light shows up well.
So here, because we're not just thinking about
butt muscles, we wanna work our posture
with our back muscles we don't wanna hurt our backs,
you're gonna get your back in, in mid-range
so you're not gonna let your back arch or round off,
get it right in the middle, tighten up your core
and then you're gonna lift up,
and Bob can you talk about the knee,
the importance of the knee being flexed.
- Well, as much as you can Brad you're actually
gonna go back a little more, there ya go
that's right where you need to be.
And again, it's that body awareness,
For a lot of people, it's hard to tell, you gotta,
you're going really well now Brad.
- I got it going yep.
- But what's interesting with Brad, Brad's hips turn out
he's got external rotation.
So it's interesting you're not coming just up,
you're kinda turning into the middle here Brad,
because your hips are turned out.
- Yea I can feel my hamstrings starting to.
- You should try to correct that, I mean because
your hips naturally turn out,
they should come up like that.
- So, you're gonna work that, and work that.
- Yeah, well done.
- And do em' slow and really emphasize
how bad--
- Well again you wanna squeeze the butt muscle
before you even start, squeeze
and then Brad lift..
- There ya go.
And I'm saying three sets of ten, ya know.
Ten, maybe fifteen at the most
and all three positions.
Okay so it's gonna take you a little while,
but, you gotta work it
and then the next thing is a weight
bearing while standing.
If you have a step or a stool
at home, we can use a Booyah Stick for balance.
- Well if the step also if they have a railing you can use
the railing too.
- Yep, so the low step is fine.
And if you wanna go to the higher one you can,
but really focus on that muscle,
and this is what's gonna make that muscle not work,
If you lean forward and you go up light this.
Easy compensation to do.
So, I'll show it from this angle.
I'm gonna keep my back straight.
I'm gonna go straight up. Now watch this foot,
alright I'm gonna do it this way.
Can't decide what how I wanna show people. So it's up,
and in with that butt.
- Squeeze the butt together. - And down.
- Now watch my foot.
I'm gonna pull my toes up so just my heel's touching.
And that's gonna work the hip
and you're gonna feel the quad work to so you're gonna
get a bonus here and up,
cause a lot of people will push off with their toes
without even thinking about it,
and then your, your hips have to be leveled,
cause I can get this much motion, and I'm not even using
my glute max very much. So I'm gonna minimize that.
So this one is the one you really need to think about
squeeze the butt together, down, squeeze the butt together,
and if you take your time, I'm getting tired already,
- Well again it's interesting how you're feet turn out,
because Brad's legs actually turn out.
- I'm a duck walker,
I mean this feels very comfortable to me
straight ahead feels awkward.
- And if your hips are made that way you can't correct that,
I mean it's gonna be bad for your knees and feet
If you do try.
- Right your going against the grain.
- Your going against the grain, right so.
- So very good, work those glute muscles you know
and you're gonna need to do these, ya know, I would say
a minimum of five days a week if you wanna get after them,
Three sets of ten, take your time with them, get after it.
- Yep there ya go.
- Anything else Bob?
- No, I, was just thinking of something I probably can't do.
(laughing)
I was gonna slap your butt Brad but...
- Whoa. (laughing)
- All right, thanks everybody for watching.
♪ Music playing ♪