♪ Bob and Brad, the two most famous ♪
physical therapists on the internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists
on the internet.
- Yeah, and are paid, of course!
- Today's we're gonna talk about
top five ranked butt-burning exercises,
according to science, and if you want
a shapely behind, you're gonna wanna watch this.
Now, Brad and I, when you get into your 50s,
nobody wants to look at our butt,
including me, especially- even our wives,
I don't think they'd want to-
- Well, she made a comment on my buttocks
the other day, at home.
- Well, good for you!
- Yeah.
- Anyway, but we do know our science.
There was a study that was put out by the
International Journal of Sports Physical Therapy,
it was in September of 2011, it was called
Electro...myograph...myographic...electromyographic.
There we go, electromyographic, I got it!
Analysis of Gluteus Medius and Gluteus Maximus
During Rehabilitation Exercises.
So what they did is they took surface EMG electrodes,
Brad, they put 'em on the butt.
The main two ones that are gonna shape your butt,
you know, exercises, are the big glute maximus
and the one on the side, glute medius.
- And the maximus, as it's named, gluteus maximus,
I believe it's the largest muscle in the body,
or has the potential to be the strongest.
- The strongest, right.
So we're gonna show you which ones are ranked,
one through five for each one of these,
the glute maximus and the glute medius.
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- All right, so what's nice about this, the top five
for the glute max and the top five
for the glute medius, four of 'em are shared.
- Okay.
- So if you want to get- if you do these four,
you're gonna catch both muscles and do quite well.
- And the other nice thing about this
from a therapist's point of view,
you strengthen these muscles, it's going to make
a significant difference on your stability
of walking and running, and that type of thing
if you happen to have some problems.
- Oh yeah, this is gonna help your balance overall
if you're older, elderly, olderly.
- Younger, too - it all depends on where you're at.
- You didn't catch it, I said olderly.
- Well, I did, but- - He ignored me.
Ah, we know each other.
Okay, all right, glute max, number one,
the number one exercise for strengthening
glute max, you're doing front plank,
you're bending the knee like this,
and you're lifting up like this.
- And I'm assuming you're bending the knee
so it eliminates some of the hamstring-
- Exactly.
- And isolates to the glute max.
- Perfect.
Now the second one, which I'm gonna mention
a little bit right now, Brad, is actually
you just stand with your feet about
shoulder-width apart, yeah, and you squeeze your butt.
- Butt-squeezers, we call them in therapy.
After surgery, this is pretty common,
that the therapist's gonna say do butt squeezers
while you're in bed, so you get these muscles -
you squeeze 'em together - and some therapists say,
pretend there's a quarter between your butt cheeks
and you're trying to squeeze it so it doesn't
fall out, so it really makes you work 'em hard.
- It's funny, though, that that simple exercise,
one that you can do throughout the day,
can actually make a big difference.
- Right.
- The reason why I wanted to bring it up now,
though, Brad, is when you're doing this
and like this, squeeze your butt too,
while you're doing the exercise.
- Sure, you get two for the price of one.
- There you go, now you're really gonna
get some benefits from that one exercise.
- How many repetitions are we talking about with these, Bob?
- What would you say, Brad?
10 to fifteen?
- Yup, that's typically, you know,
if you want to do more-
- Yeah, you could do more.
- I wouldn't do more than 20, but-
- It's a toning type of exercise, so-
- Sure.
- And once you start switching back and forth,
'cause when I'm doing this, both sides
are working, this one's working too-
- Sure.
- When I'm doing this.
So when I switch over, this one's already
gonna be fatigued a little bit.
- Right, and actually, the benefit here
is you're getting a lot of core muscles-
there's a lot of extra benefits on these exercises.
- Right, exactly, the same with this one right here.
The next one is a side plank.
So you're gonna go like this, and you're gonna
work, switch from one side to the other,
and I'm gonna go ahead and lift up like this,
and believe it or not, this is working the glute max.
'Cause you'd think this would be medius, wouldn't you?
- Right, and as a therapist, I'm thinking
that's primarily medius, and we do that exercise
for people with Trendelenburg.
- But they found out that was actually number three
for the glute maximus. - Maximus, yeah.
- And then you switch over to the other side,
and that's number four.
- Sure.
- And then the final one for the glute max
is the single leg squat.
- Okay.
- And, you know, you can start this,
especially if you're just starting off,
it's nice if you're maybe on a mattress,
you know, with the mattress of your bed.
- It's not too low.
- Right, so I'm gonna go ahead and start,
and you're just gonna lower yourself down like this,
and maybe use your hand to guide you down a little bit.
- So you're putting one leg out,
and then you're going down.
- Right, and you're gonna show on the chair, Brad?
- This is gonna be a little more-
I'm gonna use the Boyo stick to balance,
and this is gonna be here.
And you may start out like this and just
lower yourself down, and as you feel more comfortable
and confident and strong enough, you'll do it here.
And you're gonna get a lot of quad work here, too,
so you're not just isolating that, you're getting
some other benefits, which is nice.
And- should we try this one?
- More difficult than they appear, aren't they, Brad?
- Yeah, I'm going from this side.
- I was a little bit surprised how difficult
these are to do.
- All the way down.
- Yeah, all the way down.
- Uhhhh, oh my god!
- Tough going, isn't it?
- Believe it or not, that's amazing how much
stronger my right leg is compared to my left.
- Sure.
- Learn something new every day!
- You'll see the discrepancies between the two
when you do something like that.
- That would be too low for me, because
I couldn't do 10 of 'em.
- Right.
- So I would go back up to a higher one.
- So that was the five for the glute max,
so now the glute medius, the first one
and the second one are the ones we already did do.
We did the side planks.
- They're the same ones.
- Yep, they're the same ones.
- So both muscle groups are the same exercises.
- Exactly, and you're gonna switch around, do both sides.
And then number three is actually, again,
the single-leg squat, which we already did.
- Yep.
- Number four, this is the new one,
and they call this a clamshell but it really isn't
a complete clamshell in my mind, 'cause
when I think of clamshell, I think the feet
touching together and you doing a clamshell like this.
But what they actually had people do-
this one's kind of floating up in the air, that foot.
- Okay, so we got no contact.
- Now, you're not just going up like this,
you're actually- this muscle internally
and externally rotates the femur, yup.
So you're gonna wanna do one set like this.
- With the foot up towards the ceiling.
- Yup, and then one set turned a little bit this way.
- So the foot's lower than the knee.
- So you're getting the different fibers of the muscle.
The muscle is an internal rotator and
an external rotator, and an abductor.
So this way, I'm doing internal rotation,
this way I'm doing external rotation,
and with both of 'em I'm doing abduction.
- Sure.
- I'm starting to feel that already, Brad.
- Oh, I believe it!
- It actually does burn.
- Now, for a lot of people who aren't therapists
or that kind of a person, they might not care
about internal and external rotation.
Just try and do these and you're gonna feel it.
- You can do it like this, Brad, but I'm not
kidding you - try this, turn, and just try
and feel the difference.
- You want me to try right now?
- Well, no, I'm just telling the people out there to try.
- Oh, yeah, yeah.
- I know you're trying to make it simpler,
but it makes a big difference in what you feel.
- It's amazing what a little twist can do.
- So that's number four, and then number five
is the same one we did to start off.
This is number one for the glute maximus,
we're back to this one again.
And this, again, believe it or not,
works the hip abductor.
- So you can just go through the first four
that you showed, or we did together, with the squat,
and then add the clamshell, and you'll cover everything.
- And the butt squeezes.
- Oh, the butt squeezes, that's the other one.
- Yup, so that's the one.
I think the butt squeeze is the one you
can think about doing throughout the day.
- Now, are you suggesting to do all of these,
or maybe pick out two or three of them
that you like to do because it works better for you?
- Yeah, if you're gonna pick one,
I would do the number one for the glute max,
which was the one I just did, the prone plank.
- Right.
- You know, yeah, but you don't have to
do all of them, of course.
- Now, for example, I don't like to do planks
because it bothers my back, so I'm gonna skip that one.
I would probably go to this one-
- There you go.
- Because it works me good, and plus I'm
getting my quadriceps, which are good for biking.
- And it's very functional, right,
it's a very functional exercise.
- So there may be different things,
but pick out the one you like best, one or two,
and go right after 'em.
- There should be something there for everyone.
- You better believe it.
We like to please everyone, Bob.
- Thanks for watching.