hey everybody it's Doctor Jo and spider bear, oh hi, and today we're gonna show you my
top five gluteus strengthening exercises. so let's get started.
so these gluteus exercises are going to be for both the gluteus maximus and the
gluteus medius. so we're gonna start off with just a simple bridge. bridging is
great kind of for the whole body, but it really works those gluteus maximus
muscles, your hamstring muscles, works the hips, the knees, and the back. so with a
bridge, you really want to make sure you're using the correct technique. so
you're just gonna prop your knees up and as you come up, you kind of want to come
one segment at a time. you don't have to stop at each segment of your back, but
you want to kind of roll upwards as you come up and just come into a straight
line, and then roll back down. that's really just going to kind of work
everything, instead of just coming straight up and down where I'm not
really working the muscles as well as if I really control it coming up. get to
about a straight line, it doesn't have to be a completely straight line, but you
don't want to arch your back up and then nice and slow rolling it back down. so
with bridges you want to start off with maybe just 10 to 15 until you see how it
feels, and then you can do you know two to three sets a couple times throughout
the day. really just to get those muscles started and working. so I really like the
bridges just to kind of get everything activated and going before you get into
some of the harder exercises. so then the next one we're just going to add on to
the bridging and it's going to be bridging with a resistive band. and so
what the resistive band does is then it starts to activate the gluteus medius
muscles as well. so you're kind of doing the muscles in combination. a lot of
times if you have an injury or if you've had a surgery, the muscles aren't working
together anymore. sometimes some just shut off. so by adding the band to get
the resistance going out, I'm working the outside and the glutes as well. so put
the band just above your knees around your thighs and still keep your knees
about hip width apart. the goal is to keep the same distance apart the whole
time. when you come into the bridge, a lot of times if
there's some weakness when you come up, your knees are gonna come together. but
you really want to try and keep them the same distance apart the whole time. so
when I'm coming up into that bridge, my knees aren't moving towards each other
because that band's trying to pull it together. so I have to activate my
gluteus medius as well as my gluteus maximus muscles and then same thing just
starting off with maybe 10 to 15 see how it feels, and then do 2 or 3 sets of
those 2 to 3 times a day. so really just trying to get those
muscles now starting to work together. so now we're going to do some standing
exercises. so the next one is going to be a step down exercise. so this is a pretty
high step, I would start off with something much smaller if you haven't
done step downs before because this really really works the glute muscles,
the quads, the hamstrings, everything around the knees and the hips so maybe
starting off with a 2 or 3 inch or just a step at home or maybe even a step
coming into your house, but if you haven't done this before make sure
you're holding on to a rail the first couple of times you do it because it is
a little harder than it looks. so with the step down, I'm not really gonna step
all the way down just because my step is a lot higher than what I would normally
do, but what you're gonna do is you're going to put your leg out in front of
you so you can kind of do a step down motion, but the key is to not drop your
hips so I'm not stepping down like that, see that throws me off balance - I'm
trying to keep my hips fairly level and I'm trying not to put my whole body
forward. so I'm really using those glute muscles to kind of go back stick my
booty back and and do a step down motion. so I'm really trying to keep everything
pretty level. again so I'm not reaching for it because then I'm not working
muscles I want to. I'm really just stepping down and then coming back up. so
again if you haven't done these before, you might really just wanted to do three
to five and then just kind of see how you feel afterwards. if you need to reset
every time you can. if you feel pretty good and you just want to keep going
continuously like that it'll make you work a little bit harder. so the next
exercise is going to be a side stepping squats with a band. so while I put on my
band, I want to thank some people on my wall of Thanks.
so Brad H., Steve A., Scott R., and Maria B.. thank you so much for being on my wall
thanks. if you are interested in being on my wall of thanks, make sure you click on
the link in the description below. so again I'm bringing up the band just
above my knees. so this is going to be kind of a sidestepping squat. I don't
have a lot of room here so I'm just gonna do maybe two one way and two back
the other way. if you want to go five one way and then five back the other way you
can do that as well, but they're both just as beneficial so you can do several
one way and come back or just you can even just kind of step out do one and
step out the other. but the key is to make sure you're doing a proper squat to
really get those gluteus muscles activated. so one of the big things I see
with squats when I'm working with people is when they come down into a squat,
first they're coming down this way and bringing their knees away in front of
their toes. so they're going like this their booties kind of staying in and
they're not really using those gluteus muscles. the other thing I see
often and sometimes I do this a little bit because I have some weakness, I come
in this way. now that's over exaggerated, but if your knees are collapsing in when
you come down, then that's not a good sign either. you really want it to be
kind of in a straight line through your hips, your knees, and your feet. so when
you're going down, you really want to stick your booty out so your knees are
not going in front of your toes. so I'm not bending my back I'm bending at my
hips. I'm hinging there and that's what makes a good squat. so the band again is
to help get the gluteus medius muscles activated as well as the gluteus maximus.
so when you step out, you're starting the squat as you step out. so it's not step
then squat. I'm squatting as I step out and then I'm squatting back the other
way. so again I don't have a lot of room here to go back and forth, but if you
just want to do five one way and then five come back you can, but I would maybe
just start with five and if you feel like this is too much like your knees
are maybe coming in, then try it without the band first because you really want
to have that good technique when you're doing
the squat. that's what's gonna make those muscles work correctly. so then the last
one is going to be a sumo squat. and so a sumo squat kind of like it sounds when
you see the sumo people getting ready for their fight. so this one is going to
be a little bit different than the normal squat, but it's really what we
would call maybe even a baby squat. when you're a baby, you squat perfectly. I
don't know what changes over time, but when you're coming down you're coming
with your bottom all the way down into that squat. my feet are gonna be slightly
outwards verses straight forward which is what we normally do. and I'm just
bringing my whole body straight down and coming back up. so some people like to
use a little bit of weight. I wouldn't again do that to start off
with, I'm gonna do it a little bit of an angle so you can see, but I'm really just
almost like if I was picking something up from the floor and then coming up and
then setting it back down. so if I had a weight it would be on the floor, I'd pick
it up, come up, and then put it back down. and so again since this is working the
muscles a lot working them slightly differently, I'd just start off with five
and then kind of work your way up from there. so there you have it, those are my
top five gluteus strengthening exercises. if you'd like to help support my channel,
make sure and click on the link up there, and don't forget to subscribe by
clicking down there. and remember be safe, have fun, and I hope you feel better soon.