Want Better Glutes..? HIT ALL 3 GLUTEUS MUSCLES with a SINGLE EXERCISE!! (Maximus, Medius, Minimus)

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Key Timestamp Links:
0:10 Intro/Overview
1:15 Workout Demo (How to Hit All 3 Glutes in One Exercise)
2:15 Gluteus Maximus Anatomy Applied
4:15 Gluteus Medius Anatomy Applied
7:16 Gluteus Minimus Anatomy Applied
10:29 Clarification Regarding "Isolation"
10:54 Two Important Form Tips!!

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Unlike the gluteus maximus, the other two glute muscles are not activated by extension of the leg at the hip. In fact, in order to really hit the gluteus medius and gluteus minimum, you need to both ABDUCT and EXTERNALLY ROTATE the leg - but most of the glute workouts you see out there will only do one of the three primary glute motions - either extension, or abduction, or external rotation. There’s a few out there that combine two… but with this exercise, you’ll do all three!

To understand the anatomy behind the exercise, let’s break it down into the three muscles:

Gluteus Maximus:
When the gluteus maximus contracts, it brings the femur backwards relative the hip, and brings the hip forward, and we call that motion extension of the leg at the hip - so when you’re doing that single leg squat you’re nailing gluteus maximus. However, it has two other motions. Since the origination point is more medial and posterior than the insertion point, it’s also going to pull that femur back and to the middle of your body, in what’s called lateral or external rotation of the leg. And then for it’s third motion, because the origin has fibers that are above the insertion point on the lateral side of your body, it’s also going to pull up on the femur from the side, which results in abduction of the leg.

Gluteus Medius:
The gluteus medius also originates on the ilium or hip bone, but more laterally. It inserts on a big knob on the head of the femur called the greater trochanter. So when it contracts, it’s going to laterally abduct the leg - and it’s actually the primary abductor. There is one more role that gluteus medius plays that very few people know of. Because its lateral fibers have origins are more medial and more anterior than their insertion points. So when they contract, they actually pull the femur internally, in what’s called internal or medial rotation of the leg.

Gluteus Minimus:
Finally, let’s check out the gluteus minimus. Like the other two, the gluteus minimus originates on the ilium, just a little farther down, and inserts on the same knob as gluteus medius - the greater trochanter of the femur, but more towards the front of it. Because of that, almost all the gluteus minimus origination fibers are more posterior than it’s origination point, so when it contracts it will externally rotate the leg, and because it also has fibers that are above the insertion point, it will also abduct the leg.The best way then to work gluteus minimus is through external rotation, and the best way to put power into external rotation of the leg is when you’re bent at the waist and at the knee.

Try this out on your next leg day, and it’ll leave your glutes burning so badly you won’t be able to sit for a week!!!🔥
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Credits: Anatomy animations are from the Complete Anatomy app
Disclaimer: Michael has not yet finished medical school, and is therefore not a licensed physician. The material and instructions in this video should not be taken as medical advice.

[aaronsandoval]

Would be really beneficial to see the exercises from different camera angles

[jefferyb]

Basically you combined 3 exercises and called it one😂

[mushii]

You are officially my favorite fitness channel. I have NEVER been able to feel a full glute workout because I simply had no idea about muscle groups, how the muscles move, or how to actually “work” them. I’m so happy I found you ❤️ I can’t wait to try this

[phacocataractdrlvkraju]

Actual exercise between 1.15 to 1.55. Greaaaat content, Thank you for making the video and sharing your expertise with us 👍

[sebumpostmortem]

As a ballet dancer, this is by far the best channel for my kidzz. They don' t understand why our medius is so developed and our maximus so flat.
Because of femur over rotation and pelvic (unhealthy) basculation.
The animated images of isolated muscles are *GOLD* ✨✨✨✨
THANK YOU SOOOO MUCH!!! 🙏🏻💜

[hotfiama]

I have watched hundreds of videos- yours are by far THE VERY BEST you explain everything in easily understood layman terms. The side graphics you display while explaining movement help tremendously ! Also you calm pace helps me totally absorb all that you are explaining. Thank you sooo much!

[lauratempestini]

Thank you for giving the anatomy along with the exercises . A very informed instruction is so very helpful!!!

[larsnystrom]

I like that you described the exercise before going into anatomic details.
And that you did it without unneccesary talk before that.
I hate it when YouTubers talk, talk before showing something.
Your anatomy description hit the sweetspot, just right for understanding
why your exercise is good.
The combination of simultanous anatomy and exercise details nailed it!

[matteosollecito]

This is very helpful. I’m 63 and waiting for two knee replacements and have four neuromas in my feet. All that has frustratingly limited my exercise. Ugh. This is helpful. Im activating muscles I otherwise could not work without danger. Immediately afterward I was standing up straighter and felt lighter on my feet. Thanks. You’re filling a void other MDs don’t address.

[bradpeterson]

The doc's channel is absolutely a treasure pure gold

[liveandletlive]

Amazing. I’ve definitely watched a lot of videos regarding glute workouts that always end up saying the same thing. Your information is so unique and you are obviously very knowledgeable. Great channel

[markm]

Best site for understanding how and why things work. Timely for me, glute/leg day 2morrow. Sound much improved, thanks Doc. PS just tried a few reps, intense for my hard gainers.

[JohnAlot]

The last tip, rotating towards the cable REALLY makes a difference. The exercise went from easy to burning hard immediately.

[jerineannajohn]

Your channel is awesome and very much underrated. I really wish people discover this treasure. Please do detailed videos on abs muscles as well in your upcoming videos. Thank you. Much love ❤️

[madelines]

You’re very informative and it is appreciated! It’s nice to actually understand what’s happen during the movements and why I’m doing it. Can’t wait for more videos and to try this tomorrow!

[beckywren]

I am currently in PT after arthroscopic knee surgery. Very slow recovery because I was still having leg weakness after a pickleball injury a year and half prior. In pickleball I took a very hard fall backward onto one ischial tuberosity (same side as all the problems I now have). The fall actually shifted my ilium upward. Anyway, lots of pain and 'disability' after that fall with a very slow recovery. I did return to pickleball but maybe because my hip was still not working well, I injured my knee. I am so glad I stumbled onto your video and I can't wait to try these glut exercises. I am a retired PT and want/need to get back to pickleball, minus the running backward and to the side! I was glad to read you have started pickleball. Maybe you have some recommended exercises for the sport. I signed up for your weekly newsletter!

[danqodusk]

Another excellent presentation, exercise and anatomy explanation. You offer top notch everything. Thank you!

[trex]

Interesting that the movement is similar to Ice and Inline Skating. My Glutes are well-developed due to weight training and Inline Skating.

[anttistrom]

Could you do full Back workout tutorial? Would be interesting to see your take on that 😊 keep up the good work 💪💪

[chimpy_chi]

Just did this for curiosity with no resistance and I already feel it.. Damn.. Gonna add this to my routine..