Strengthen your Glutes! Walking.

Sprinting is the Best exercise to build functional glutes.
Glutes are aesthetic and a prime component of gait.
If you don't have the mobility to sprint.
You can walk instead, with a forefoot strike.

Hey 00:00
Glutes 00:12
Best Examples 00:43
Back Squats 01:37
Glute Contraction 02:45
Can You Sprint? 04:13
If you can't; Walk 05:06
My Squat choices 05:57
Exercises 07:03
Incorporate walking 08:43
Walking w/ proprioception 09:02

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Consult your Healthcare professional before using any workout suggestions from Grown and Healthy LLC.. Any exercise program may result in injury which may include but is not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of overexertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack or death to reduce the risk of injury, before beginning this or any exercise program. Please consult a healthcare. Provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. © All Rights Reserved

[socksbysil]

I attribute most of my glute development to habitually sprinting up stairs, skipping every other step, and taking stairs over elevators/escalators whenever possible. This gets even more ROM than sprinting on flat ground, for both the stretched and shortened position.

[robdixson]

I can confirm this 100%. After developing knee problems i became aware of how i was doing things like walk or climb stairs and arrived at walking more more on the front foot as easier on my knees. My ass hurt BAD for the first couple weeks doing it.

[solutionstenants]

You just won my subscription!
I am a 62 year young woman and am a former sprinter before I had a family and too many careers to juggle. Am an empty nester now and have time to give / invest back to myself and my well-being. Getting back into sprinting 20 seconds at a time…When you break down the bio- mechanics of the action of sprinting it so fires me up!!!! Thank you for your calming voice that I can follow along and take notes. I appreciate you!!!!

[hundert]

Not only is your content very informative, but also weirdly calming 👌😁

[ummomar]

My father in law passed when he was 89 used to walk to his school 2 miles away with no shoes. That made us so grateful for having the best life now.

[psterling]

This works folks. I’m 4+ years in. Life changing stuff. Listen to this guy!

[kaizze]

I accidentally started running faster by squeezing my butt each step and increased my pace by 5 mins per mile lol. My pelvis opened up, and my stride increased to that famous heel kickback.

In summary. I fixed my running form by squeezing my butt muscle while running.

[MrVincentTremblay]

No joke, I just started walking for 20 minutes at the end of my workouts because when I was going hard on the strength side of training I did zero cardio, and a set of more than 6 would gas me.

Anyway, when I walk I focus on keeping a good.posture and I totally feel it in my calves, hamstrings and glutes. It's basically a 20 minute set non stop lol

Now that I think of it, I was reading a book by Charles Atlas and he was saying that the number one leg exercise before anything else was a to do an active walk. I thought he was nuts, but he might have been on to something after all

[TheModernAlchemix]

I heard about this years ago and after using this method, no more sciatica no more hip pain ❤ plus my pancakes became a little fluffier 😊😂

[nb]

I love your delivery. It's a calming lesson without shouting

[ga]

I cannot thank you enough for this easy technique to tone glutes! Practicing it has completely eliminated hip pain that I have been experiencing for over 5 years. What a great voice and delivery. I love the way you show the body parts and movements as you speak.

[livingthelava]

As a previous hockey player, this is why all hockey players have amazing butts, the constant pull back trains required by using skates.

[johnatyoutube]

This is absolutely how our shoeless ancestors would have had to walk over the uneven surfaces in their world. It totally makes sense that we were designed to walk more evenly on the forefoot with lighter heel strikes. I find that I have greater strength and control when I walk this way. And the glute flexibility and strengthening exercises are helping. It's also literally impossible to do this in conventional shoes because they shift you too far forward when you're on your forefoot and disable toe splay. I walk barefoot or in minimalist shoes and I really feel it thoroughout my body.

[markhalstead]

This explains why my glutes start feeling it when I walk quickly for a long distance. I do walk full footed, but just never thought about it until I saw your videos.

[dougnevitt]

I just found your channel, and this is the best, accurate biomechanics content on walking I have ever seen. I’m a cyclist and backpacker, having LB and hip pain, with hiking, and have had foot pain with hiking. I have only watched 3 of your videos, but you have nailed my biomechanical errors on the head. Now I can see why I’m struggling. Thank You 🙏🏻

[matthewlagerlow]

Mark you got me my life back after 3 years of struggle with injuries my broken femur 🦴 turning into spine damage walking on my heels with no glutes like I was told by professionals.. I can’t thank you enough my friend, this has developed into me starting a brand in Australia called barefooters

[kookoomike]

This is true. Both my parents hv flat butts but I don’t. In my college and post college days in NYC, I’d never take the bus or subway but loved walking everywhere.

[alansloane]

Thank you so very much for your video! I have been suffering lower back and hip pain for 10 years and nothing has helped relieve the pain at the source like your exercises. I wish I had found your channel sooner!!!🙏

[Shin-ctem]

This was so well explained! Have watched multiple videos on activating the glutes while walking but could never understand how to do it till now, another new subscriber here!

[mariomolinaorbea]

Really cool content! I used to walk naturally like that when I was a little kid and people made fun of me all the time, telling I didn't know how to walk properly. I "corrected" the way I walked and have been suffering from knee and mild lower back pain for years now. Guess I'll revert back to this 😁 Thank you very much!