How to activate the glutes - the most overlooked thing you MUST do

Having trouble activating your glutes? Tried dozens of different glute activation exercises and nothing seems to work?

In this video, Vincent shares a trick you MUST know in order for ANY glute exercise to work properly. If you're someone who can already turn your glutes on, then you're already able to do this, whether you know it or not. If you're NOT already able to do this (and thus can't activate your glutes), we're going to teach you how in this video.

The secret is you have to be able to brace your spine with your abs. If, for whatever reason, you're unable to use your abs to brace your spine properly, then you will never be able to turn your glutes on because every time you try, your lower back muscles will turn on harder in place of your glutes.

"But I've tried every ab exercise and I still can't feel my abs and/or I keep feeling my lower back," you say? Not to worry. In this video, we're breaking down ab control to the absolute most basic strength/coordination exercise to regain control of your abs and spine. Unless you have really strange specific flexibility issues, this progression of exercises will work for EVERYONE to help brace the spine so you can then TURN ON THE GLUTES.

The exercises in this video are also especially useful for those with excessive anterior pelvic tilt, as it strengthens and coordinates the muscles that help pull you back into a more posteriorly tilted / neutral pelvis.

[sillygirl]

This has been a game-changer for me. I felt a significant difference during my very first attempt at these exercises - it activated muscles that I never even realise I should've been using. My core stability, glutes and posture have all benefited, and this vid is now on my morning exercise routine playlist.
Thank you very much for sharing this on your channel.

[aaronisaiasmedina]

This is the piece of information I've been missing for years without knowing. This will absolutely change all my deadlift and squat biomechanics for the better.

[ahmedalfi]

Best video over almost 1000 video watched about glutes

[michaellovell]

I've always been quad dominant with a flat ass. I recently started doing kettle bell swings, and I can really feel it. Never had sore glutes before...

[yishujia]

Thank you for mentioning the importance of engaging the abs. I have been doing the reverse leg raise for some time and don't know why the lower back always kicks in. Good to learn this before my lower back hurts.

[sulebo]

You guys are the best! After years of lower back pain and psoas muscle cramps I deduced that my weak butt and poor posture are the issue and this is the place where I find the BEST exercises to correct that! Thank you.

[MountainGlowGloria]

Thank you for this. I spent 6 months in physical therapy post ACL and had chronic pain to no physical therapist’s help. After starting youtube pilates and doing exercises just like this I healed my pain. Thank you

[tinacarson]

Wow, You showed me how to isolate my trunk muscle contraction!!! This is HELPFUL!

[sophmai]

Really, really glad I found your channel. Thank you so much for this video and the clear instructions! I’m a 28 year old woman from the U.K. and have had over 2 years of severe lower back pain around the SI joints. This was shown to be an L5S1 herniation, but later, the pain was worse and there was no herniation on the next MRI. The pain radiates down both my legs and into my feet. The worst side is on the right where it feels like there’s a tight, burning band just underneath my right butt-cheek/very top of the hamstring/piriformis area. My butt is extremely achy and I get SUCH tight legs from simple things like going up and down stairs. The pain has been ruining my life and even pushing a shopping trolley/cart has me in agony from my back to my hips, through to my knees and my buttocks. I feel blessed to have found your channel and I’m hoping that with these exercises, I will be pain free again. It feels like I need to break this pain chain starting at the very beginning. I saw a PT and he said that I have very weak glutes and a weak core (I lost a lot of weight during an eating disorder, so lost muscle mass too I guess), tight hip flexors from being sedentary and somewhat of an anterior pelvic tilt. He suggested starting small by first getting glutes firing, then moving onto strengthening (as some "harder" exercises have actually increased my pains due to overcompensation from other muscles) - does this sound right to you, too? I’m hoping I can live a pain free life if I give this my all. I feel so lost sometimes and no matter which doctor I see, they have just sent me away to the next one and now I’m being tested for rheumatoid arthritis. The PT I saw said that because of weak glutes etc., my lower back and hamstrings are being forced to take on more load, which is causing the pain, and hip tightness isn’t helping either. Sorry for the huge essay! It just helps to write it out sometimes I guess, haha. I’ll keep watching your videos and would appreciate any help at all! Sophie

[XDF]

These exercises are great. Even the day after I can feel my glutes being activated more when I walk so it's like they've been woken up.

[BarbaraIreland]

I thought my ab muscles were strong - guess not! These were more difficult than I thought. So grateful for your excellent descriptions and videos!

[SusannMarieDye]

Thank you! Learned the tap one on the floor in PT after my hip repair surgery, three years ago. Did not know how it related to my glute work given to me at same time. This video takes me further and the “why” will keep me focused.

[historyrevisited_APG_SAust]

You are Brilliant! I have MS and have gone to so many MS Physio classes but NO ONE has made this connection with the trunk. My right ride is the "Involved" (Weak) side. My waist has lost tone and my hamstrings have followed. I will give this sequence of exercise a dedicated daily routine and report back. Thank you!

[GrichaVenkov]

The key was, 'My natural arch (lumbar arch) has not changed.'!!! If the lumbar spine goes flat and the pelvis in a posterior tilt that will very likely cause an Anterior Femoral Glide which will compromise hip joint centration/centering and gluteal function. Good video!

[erinbeltran]

You can also get into dead bug position, lock in your abs, and do a gently twist. It works the extreme lower abdominal. I didn’t know this, I just started doing it and it was great and safe (o have lumbar scoliosis with rotation and felt great afterwards) hope this helps. I saved your videos for my home therapy. Thank you!

[shirw]

Wow, that last exercise in the progression really incorporates it all! Thanks

[gloriae]

Love this video. Will send to my grandson who loves to play baseball and plays on his high school varsity baseball team.
Tks for sharing!

[sooofunny]

I luv how slow and purposeful these movements are

[michwng]

Physical Therapist here. Good intro emphasizing the bracing prior to other exercises.

[TARAdactyl]

I need to wake my one glute back up and I like this simple effective exercises. Will definitely be going into my routine.