How to Fix Tight Hips with Three Exercises (WITHOUT STRETCHING)

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How to Fix Tight Hips with Three Exercises (WITHOUT STRETCHING)

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4 жыл бұрын

How to Fix Tight Hips with Three Exercises (WITHOUT STRETCHING)
If you sit a lot during the day, your hips are tight from being in constant flexion (aka bent!). This tightness causes your glutes to often shut off, which means all of that squatting and lunging and deadlifting may not actually be working those butt cheeks!
It may mean you’re actually potentially risking pain and injury because other muscles are engaging and working so that you can squat and deadlift and lunge. Muscles that SHOULDN’T and CAN’T really handle the load!
Wonder why your low back so often hurts? Or why you only feel your quads during some of these compound moves?
It may be because your glutes aren’t actually working and engaging because they aren’t activated! And why aren’t they activated?
Because your hips are locked up!
To unlock your hips and activate your glutes, try these three moves that aren't stretching!

Пікірлер: 356

@redefiningstrengthOC 4 жыл бұрын

If you need a quick FOLLOW ALONG glute activation workout, try this one too! It includes some bonus moves! bit.ly/2IhCXxi

@dcodework2421 4 жыл бұрын

I love your channel and your collection of exercies. It would be great if you can also do a 5-10 minute home workout videos liek the was Anabolic Aliens have. Some of your exercises are simple but very effective you could start with basic, intermediate, advanced. I think the 17 back exercise video is probably the best collection of exercises I have seen here.

@CYMRUKID69 4 жыл бұрын

I was just wondering what are the best exercises & stretches for sciatica. I have sciatic nerve pain brought on by spinal stenosis & was wondering what was the best way to treat it.

@sasanach8 4 жыл бұрын

link dont open

@vanbuddha1 4 жыл бұрын

After purchase of booty burner 28 day challenge is the program ours to keep after the 28 day period ?

@janenichols4261 3 жыл бұрын

i love the booty burner. Cori is the best!!!.

@levibuildsbarns5981 4 жыл бұрын

The absolute best functional fitness channel on KZfaq.

@redefiningstrengthOC 4 жыл бұрын

Thanks so much! Glad the video helps!

@janenichols4261 3 жыл бұрын

@@redefiningstrengthOC yes I agree 100%

@WildnUnruly 3 жыл бұрын

1. Cross Leg Glute Bridge 2:36 2. Band Y Reverse Hyper 3:57 3. Glute Bridge Hold with Abduction 5:36 4. Reps and Rounds 8:10

@moonlighth8643 4 жыл бұрын

I can’t thank you enough for explaining the importance of strengthening the glutes with activation first. Life changing to people who suffer hip pains.

@redefiningstrengthOC 4 жыл бұрын

So glad it helps!

@whatfreedom7 3 жыл бұрын

I know the feeling. I’ve dealt with it for 5-6 years. I finally gave up and started seeing a physical therapist and they have me on the road to recovery finally. Just curious but are you have pain in your IT band area?

@moonlighth8643 3 жыл бұрын

@@whatfreedom7 no but more like hamstring sometimes outer calf area

@whatfreedom7 3 жыл бұрын

@@moonlighth8643 ah yeah I was having it band and hip flexor pain which ended being mostly glute issues. Then the rest all went downhill.

@sarahosborne7477 2 жыл бұрын

Yes and helps with lower back pain I've been trying to strengthen my core but once I started focusing on my glutes my back doesn't hurt as much.

@vonowens7665 3 жыл бұрын

My butt, back, and hips are thanking you 🙏🏾🤟🏾. Especially my back lol

@christiangerhardt2408 4 жыл бұрын

This lady is Jeff Cavalier's equal.

@redefiningstrengthOC 4 жыл бұрын

Well thank you very much!

@allfusionx 4 жыл бұрын

Completely agree; amazing content

@suelawson7273 4 жыл бұрын

Just started to binge watch while taking enforced gym rest aka Lockdown, I was just thinking the same thing!

@twentyfourseven7988 4 жыл бұрын

YEP,, I AGREE,, LADY VERSION OF JEFF 😉😉😉

@suelawson7273 4 жыл бұрын

@@Mr._Fit_Atheist quite possibly!! 😆

@mikeyj2024 4 жыл бұрын

Get this awesome woman to a Million subs KZfaq algorithm.

@MrSham3less 4 жыл бұрын

I just had to come back to this video to comment. Since you uploaded this video, I've been doing these exercises before my workouts. I also added dead bug and bird dog. NO lower back pain during squats or deadlifts. I feel strong during the whole workout! I will also do these at home. Thank you so much for your help and FREE knowledge for us people!

@redefiningstrengthOC 4 жыл бұрын

Aw yay! I'm so glad the moves have helped! And those other two are amazing core activation moves too!

@bodyfordays 4 жыл бұрын

You are so right! Posture is everything! We do use hips is most things.

@redefiningstrengthOC 4 жыл бұрын

Yes! And it's not only being seated that causes issues but simply our lack of movement often!

@lucycarlos4923 4 жыл бұрын

I have seen all the gym therapists, ect, ect, you name it, and finally finding you, is the best ever. Thank you!!!!!

@takeoffyourblinkers 4 жыл бұрын

Many years on YT I have found 2 fundamental things here. Glute activation and face pulls cure almost anything. 🤣👍

@proximacentaur1654 4 жыл бұрын

Wow you've seriously levelled up you're content since I last visited. I like that you're giving some technical explanations about the moves and how to execute. You know you're stuff.

@redefiningstrengthOC 4 жыл бұрын

Thank you! Glad the videos help! Figure they give the background to help you implement all of those variations!

@michaellaverty1844 4 жыл бұрын

Hey there’s some good stuff in this video. I’m 65 and retired last May (2019). I’ve had trouble with my hip flexors for years. I went from running marathons to not being able to run at all. I have accidentally been doing some of these for the last few months and have started running again. My core went to pot humped over a computer for the last 15 years. I will incorporate these moves into my workout routine. Thanks for this examples in this video.

@thibod07 4 жыл бұрын

Awesome! Thank you for sharing! I totally agree with you static stretches is not all the time the best way to bring usable hip mobility. Using the right muscles in the right position and their strengthening can prevent so many injuries. Bringing mobility to an area not very strong is a double edge sward. Have a nice day.

@Cauliflower_ears_750 3 жыл бұрын

After I stopped fighting competitively, my mobility/flexibility went to CRAP! I still do Brazilian Jiu-jitsu and because of COVID19, I haven't been able to train for the last year so I've been using this time to work on my mobility/flexibility. These videos have improved EVERYTHING for me. I'm slowly getting my mobility/flexibility back, my lifts are so much better and running isn't the torture session it used to be. You're AMAZING Cori!

@moniquechurchill6857 4 жыл бұрын

Thank you, thank you. I was experiencing so much hip pain and had no idea where to begin. You have helped me immensely!

@redefiningstrengthOC 4 жыл бұрын

So glad the videos helped Monique!

@grantwood165 4 жыл бұрын

Again great commonsense info - yes wake up the butt muscle which very few do. Cheers again from Grant from Nerang Queensland Australia the 67 year youngster who is also a long time advanced massage therapist Wellness Coach Bodyflow PT plus has sustained many past serious sporting injuries so have been on an ongoing mission to find quality plus ways of maintaining quality plus wellness shape that does not compromise the spine muscles tendons and joints. Like your various routines however naturally modify a few to suit the threshold needs of my self & clients

@janenichols4261 3 жыл бұрын

Her restoration program is wonderful. I have the old one...I have not tried the new one, but am going to purchase.

@per_sev 3 жыл бұрын

Been struggling with rehabbing a knee, and hip injury, because of my struggle to figure out how to prevent my legs and back from taking over on glute movements. Watched this video twice, and seeing how you do the movements has helped a lot. Also nice to see variations for the movements I've been doing. Thanks for that.

@jk3266 3 жыл бұрын

The Best Educative channel on KZfaq

@carolynmoran5257 3 жыл бұрын

I love the science behind everything and appreciate the explanations. Would it be possible to just get a straightforward video with the actual workout flow to follow along to, maybe with in the moment commentary on things to keep in mind? This is like a great pre-workout video, would love to have the workout itself.

@CyborgNinja442 4 жыл бұрын

Love the glute focused videos! Well presented and explained.

@redefiningstrengthOC 4 жыл бұрын

Thank you!

@kevinjhonson5925 4 жыл бұрын

Im 44 and ruptured my l5-s1 no sudden trauma caused it. I’m a field tech and can drive 9 hours a day that ground my disk to hell. My physio therapist gave most of the exercises you showed but you have corrected a few mistakes I was making. My inactive gluts and tight hips was causing my pelvis to tilt out and up on the right side my right leg was pulled up and was almost 1/2 inch shorter. I’m on month 3 off work due to extreme sciatica glut and leg pain I couldn’t even sit for 2 seconds before screaming. The number one thing I have learned for my lower back health is glut, Ab and hip strength and lose hips. Thanks for all your help.

@Linda-mp8co 4 жыл бұрын

This is exactly what I needed!!! Thank you so much for making this video. You 're such an awesome teacher!!!

@VicBattlefield 4 жыл бұрын

🌞Good morning, Coach! My day of sitting at the PC is slowly coming to an end so I can put this to work right away. Love this!👍🙏Have a great Tuesday!😄

@redefiningstrengthOC 4 жыл бұрын

Aw yay! A little activation series tonight!?

@VicBattlefield 4 жыл бұрын

@@redefiningstrengthOC: Hehe, yes, ma´am! After sitting all day long, just gotta unnumb the bum! 🤣

@carleecomm 4 жыл бұрын

Where have you been all my life!? Thank you, thank you, thank you.

@kathyw1136 4 жыл бұрын

Thanks for this & being so awesome with explaining how these moves work and help with tight hips.

@redefiningstrengthOC 4 жыл бұрын

So glad the video helps Kathy!

@michellekennedy7362 4 жыл бұрын

Such great information! I've been needing to work on my hip mobility and will work these into my warm-up routine. Thank you for putting this out here. You are incredibly informative and love how you explain everything for even us novices to understand! Great channel!

@redefiningstrengthOC 4 жыл бұрын

Thank you Michelle! So glad the video helps!

@marcossanchez9530 3 жыл бұрын

Move 1: 2:33 Cross leg glute bridge Move 2: 3:54 Band Y reverse hyper Move 3: 5:34 Glute bridge hold with abduction Reds and Rounds: 8:02 Thank me later

@michaelc1658 Жыл бұрын

Tried these moves in my workout today; the band makes all the difference: wow! These are great for hitting the glute med. Way more effective than the activation exercises my physiotherapist gave me.

@geraldcain2169 3 жыл бұрын

Hello I'm anew subscriber and I just wanted to let you know I'm very impressed . The information is very helpful . I'm a guy and I normally subscribe to dudes but your information can be of benefit for anyone. Thanks redefining strength keep up yhe videos. You're a star

@embodytoevolve6356 4 жыл бұрын

This is a really amazing video considering the technical knowledge and editing. I really like the audio your crisp, tone and pace has time to take in the really large amount of information your packing in. I notice these things, I appreciate these things .

@jorgegrau8323 2 жыл бұрын

I sit at work half of the time. And treadmill high incline running led to to tight & overused hip flexors w/ muscle spasms. Stretching and weight training didn't improve things much. Your ideas reminded me of importance of higher reps to activate the muscle-brain connection. These 3 exercises work. The only other thing that worked is outside walking (or landscaping) in warm weather. Hill running and incline treadmill should be moderate with stretching before and after

@SuvinRK 3 жыл бұрын

Excellent video! Very useful information that I will be implementing.

@nangee2990 4 жыл бұрын

I had a chiropractor who also did sports training tell me to do the first and third exercise when I experience lower back pain. I did 15 reps of each and after 15 minutes the pain was gone. It saved me a trip to the docs for an adjustment.

@redefiningstrengthOC 4 жыл бұрын

They're key moves!

@grantwood165 4 жыл бұрын

This site & Strength Side are my 2 favourites that I use to add and modify to suit the threshold needs of my self & clients to enhance my many Bodyflow sessions in the Gold Coast region of Queensland Australia. Most of my clients are 50+ however I am a 67 year youngster that is still Body toned and shredded in spite of many past serious sporting injuries thus my ongoing mission to find quality plus ways of maintaining quality plus wellness shape that does not compromise the spine muscles tendons and joints.

@anipasquali4369 3 жыл бұрын

Fantastic information.. you channel deserves much much more attention!! 😍🤩

@michaelsenft3608 4 жыл бұрын

Ok I give up - yes, she is remarkably thoughtful, way more than the other “pretenders” who post KZfaq videos on these issues

@Gmaw1958 4 жыл бұрын

I really love your videos because you add extra information that needs to be said. I’m one with lots of injuries. I have neck, back, hip, SI joints, sciatica, shoulders, carpal tunnel, elbows, and knees. But with all this I still try to exercise. I had become a couch potato and depressed after my accident because of my pain and I wasn’t able to enjoy my life the way I wanted to. Eventually with my Physical Therapy and my determination I decided I have to get more exercise into my day. I joined the gym and now going two and maybe three times a week. I am still in pain but I really have to push myself. Once I finish my routine I feel great about me. Thank you for your great videos.

@redefiningstrengthOC 4 жыл бұрын

So glad the videos help! And take your time to rebuild but yes! Often we NEED to get moving to make things better. Resting and avoiding won't fix the issues!

@chadmace3355 4 жыл бұрын

you plus my yoga is a great combination for my lower back health and golf game! thank you! any golf specific exercises would be greatly appreciated.

@ceciliajasper454 4 жыл бұрын

THANK YOU!!! I need this today. Those regular activation exercises aren't working anymore...awake for the past 2 nights fight trigger points on my left side from the low back to just above my ankle and a down the left psoas..always tight and cranky. It always feels "stuck in the joint". Doing these today! Love your channel. Thanks again.

@redefiningstrengthOC 4 жыл бұрын

Glad it helps! So are you foam rolling prior to the activation as well? It can help you better activate those underactive muscles by helping you to inhibit those overactive muscles. Also, if you're doing the "right" things and results aren't adding up, you want to start searching further from the problem area to see what may be perpetuating the overload. If you've had ankle injuries, those can even perpetuate the issues. And you'd be surprised that even your LATS may be playing a part!

@ceciliajasper454 4 жыл бұрын

@@redefiningstrengthOC I foam roll most of the time (not always). I tend to have tight lats, as well. Sometimes my ankles feel weak, but not regularly..I just feel pain upon standing after morning wake up on occasion. I started this unilateral glute bridge exercise in my workouts as well as with my client. We're both loving it.

@RyanLoken 4 жыл бұрын

this was SO helpful!! i had already started doing the first exercise thanks to you and saw some opening but this combo is TOPS! thanks again cory, please keep it up :)

@redefiningstrengthOC 4 жыл бұрын

Aw yay! So glad the move has already helped. Definitely give the other two a try too!

@dondon4739 4 жыл бұрын

Very good Simple and effective routine ... why would anyone give this a thumbs down is beyond stupid.

@redefiningstrengthOC 4 жыл бұрын

So glad the video helps!

@Ashley.doeyes.5477 4 жыл бұрын

Will definitely be adding to my routine thank you 🌻

@redefiningstrengthOC 4 жыл бұрын

Have fun Ashley!

@arunalexdavid6281 4 жыл бұрын

Work No.275 at redefining strength,thank you for your valuable information.

@chriscioccio4826 4 жыл бұрын

Great channel! So often you see people suggest exercises but don't take the time to explain and describe the how and what you are trying to accomplish. Especially explaining how the exercise should feel and be driven.

@redefiningstrengthOC 4 жыл бұрын

Thanks! I definitely have a ton of variations videos for those just looking for moves, but I love the coaching aspect as much as I can!

@infinityfitSpokane 4 жыл бұрын

only recently found your channel, have really enjoyed all your content so far. Great info

@redefiningstrengthOC 4 жыл бұрын

Thanks so much! Here to help if you have any questions!

@aschenoir1687 4 жыл бұрын

I have scoliosis, these exercises actually helped with my back pain >v

@rebeccasanderson5535 4 жыл бұрын

Great tips as always!

@redefiningstrengthOC 4 жыл бұрын

Glad they help!

@BlueSkies490 4 жыл бұрын

Thank you. Great explanation and demonstrations. And thank you for talking fast! I"m so happy I found your channel. I have been weight training and your expertise is so helpful!!

@redefiningstrengthOC 4 жыл бұрын

BAHHAHA fast talking is my speciality! Glad the video helps!

@shantitanna8033 3 жыл бұрын

Love all your videos , you explain every thing soooo well. Keep making these wonderful videos, you provide great public service. Thank you

@upstandingmobility 4 жыл бұрын

My left glute med thanks you! It was on vacation which like you say caused a chain reaction and affected my hip flexor. Doing these glute wake-up moves prior to walking really helps. I also have your amazing cards that I flip through daily during social distancing! I appreciate you 🤗

@redefiningstrengthOC 4 жыл бұрын

Aw yay! So glad the tips have helped that left butt cheek! Definitely check out my TFL video too!

@timd8912 3 жыл бұрын

Simply great.....

@Jcze4 4 жыл бұрын

Great video! I hope you have a video for sciatica pain.

@chiara.75 4 жыл бұрын

Thank you dear Cori 😍 your contents are very helpful...you are a great teacher 💗

@redefiningstrengthOC 4 жыл бұрын

Thanks so much beastette!

@mariabentele7909 3 жыл бұрын

How so generous of you to share your knowledge, thank you 🙏💖

@utubeskreename9516 4 жыл бұрын

Thanks for this very informative video. Would love to see a video giving your thoughts on FAI Hip Impingement syndrome.

@donnamiano9693 4 жыл бұрын

Hi I’m so glad I found you ! I feel like all the subjects you are talking about , you are directly talking to me !

@Chemicalx100 4 жыл бұрын

Overactive TFL is my life! These are really getting my hiney activated! Thank you so much -A satisfied subscriber

@nataliebird8644 4 жыл бұрын

seriously you are amazing... I am 50 years old and wish I had found you sooner :)... never too late I guess. so much info and so brilliantly explained. thank you :)

@makgoalemagwentshu8851 3 жыл бұрын

You are the best. I wake up every morning with you in mind

@MrRyanmcmahon 4 жыл бұрын

Excellent video. I've had sever low back and groin pain for 40 years. It's obvious that my movement is not firing the correct muscle chains, even though I work on every day.

@redefiningstrengthOC 4 жыл бұрын

If you find you're working on areas and things aren't getting better, you may need to look further away from the point of pain. Ankle immobility or even improper lat functioning can contribute and perpetuate the compensations.

@MrRyanmcmahon 4 жыл бұрын

@@redefiningstrengthOC Yes Thank you. My issues have been with me for 40 years, so I've discovered that. Entire left side of the body from foot to face has been compromised but I have undone much of it,,fiber by fiber. I have issues in the lats as well as armpits, and gluts.....Inversion table seems to be helping combined with breath work.

@Aiah1993 4 жыл бұрын

This is exactly what I need! I've been having this problem for at least 2 months. Thank you so much!

@redefiningstrengthOC 4 жыл бұрын

Aw yay! I'm so glad it helped. Here if you have any questions!

@harshita_aggarwal-05 3 жыл бұрын

Is these exercises helpful for forming slim hips ?

@jeg569 4 жыл бұрын

Thank you for the video, after years of very tight lower back, psoas and glute all on 1 side, I am starting to feel more movement and stronger in my workouts, wish I had seen these exercises a long time ago, great information.

@anjaligokhale4494 4 жыл бұрын

I always watch your workouts. How well you explain. So creative you are thank you.

@SusannMarieDye 4 жыл бұрын

Thank you! I Really appreciate the way you explain things. My hips are feeling better doing glute activation and the hip stretching.

@redefiningstrengthOC 4 жыл бұрын

Thank you! So glad the tips are helping!

@benjaminbuor7489 4 жыл бұрын

Excellent video and explanation.

@ryanmcintyre6810 4 жыл бұрын

Why am I just now finding this video. Exactly what I needed. Thanks for the information. Redefining Strength = Awesome!

@mtdebemigrant1435 2 жыл бұрын

I love your videos! So professional, full of explanations, and to the point. Thank you.

@drumsanddrumming 4 жыл бұрын

I have a replaced hip and the other is a bit tight but I do what I can . All tips and tricks are apreciated.

@solomon7072 4 жыл бұрын

Your video instructions are straight to the point and very informative. I love straight to the point without a bunch of useless rambling and you are very good at keeping my attention... I'm definitely gonna take this advice!

@redefiningstrengthOC 4 жыл бұрын

Thank you! Glad the videos help!

@garyfarm 2 жыл бұрын

Great video with a lot of Great ideas ! Can't wait to try them tomorrow morning ! Thanks Cory !

@richa1147 4 жыл бұрын

really loving your comprehensive videos - thanks :)

@redefiningstrengthOC 4 жыл бұрын

Thanks!

@gerrihissong2004 4 жыл бұрын

Thank you for this. I hurt my hip 2 years ago and its gets sore and tight. Giving this a go, since I have so much time.

@redefiningstrengthOC 4 жыл бұрын

Glad it helps! Stay safe!

@hepburn435 4 жыл бұрын

Love your videos. Such great information and beautiful execution! Thank you 😊

@redefiningstrengthOC 4 жыл бұрын

Thanks!

@jamescarson4507 4 жыл бұрын

Very well explained, with simple exercises one can do at home.👍🏼👍🏼👍🏼

@yashpaul7665 2 жыл бұрын

This is very helpful. Thank you 🙏🏼

@davidsgardell 4 жыл бұрын

Ok, so where the camera in my home?? 👀 I literally needed this video yday! Never clicked so fast when I read the “without stretching” part! 😂 I’ll definitely give these exercises go! Thank you for the quality content ...and btw, it’s so refreshing to discover a fitness channel not run by a man! 😄

@redefiningstrengthOC 4 жыл бұрын

Thank you! Glad it helps! And glad it was there when you needed it! I also commented with a quick workout if you do need an option to try as well :-)

@zatara11 3 жыл бұрын

Awesome, thank you!!! All your advice has been great so far.

@traceyjackson4162 4 жыл бұрын

You are simply the best! You give the. You consistently give the What/Why/How. As simple as that may seem it’s very important......thank you.

@redefiningstrengthOC 4 жыл бұрын

Thank you! So glad it helps!

@ggshandsomeboy5103 4 жыл бұрын

I love these exercises. I've noticed my hips are really tight lately, so I'm really excited you've addressed this issue. Your furry coach is a cutie. TFS!

@simeencolabawalla4778 3 жыл бұрын

Your videos are so informative thank u 😊

@matthewmedina1802 4 жыл бұрын

Thank you this is very helpful🙏🙏 I love the pooch too😂😂👍👍

@redefiningstrengthOC 4 жыл бұрын

Kiwi says thanks ;-)

@dionerhodes1308 2 жыл бұрын

Good video but 4 some reason I can't do glute bridges! 🤪 idk why, I'm just unable 2 do it. I'm glad she shows other moves. 😁👍🤩💃

@mariah2saint 2 жыл бұрын

Love this I have really tight hips from sitting and over active use with sprinting daily, going to add these into my routine thank you

@keekee3233 4 жыл бұрын

Another great informative video, thanks again..

@redefiningstrengthOC 4 жыл бұрын

Thank you! So glad it helps!

@zoltanszunyog4257 4 жыл бұрын

Great video, thanks for sharing! I will definetely include these exercises into my traning plan...

@KM-xr5gg 4 жыл бұрын

Very helpful. Thank you.🌸

@chrisjordan6693 4 жыл бұрын

The first exercise freed up my lower back , I'd been doing these with both feet flat, this way is much better. Thanks

@omarhasan2083 4 жыл бұрын

Really, I found it really straining on my lower back.

@Angeleanya 3 жыл бұрын

Your Video content is amazingly good. I wish I could have seen your videos years earlier. Keep it up going. Thank you

@necroitistherisen2557 4 жыл бұрын

Very interesting video. Great info!! Passing this along to my running buddies.

@sammy3161 4 жыл бұрын

Great video....thank you !

@adamcotton9657 Жыл бұрын

Awesome advice

@bleachwolf6936 4 жыл бұрын

Needs more views. Thanks for the vid!

@neskarraksen 4 жыл бұрын

Brilliant channel, and well done for what you have achieved

@philanthropchic2238 4 жыл бұрын

Excellent video and love the puppy cuteness pay off at the end!

@OneGazelle 4 жыл бұрын

Excellent explanation of how and why your exercises should be used

@redefiningstrengthOC 4 жыл бұрын

Thanks!

@weixu7251 4 жыл бұрын

理论与实践相结合的讲解，很专业，多谢教练!

@r5photography 3 жыл бұрын

Cori ROCKS!

@Overmanwest 3 жыл бұрын

Damn lady, could of used these weeks ago. Injured. Spectacular video!!