How To Wake Up Your Glutes- Top 5 Exercises

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3 жыл бұрын

Our Glute muscles are super important in helping to stabilize and support the spine. With all the increased sitting we are doing, or having a long term back injury, the glute muscles shut down. We need to retrain them to wake up so they are active when we move and do activities. This series helps you learn how to wake up your glutes so you can walk, run, and squat without pain:
1.Butt hit
2. Frog Bridge
3. Side leg series- leg lift, leg swing, clamshell
4. Quadruped hip circles
5. Standing leg extension with rotation
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Пікірлер: 128

@peterf5066 3 жыл бұрын

After 50+ weeks of daily yoga my glutes are rebelling and have been stiff for a few days. After just two days doing these exercises along with your piriformis syndrome exercises my stiffness had all but gone. Thank you for some great advice from the other side of the pond 😀

@drkristieennis 3 жыл бұрын

You are welcome! I’m glad I could help:)

@kristen3715 2 жыл бұрын

(slap butt before) 1:25 glute bride (touch heels) 3:20 lift legs 3:32 swing legs back and forth in air 4:17 clam shell

@Diaryofthewallflowerjas 2 жыл бұрын

Thank you

@lala-no6hn 2 жыл бұрын

💐

@alfredromero4784 2 жыл бұрын

No slapping like Will Smith on Chris ( Piedra) Rock you have to smack beat the heck out of them 😂 🤣

@paulpugh2480 Жыл бұрын

This works really well Dr.Ennis,thanks.

@sunilhemnani6255 2 жыл бұрын

GREAT VIDEO , VERY CLEAR EXPLANATIONS

@Joannecherrylauzon 2 жыл бұрын

Excellent! Thank you. I've been struggling with hip flexor issues. This should really help👍😊♥️

@Blueskies1180 2 жыл бұрын

As always - all your videos are super detailed with proper muscle activation nuances and proper cueing. 👍🏼👍🏼

@drkristieennis 2 жыл бұрын

Thanks so much!

@lucy4ricky23 2 жыл бұрын

Wow this was so easy to follow! Thank you 😊

@drkristieennis 2 жыл бұрын

You’re welcome:)

@MsRaven000 2 жыл бұрын

You are so good to watch! I can’t believe how much I’ve learned from you. Please keep the videos coming. ♥️

@drkristieennis 2 жыл бұрын

Thank you!

@katerwaller 3 жыл бұрын

Oh man, I have been doing clam shells all wrong! Thanks for sharing this!

@drkristieennis 3 жыл бұрын

You’re welcome! Hope this helps!

@MsRaven000 2 жыл бұрын

I love watching your videos!! I can’t believe how much I have learned from you. Please keep the videos coming. ♥️

@drkristieennis 2 жыл бұрын

Thanks so much! I have 2 longer videos every week and 3 short ones:)

@USMCdad470 2 жыл бұрын

Interesting, will try these as well. Thanks again Doc.

@drkristieennis 2 жыл бұрын

You’re welcome! Hope you like them:)

@mercynkomo727 2 жыл бұрын

Love you Doc

@mayyeung9970 2 жыл бұрын

Thank you for the great videos. I love that you teach us how to do these exercises properly. I dpnt think anyone else does that. A question, how do you know if you're arching your back with this exercise.

@joanrajadas1974 3 жыл бұрын

Very inspiring!

@drkristieennis 3 жыл бұрын

Thank you!

@raymondkb2nzo788 3 жыл бұрын

Very good thanks

@drkristieennis 3 жыл бұрын

You’re welcome!

@paulkelloway8641 3 жыл бұрын

Great advice 🙂

@drkristieennis 3 жыл бұрын

Thank you!

@TylerSarry 3 жыл бұрын

Love your vids great personality!

@drkristieennis 3 жыл бұрын

Thanks so much!

@stephaniegolenko7251 3 жыл бұрын

Perfect❣️🙏Have a nice day,stay safe✨

@drkristieennis 3 жыл бұрын

Thank you! You too 😊

@stephenbadamo130 3 жыл бұрын

Thank you!

@drkristieennis 3 жыл бұрын

You’re welcome!

@petterc188 3 жыл бұрын

Is this woman a boss or what! Now how do we get those abs?

@donnamylife1981 3 жыл бұрын

Made my day 🤩

@drkristieennis 3 жыл бұрын

😊

@angiecameron245 3 жыл бұрын

Thank you!!!💕

@drkristieennis 3 жыл бұрын

You’re welcome 😊

@itzmetrinity8601 3 жыл бұрын

Thank you so much for your time and help..I realized I have weak glutes and I do squats sometimes I can over do it...could u show me some glutes exercises that are effective and how often should I do them I'm in my 40's as well Thank you so much 🥰

@vedatyildirim2427 3 жыл бұрын

Çok güzel anlatiyorsun.

@michael7286 2 жыл бұрын

Thank you :)

@drkristieennis 2 жыл бұрын

You’re welcome 🤗

@michael7286 2 жыл бұрын

@@drkristieennis 🤗

@rongonzales8730 3 жыл бұрын

Thanks For for turning on my butt who knew? Really enjoy your videos really help my knees...I see your abs, I need those too.....

@drkristieennis 3 жыл бұрын

I’m glad I can help 😊

@ThuLe-eh1xe 2 жыл бұрын

Hi Dr Why do we have to leave a little space underneath the torso when we lay on our side ( it is like do not smash the cup cake underneath,)? Best exercise for the glute. I did 2 times and i have no more pain in the ...butt.😊

@laura36674 Жыл бұрын

Could you do something about the Achilles tendon, please? Mine is so under tension one-sided, I had a muscle rupture 2 years ago, an unhappy triad this year and now I am really scared because I got an induration on that tendon and it feels shortened. I stretch, I try to walk adequately, I am a Barefoot walker, right side is all fine but left side is really a place for sorrows for me 😢😢😢... Knee stabilisation advices would also be very nice 😇 Thank you really much! 🙏🙏🙏

@kbnovid4430 3 жыл бұрын

I really found this one quite beneficial for my glutes. Nice job!

@drkristieennis 3 жыл бұрын

Thanks!

@shabnamnawaz4614 3 жыл бұрын

she is the best

@drkristieennis 3 жыл бұрын

Thank you! 😊

@shabnamnawaz4614 3 жыл бұрын

❤❤❤

@itzmetrinity8601 3 жыл бұрын

I realized that I have weak glutes how often I should do this?

@JF-fx2qv 3 жыл бұрын

Who knew; Kristie "turned - on" my "butt!" Ha, ha. There could be truth to this hitting of the muscles. When hips or butt muscle are in pain hitting the area seems to help? I welcome more butt and leg muscle exercises. Thanks for sharing.

@drkristieennis 3 жыл бұрын

You’re welcome! Probably not the best one to do if you are actually in pain. Just if they don’t want to work:)

@mollylove2599 3 жыл бұрын

This one the best makes me start doing it but I get tired 😴

@drkristieennis 3 жыл бұрын

You can always take a break:)

@somaspecialist 3 жыл бұрын

When doing the lateral leg lifts, can you do it standing up? Or is it better laying on your side?

@drkristieennis 3 жыл бұрын

It definitely works more effectively lying on your side, but if it’s uncomfortable, standing is a good alternative. You can add a band too.

@valeriet.9000 3 жыл бұрын

Thank you for advising how to keep the legs correctly on the mat. All the time I could never feel my butt work when doing clam shells and leg raises.

@drkristieennis 3 жыл бұрын

I’m glad this position allows you to feel it!

@anivalbenavidez3839 3 жыл бұрын

Hello Dr Kristie. Got any advice for uneven hamstring flexibility? My left hamstring is more stiff than my right. Imbalances are normal in the body, but in my scenario, the difference is more than normal. Thanks.

@drkristieennis 3 жыл бұрын

Do you know the cause of the imbalance? Is there hip or back weakness that could be causing the issue?

@anivalbenavidez3839 3 жыл бұрын

@@drkristieennis primary weak hips. However my leg with the stiff hamstring is more stronger than my other leg that has a more flexibly hamstring. Would love to hear your suggestions.

@Ecompton77 2 жыл бұрын

Hot Doc. 🔥

@hassn7750 Жыл бұрын

👍👍

@sabrinaformoso6114 Жыл бұрын

Hi kristie, My hamstring are working more than my glutes, will this exercise help to start doing its job ? And when you have a muscle overactive like my hamstring is it good idea to not working it out untill you gain the balance back? Thanks for you answer 😊

@drkristieennis Жыл бұрын

Hopefully these exercises will help out! If the main focus is glutes, it’s important to figure out if the hamstrings firing are due to form, or weakness or tightness.

@nikosparaskevas8204 5 ай бұрын

❤

@newts-fv8kl 3 жыл бұрын

Hi Dr.Kristie how can I tell if I have weak glutes or tight glutes ,so I can do the correct exercises

@drkristieennis 3 жыл бұрын

Try this video out:) kzfaq.info/get/bejne/qrWHnMqpz8zKmJc.html

@newts-fv8kl 3 жыл бұрын

thanks I noticed my hamstrings cramp when trying bridging exercises...been advised low impact exercises to start with are these ones ok to try

@pault477 3 жыл бұрын

Do you use the DermaEdge on the glutes?

@drkristieennis 3 жыл бұрын

Yup!

@Blogdividendreport 2 жыл бұрын

Are these exercises good to stabilize the si joint? Do you have more for si joint? Thanks

@drkristieennis 2 жыл бұрын

I will be having an SI joint video coming out in a couple weeks:) I typically have patients focus on exercises similar to this.

@Blogdividendreport 2 жыл бұрын

@@drkristieennis yay! Can hardly wait 😁

@drkristieennis 2 жыл бұрын

@@Blogdividendreport hope you like the new video:)

@12mayfaircourt34 2 жыл бұрын

I have hamstring strain. Can I do these exercises with the hamstring strain?

@drkristieennis 2 жыл бұрын

It very much depends on the degree and location. Check with someone in person if you are not sure.

@arundhatimalviya3533 Жыл бұрын

Whenever I walk briskly I get lower back pain. Is it because of weak glutes Dr Kristie?

@drkristieennis Жыл бұрын

That is a common cause but there are other causes that would need to be addressed in person to really know.

@jimandjudyc48 3 жыл бұрын

Will this help "loosen up" a tight or uncomfortable piriformis muscle?

@drkristieennis 3 жыл бұрын

Typically, no. The piriformis videos are going to better for that. Did you try this one?: kzfaq.info/get/bejne/bdKep9Z5s5bJqqs.html

@jimandjudyc48 3 жыл бұрын

@@drkristieennis I will go back to that one. Thanks!

@drkristieennis 3 жыл бұрын

Judy Condino you’re welcome!

@steveveinot3495 2 жыл бұрын

This really works, and watching you does wonders for me as well

@southernviking8644 3 жыл бұрын

Clamshell....ok , time to add this. :- )

@drkristieennis 3 жыл бұрын

Yes indeed!

@slundgr 2 жыл бұрын

Great video, Dr. Ennis! What does it mean if my hamstrings cramp while doing these exercises? These exercises did loosen up my hip muscles/joint. I’ve been dealing with what I thought was hip bursitis since the pain was worse after lying down or sitting on the couch.

@drkristieennis 2 жыл бұрын

Typically with my patients when I see hamstring cramping, the hamstrings are either tight or the glutes aren’t kicking in completely.

@slundgr 2 жыл бұрын

@@drkristieennis Thank you, Dr. Ennis. I think my hamstrings are tight. I could feel my glutes loosen up after doing the exercises, but when I woke up this morning, the gluteus minimus was tight again. How often can or should one do these exercises? I'm putting your exercises into my daily stretching routine, and it helped loosen my glutes up after I did them. Love the video.

@drkristieennis 2 жыл бұрын

Thanks! I typically have patients and clients do 2-3 non consecutive days. Check out this video too: kzfaq.info/get/bejne/i5uPhpmWx5jUdWw.html

@slundgr 2 жыл бұрын

@@drkristieennis Thank you, and thanks for the video. I saw another video of yours and I think it's the piriformis muscle that's bothering me. It hurts when I sit in a cushioned chair or after sleeping. As you say, it's a real pain in the butt. 😀

@drkristieennis 2 жыл бұрын

@@slundgr boy is that true! Is this the video? kzfaq.info/get/bejne/bdKep9Z5s5bJqqs.html

@jst601 3 жыл бұрын

❤️❤️❤️❤️👍

@drkristieennis 3 жыл бұрын

Thanks 😊

@awesomeundoreligion7379 3 жыл бұрын

Kristi Kristi Kristi

@drkristieennis 3 жыл бұрын

😊

@user-lr8od4uz1n 3 жыл бұрын

Gluteus maximus, medius, minimus, and piriformis all?

@drkristieennis 3 жыл бұрын

Yup!

@MusicAMovies 2 ай бұрын

🌹🌹👍👍☺️👏👏🌹🌹

@henryford7797 3 жыл бұрын

Take it eazy.

@srcreative9999 3 жыл бұрын

Miss ,I'm a athlete .I have a glutes pain ..I do this exercise for my pain ..when I am doing this exercise ,don't mind to practices.

@drkristieennis 3 жыл бұрын

Try this video too:) kzfaq.info/get/bejne/bdKep9Z5s5bJqqs.html

@srcreative9999 3 жыл бұрын

@@drkristieennis thank you miss.

@drkristieennis 3 жыл бұрын

Rashmi Sadu you’re welcome!

@V12F1Demon 3 жыл бұрын

Is there any way to isolate the glute from the hamstring?

@drkristieennis 3 жыл бұрын

Bent knee, vs straight, put more emphasis on the glutes than hamstring. One exercise would be the donkey kick. If you lift your toes up in a bridge, more emphasis is placed on the glutes as well.

@V12F1Demon 3 жыл бұрын

@@drkristieennis great suggestion, thank you! Appreciate your patience and work.

@drkristieennis 3 жыл бұрын

V12F1Demon you’re welcome 😊

@V12F1Demon 3 жыл бұрын

@@drkristieennis I tried the raised toes today and it worked! Thank you. It really does add that little bit to the glutes. What's the donkey kick?

@drkristieennis 3 жыл бұрын

V12F1Demon great! You’re welcome:) donkey kick is on hands and knees and keeping the knee bent, press the leg up to the sky.

@earthenergyhex 3 ай бұрын

is that a queen of spades tat on you?

@nicholascaputa2748 3 жыл бұрын

Somebody send her some batteries for that clock in the background that stopped.

@drkristieennis 3 жыл бұрын

That’s actually pretty funny! That clock hasn’t worked in years:)

@sophieoshaughnessy9469 3 жыл бұрын

This is part of her timeless appeal:)

@drkristieennis 3 жыл бұрын

Sophie Oshaughnessy ha! Thanks:)

@davidmoody718 3 жыл бұрын

She's more than a doctor She's a Sargeant.

@drkristieennis 3 жыл бұрын

I try:)

@mslicioussassylips Жыл бұрын

Unless of course your stomach is stopping you from seeing your feet. 🧐

@katherinehamilton-smith9564 2 жыл бұрын

I liked these exercises, but I would have preferred that you go through the whole workout in real time, instead of just showing the exercises.

@drkristieennis 2 жыл бұрын

Thank you! People had often said that about workouts which is why I created follow me Friday:) I’ll have to put this one on there:)

@irshadsoomro555 3 жыл бұрын

Dr. Kristi why you have squeezing glute😋l