Strengthen your Glutes! Walking.

Рет қаралды 407,197

Күн бұрын

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

Пікірлер: 383

@socksbysil 2 жыл бұрын

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.

@kittyshell8506 2 жыл бұрын

Lol, I scale up escalators the same way you go up regular flights when stairs aren't readily available... they're quite fun, as they're normally much higher up, and require quite a leap to skip a step at a time... and I've always had issues feeling couped up inside elevators, so... Running around the mall was always fun. 😅

@NicoLedezmaAbundiz Жыл бұрын

Ohhh!!! I m going to start doing this!

@kparker905 Жыл бұрын

This is so interesting because I swear some people are built different. I couldn’t even do this in middle school, and I was a gymnast. Maybe oart of it has to do with fear (you have to be confident you’re not going to miss a step) and also the energy expenditure you’re willing to use going up stairs. I have NO desire to go up stairs more quickly than a walking pace I guess, and I NEVER have, lol. Idk But yeah, I’m now in college and I’ve still never done that b/c it seems like a hadsle but I have friends (girls and guys) who just LIKE to do that randomly all the time. Huh

@unrimmed Жыл бұрын

It feels weird not to skip every other step at this point

@whatsboredom9133 9 ай бұрын

i love stairs. in culver city their are 280 stairs in a hike and when i was healthy, i would hike up like that two or three times. the steps are huge so it feels like taking two-at-a-time, as well. or is that, ass well. haha

@robdixson196 Жыл бұрын

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.

@kaizze8777 11 ай бұрын

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.

@GrownandHealthy 11 ай бұрын

Yes! That is excellent.

@100hundert 2 жыл бұрын

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

@GrownandHealthy 2 жыл бұрын

Thank You!!

@2pacgranddaddy441 Жыл бұрын

@@GrownandHealthy Can I still sqaut

@meena777lux Жыл бұрын

It IS very calming!!! Thank you for the info. ☺️

@joanyoon4672 10 ай бұрын

This is liberating because I love sprinting instead of enslaving under the burden of working with boring glute routines !

@redviolet521 10 ай бұрын

I was thinking the same thing!!

@MrVincentTremblay Жыл бұрын

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

@solutions4tenants141 9 ай бұрын

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!!!!

@TheModernAlchemix Жыл бұрын

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 😊😂

@GrownandHealthy Жыл бұрын

Glad it helped!

@schoolschool8352 Жыл бұрын

Can I have your pancakes for dinner?

@psterling4321 Жыл бұрын

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

@nb9797 Жыл бұрын

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

@johnatyoutube Жыл бұрын

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.

@Human-Mechanic Жыл бұрын

It doesn't make sense that our ancestors would have walked on forefeet because it doesn't allow for efficient (caloric) gait. Using the heel as a rocker for momentum allows the body to use its elasticity to preserve calories (the only currency our ancestors cared about)

@johnatyoutube Жыл бұрын

@@Human-Mechanic I should have said more forward. Of course the heel is engaged. But heelstrike is much lower when barefoot or in barefoot shoes. Walking the way we do in conventional sneakers barefoot would have destroyed our feet and knee and hip joints.

@caralho5237 Жыл бұрын

@@johnatyoutube Primitive people didn't live long enough to face those hip and joint problems though

@sidha22 8 ай бұрын

You can find many people who have never worn shoes and traveled thousand of kilometers in thier lives, especially the sadhus yogi etc. They seldom face any knee problems.

@ummomar8432 Жыл бұрын

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.

@ga3385 Жыл бұрын

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.

@GrownandHealthy Жыл бұрын

Great to hear!

@markhalstead2386 Жыл бұрын

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.

@generalb4005 Жыл бұрын

Without realizing I’ve been walking more and ironically walking exactly the way you describe. I thought it was just in my mind but i definitely noticed an improvement in my glutes and lower body core. Walking with a forefoot strike is definitely a game changer.

@faridaadamu 10 ай бұрын

Thank you so much, really feel tight around my hips and this is a life saver. Because of you I take walking more seriously and deliberate, no more shortcuts with the bus 😂

@dougnevitt2257 2 жыл бұрын

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 🙏🏻

@DreamilyDreamer Жыл бұрын

This is so interesting and makes perfect sense! Thanks so much for this amazing little video. Now I can finally correct where I’ve always been going wrong!

@karenshoucairmcgray4902 Жыл бұрын

Fascinating! I just tried this and it feels less stressful on my joints. Definitely felt the glutes kick in. Thank you! 😊

@GrownandHealthy Жыл бұрын

Wonderful!

@edatube7616 Жыл бұрын

Thank you for this. I like to pace when I listen to music and this has made my legs by far the strongest part of my body, and I've been wanting to catch the rest of my body up. Now I can do it with a very familiar exercise!

@watchmen6504 7 ай бұрын

This is great. This guy is intelligent and knows what he's talking about

@FableyCooper 2 жыл бұрын

Thank you for sharing your knowledge with the world.

@mariomolinaorbea2180 Жыл бұрын

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!

@mizbossladiexx 10 ай бұрын

I am glad I crossed your video because I am part of a step challenge and I have been walking daily now for 13 days and I naturely walk on my toes and fore foot so I was finding myself doing exactly what your video taught when I do my steps and yes I am starting to see a difference in my glutes. I also tend to spread my toes while walking as well don't know why I started doing it but it's becoming part of my routine when I walk it feels good when I do that. But I am rambling, thank yo for your upload you have gained a follower and student.

@spelgubbe 10 ай бұрын

I'm never disappointed when I watch your videos, insightful and different. Thank you!

@elizabethmccomie-paul1984 11 ай бұрын

I just saw your video for the first time, and I'm in awe, the comments are so inspiring. Keep sharing your knowledge. I'm certainly going to try this.🙏🏾

@alansloane9500 5 ай бұрын

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!!!🙏

@kookoo4mike Жыл бұрын

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.

@GrownandHealthy Жыл бұрын

City walking is great cardio.

@27kjh Жыл бұрын

This is excellent information…it’s just what I’ve been looking for. Thanks.

@katlinharaldson9209 Жыл бұрын

Wow thankyou! I appreciate your thorough explanation and visual demonstrations

@ItsNiiWilson 10 ай бұрын

just watching this has helped me tremendously. Thanks for posting this.

@Toe-Knee--Mir-Toe Жыл бұрын

Thissssss is going to change how I operate at my job having to walk 7-12 miles a day. Thank you so much

@esperamus Жыл бұрын

Thank you so much for this video and the great information!

@livingthelava 10 ай бұрын

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

@anitanayak8042 2 жыл бұрын

Thanku from India 🇮🇳 ..for ur informative posts ...they give positivity to deal with my flat foot problems

@alpacino6902 10 ай бұрын

Thanks for exercises and explanations.Have a good day!

@true4585 4 ай бұрын

Thank you! This videos was a blessing. You’re the best. ❤❤❤❤

@sandybrockman Жыл бұрын

You are soooo amazing at explaining glute movement! 🎉🎉🎉🎉

@MB-hz7wm Жыл бұрын

What a well constructed lesson ~ outside traditional suggestions for athletes. Thank you!

@s.tenisereynolds9004 10 ай бұрын

Between you and yoga I got it🤞🏾 its .ore of being 40 and capable like it should be...that my body moves and feels better than when I played sports and was active in my youth and young adult life 😂 thank you for your vids/training because it's a grown and healthy lifestyle for sure💪🏾✊🏾🙌🏾

@laurenkuta4998 Жыл бұрын

I have been walking long distances and I noticed this benefit

@rickcarrasco6716 5 ай бұрын

So the way you’re describing it and showing well that also help the need from not getting injured while running

@matthewlagerlow7130 5 ай бұрын

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

@lucindasanschagrin7863 11 ай бұрын

Solid. Mind muscle comnnection can even be practiced just walking around the house. Flexibility of toes and forefoot was a gamechanger for me. See Kadour Ziani 's 7 postures assisting in strength and alignment.

@gladius731971 2 жыл бұрын

thank you.. so informative .

@AliciaReed-gg9bg 9 ай бұрын

Thank you for this teaching!

@mariefray7014 Жыл бұрын

Thank you for sharing this.

@meena777lux Жыл бұрын

I feel it!!! It works!!! Thank you!!!!!!!!!! ☺️☺️☺️☺️

@luvhopey Жыл бұрын

Very informative thank you so much for this!!

@GeoFan. 8 ай бұрын

Good stuff! Well presented! This guy walks!

@URin1984 Жыл бұрын

I've actually been doing this by wearing minimalist shoes and landing on my forefoot and midfoot when walking and hiking. Makes me feel good that I seem to be doing something right. Great video and info!

@GrownandHealthy Жыл бұрын

Thanks!

@mindyadams9041 Жыл бұрын

Thank you 💕

@N20Joe Жыл бұрын

I used to walk like this as a kid because I was always barefoot. Eventually society convinced me that heel walking was "correct" and now I'm working on unlearning this bad habit. Great vid!

@ArthursAtman Жыл бұрын

Great video, thx man. After some foot surgeries I'm walking a couple miles a day and have to completely retrain my gate. This helps brother :)

@tracierendell4422 10 ай бұрын

Love thus info. Thanks!

@suzychristensen8977 Жыл бұрын

This is great and very well explained, thanks!

@cassiahector3191 Жыл бұрын

Great information for your colleagues speaking mechanical science and physiology. Your obviously very knowledgeable. I’m excited to learn more about what you know, keep the language simple and capture information and videos early

@GrownandHealthy Жыл бұрын

Thank you!

@deondreau Жыл бұрын

Very well said!

@Aaarandom Жыл бұрын

Very interesting. Will def try and see what I think. Thank you for the thorough explanation 😊

@JudaBuddha 9 ай бұрын

⭐️⭐️⭐️⭐️⭐️ 5 star video! Subscribed!

@WolfWreader 4 ай бұрын

this is amazing, thank you! trying to work out a biomechanical problem causing pain, and this was super helpful for trying to understand what is going on

@ColaBaby888 10 ай бұрын

I love this! ❤

@lawnmower11 9 ай бұрын

Awesome info muchas gracias

@ciarancoyne9104 3 ай бұрын

Thanks a mill 🙏🏻

@landguardeagle22 6 ай бұрын

Fantastic!

@UnPeuDeTourisme 10 ай бұрын

Glad to see that I always do this things naturally and correctly. Love walking (and hiking)😊 However when I try to first time use a heel, it was very very complicate. I know it’s bad for my body I still feel it but I don’t think it’s wrong if I wear them time to time.

@KatJaguar1122 Жыл бұрын

I just found your channel and I excited to see more. I see a lot of interesting titles.

@althingsrpossible Жыл бұрын

AMSR Voice! great tips and tricks to consciously be aware of how we move. thanks

@GrownandHealthy Жыл бұрын

Glad you enjoyed it!

@00008Amanda Жыл бұрын

This was great information!! Thank you!!

@begoodtoyourself2095 Жыл бұрын

Great info! Thanks!!

@crisstone2000 Жыл бұрын

Whoa, I didn't know there was so much to know about this. Very nice, thank you.

@JudaBuddha 9 ай бұрын

You have the same calming effect and delivery as the guy from reading rainbow!!!!!

@zephyronfire3821 Жыл бұрын

You are amazing....love your videos, your explanations and continue to learn. -This may sound funny, but without knowing about the aspects of the glutei and how forefoot walking can help activate & build them, I had been practicing (when it was warm enough to walk outside), the forefront strike in a causal way. As I was doing this, I could finally “feel” my glutes fire, (one more than the other but still, my left glutei is a work in programs in this way). Anyway, I DID notice that when we have the correct form for walking, the glutes will follow. I hope this makes sense! Ps I was the one who wrote in about the broken toe. I’m doing well that way, but can’t wait until spring (-32 here on many days in Alberta). :)

@dspirit444 11 ай бұрын

Great info. It would be very helpful to watch you demonstrate the walk in an entire video. A visual summation to all your instructions.

@trevormcmanis 10 күн бұрын

New subscriber. Thank you for sharing this information 🙏

@FrankYoung1128 Жыл бұрын

Brilliant.

@janeberinger9547 Жыл бұрын

Fabulous information.

@jacqueslucas8616 Жыл бұрын

Great video! TY

@michelekurlan2580 Жыл бұрын

First view on your channel and this is quite 👍

@MiloCarrete 10 ай бұрын

My cat and I have spent time doing the exercises in your video and we are already noticing results, thank you.

@unknown-ot7xy 9 ай бұрын

Bruh 🤣🤣🤣your cat ?

@jamesk8s1 Жыл бұрын

Got it! Luv'd it! Subscribed today. Thank u!! 🌟

@GrownandHealthy Жыл бұрын

Thanks for watching and subscribing!

@SandrinaN Жыл бұрын

Needed this!

@kimberlyrogers9953 Жыл бұрын

Geez I’m excited to watch, but I have to go to work. I downloaded it ! Thanks darlin 💃🏼💃🏼

@gcode3653 10 ай бұрын

Im still working on the walking its actually difficult when your're 45 yrs-in walking incorrectly. Thank you bruh

@shavondaking4567 Жыл бұрын

I’m going to incorporate this today!! Especially if it helps with hip pain 😢

@TyroKith Жыл бұрын

I like you, man. You seem down to earth. Great video.

@jibrilbuilder2668 Жыл бұрын

Thank you

@georgeginsburg545 Жыл бұрын

another great video

@void________ 9 ай бұрын

Awesome! I would do anything to avoid doing a typical squat.

@ES-bv3vn 7 ай бұрын

❤ this was a really nice guide to glute development.

@GrownandHealthy 7 ай бұрын

Thank you.

@sva6774 Жыл бұрын

Im atleth and you help me big time. I always believe in walking(atleast 3 Miles day)help Prevent injure,strenght Full body and give amazing conditioning.Im MMA fighter.

@APC-yr5fi Жыл бұрын

Just seeing this..excellent as I'm so quad dependent

@elizabethmccomie-paul1984 11 ай бұрын

Thank you sharing. This is the best knowledge I've ever gained since my attempt to develop my glute muscles. Also, can you share any exercise tips on how to tones legs with an arthritic knee discomfort without weights.

@fitmom09 Жыл бұрын

Very informative!

@GrownandHealthy Жыл бұрын

Glad it was helpful!

@tonyarios7734 9 ай бұрын

First. time to your channel as I am trying to grow and strengthen my legs period ! You are easy to look at and so very knowledgeable & intelligent 😍 You just got you a new subscriber 😏💐😁! Hope you have a very Blessed Day in JESUS NAME Amen🌹😇

@filipazor606 2 жыл бұрын

Great insight. I really appreciate your every video. You motivated me to start working on my flat feet. Now a few months later I am starting to see and feel the results. thank you :)

@catedoge3206 Ай бұрын

Ill try ty

@dhavidamadeus8072 Жыл бұрын

Dude, your knowledge is a treasure! I'm training myself in this pattern of forefoot walking. What reeally helped me figure it out was the rolling rope exercises developed by David Weck. Have you heard of this fellow? He is on the same page as you in the head over foot and rythmic mechanics, etc. Maybe you both could exchange some info.