Master the Glutes - Fix IT Band, Sciatica, Knee Pain - Get Faster & Stronger 

most underrated channel on YT

Progression: Side Kick - Glute Medius @2:10 Glute Destroyer - Med/Min @3:20 Hip Opener - Max/Med @4:49 Barbell Wide Thrust @6:30 Staggered RDL @7:50

This stuff is complicated. If you are getting older and have worked in a sitting job all your life, your legs will stuffer and you will suffer greatly. To fix this yourself and stay healthy you study anatomy. If you tackle the problem that you have, you'll be fine until the next issue impacts you. To stay healthy you need to balance and build all the muscles in the legs or you will get injured again. Hence leg day!! He is different from the rest. His videos make sense and add up. Thank you.

I'm always on the lookout for new glute exercises and this video did not disappoint!! I found it easy to find the correct form and I got great activation. Will definitely be adding these into my workouts from now on. Thanks for the great content!!

As a personal trainer with a therapy niche, I appreciate the scientific approach to new exercises. There are anatomical and mechanical explanations for each exercise and that's exactly what I'm looking for.

Thank you for this video. Exactly what I need. I'm disabled from a lifetime of Lyme disease which took me down hard starting when I was 54. Had no idea I had Lyme until I was 60. Muscle weakness, muscle atrophy, impaired balance, neuro involvement, currently using a walker. Making good progress, but this info will strengthen my glutes and help me improve my balance even more. Thank you again. Ready to kick the walker to the curb.

By far the best channel I have seen for fitness. Congrats for the very helpful videos !

Thank you for this video. I have been fighting through this issue for many years.

Hey just wanted to say one of your older videos about elbow pain when doing extensions and how it usually comes from a weak rear delt saved me. I started doing the exercises you mentioned, and 6 months of elbow pain was gone in about 2 weeks. Thanks much!

Thanks for this great exercises. Really helps me to come back from a injurie

Exercises from Ep.11 and this took my pain away IMMEDIATELY! Called and spoke to Zach and I'm optimistic we can get this fixed.

Thank you so much. I love this video. Could you go over sets and reps and the progression stages. Do you have a video for the VMO?

Hey Zac! It’s Omair from Canada you trained me online in 2021, this is a great video man 👍🏽

Awesome 👍

U deserve a lot more views

I injured my lower back in fall, so went on opioid for 6 months that cause apparently the muscles of the glute on my right side to atrophy. The injury happened in 2014, found your video this one i am doing this exercise and it's so weak the right side that my left side is soar after doing it on the right side. When i do the left side there is no weakness only the right side. This is hard to do on my right side, i am all shaking. Oh, i am not saying thanks, mainly because it really hurts to do this but if i get back to normal thanks.

Do you also include mobility work in combination with these strength exercises? Let’s say you’re quite tight in one of your hips, would it help to do some mobility drills to clear thst up somewhat and then do these exercises?

I can only feel my tfl or quads no matter what i do. Is anyone else experiencing this problem

Great exercises. Has helped in my IT band pain rehabilitation. Any suggestion on the resistance band placement for the hip thrust exercise? I do find that it can irritate my IT band sometimes. Perhaps I’m doing something else wrong though.

How long we should do this ? Sometimes it aggravates my Sciatica but this is the one solution to build glute i must say

You have saved me lots of pain, but for some reason I can’t seem to get my minimus stronger in the second exercise. It just never feels right and often my TFL compensates. However, regressing the exercise to the kick and my TFL doesn’t engage at all… my positioning seems to be correct and my medius seems to be strong enough, but I still cant get the minimus to fire. Am I doing something wrong and are there any cues that may help?

Whats the recommended rep range on these exercises?

Hey, im interested in your program, but where under your 12 exercises do these glute ones fall? You have a bunch of others for the hip, but these are not listed, so I'm skeptical to go for it because it seems limited?

How many sets of each exercise and how many times a week ? Thanks !

Hey coach! Great videos.. what is the name of your app pls? I need to download it. Thank you

I always feel something in my overactive TFLs. How to do the exercise to not activate the TFL? Or maybe also the frontal side of glute medius is active, instead of the back side. My internal rotation is only TFLs. So I have knee pain and messed up hips, pigeon stretch very tight. If I do sidekicks while in a womb baby pose my chest touching my knees, I can deactivate my TFLs. Should I start from there?

when doing the glute destroyer is my glute supposed to pop into place?

The very first exercise for glute medius (45deg kick out) doesnt work for me. I feel it more in my inner thigh, closer to my groin, not getting the proper glute activation. Any tips?

I can only lean backwards if I lift my right heel, what could be causing this?

Man my butt hurts, almost cramped up after trying to sit on the floor after 1 set of 24 reps. Really works - however both knees, especially the right one, have popping tendons/ligaments on the outer side of the knee being worked, and the right one pops hardcore in the knee cap. It’s less bad if I don’t extend my leg as fully, but still very bad. No pain though. What is this? I also get this same thing especially on the right knee when I attempt to do good mornings, straight and stiff legged deadlifts (I don’t do them anymore for this reason, and I only started them because I cannot squat or regular deadlift due to bad knees) and often when I’m doing barbell or standing dumbell rows. How can I fix this? I have pelvic tilt, flat over pronated feet, knee valgus and kyphosis/lordosis (bit it scoliosis too), no doubt all related. I’m not very tight behind the knees anymore and can often touch my toes or nearly touch them, so it’s not that.

I can’t even fully extend my leg on the first exercise without the TFL taking over. Im not point toe at ground or anything. I think it’s just that weak. If i keep the leg bent and dont kick out and just hold the beginning pose where the knee is slightly above the hip i can feel the medius for about 5 seconds before the TFL takes over. Is there some other cue i am missing or do I have to start with just 3-5 second holds before i can even do the kick out. Never had pinching feeling in my glutes until recently i did box squats to 90 degrees like in ur other vid (not what caused it) and it was great i did rest/pause Mentzer-style dropsets 310 for 4, 310 for 2, 295 for 5, 275 for 6 then 225 for 6 Glutes were not used to that volume with heavy weight in a long time so i got tight, 5 days or so later was still sore and i dug a hole to plant a tree- i think my glutes got tired and made the hamstrings work too much? I felt a pinch in my lower glute/upper hamstring and idk if it’s piriformis sciatica or a tendinopathy but I’m glad i came across ur vids either way. Im getting a job soon and will definitely be looking to schedule video call training sessions in a few months if im not better. u kno ur stuff and r worth the money

Can this get a tight illiacus to release?

When i do this exercise my hip click a lot. Is that okay or should i stop? 😩

I can't extend my knee fully anymore when I walk or stand. Feel extreme tightness behind my knee and on my hip flexor. I do stretch daily but isn't fixing my issue. What do you think is the problem? Would greatly appreciate the info

What is the app called? I am finding a miditation program only.

Hey coach, what’s your opinion of flywheel training?

I tried this in the morning in my sciatica side and I am so weak.... it killed me haha

Marsu videot

nothing wrong with strengthening the tfl my tfl is really strong

That's where im tight Im going to try it Knees are good i ride mt bikes

Включите пожалуйста субтитры на русском языке. У вас очень познавательный канал . Спасибо

a female...or an athlete...🤔

Is it really necessary the way this guy always shows his butt. Just saying, lol.