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Two simple exercises that will turn you into a BEAST on the bike…"It’s so easy!!"

Jack Ultra Cyclist

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These two pre-ride activation exercises will turn you into a beast, I guarantee it 🤝
It’ll take you two minutes before you leave the house to activate the glutes, but by doing so, you’ll unlock a secret weapon in your quest to crushing those watts on the bike.
If you’ve suffered from ITB syndrome, it’s probably because you’re not using the glutes properly. I was in this same position a few years back and this routine saved my ass, quite literally!!
Thank me later, these exercises are legal methods of doping you can do right from the comfort of your home.
Existing FTP…BEWARE!!
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Опубликовано:

18 фев 2023

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Комментарии : 155

@scotth3354 Год назад

I tried activation exercises, never really noticed much of a difference. What made far more of a difference for me was a few months of heavy deadlifts and some specific glute and hamstring lifts. Getting back in the weight room after a 35+ year hiatus has been a huge help.

@scotth3354 Год назад

@@XavierHipolito Lots of people get very good results from these exercises.

@slowcyclist4324 Год назад

@@XavierHipolito and keep doing that! The last thing we need is more ppl learning that there is a difference between working smart, not hard. Would suck if I had to increase my training in order to stay ahead of those who have more time to train than me.

@jackultracyclistofficial Год назад

Cycling is great IF youre actually using the muscles correctly. If not, you're developing bad patterns which in turn can cause long term injury.

@jackultracyclistofficial Год назад

The gym is also great. Funny you mention it actually...this weeks video is on exactly that. GYM!

@jackultracyclistofficial Год назад

@@XavierHipolito With all due respect my friend, you have absolutely no idea.

@PolarWolf111 Год назад

Child's Pose 5 Reps Cat Cow 5 reps Crab Walk Knees 20 Mats Crab Walk Feet 20 Mats Single Leg Hip Thrust 5-10 each

@jackultracyclistofficial Год назад

👊🏽👊🏽

@ecksman97 Год назад

Been doing glute activation with a band before most trainer rides. I’m now able to specifically flex the glutes Really started noticing a difference in glute utilization when I started tilting my pelvis, sitting further back on the saddle and consciously using my glutes the top of the pedal stroke.

@jackultracyclistofficial Год назад

You’re on it mate 🔥🔥 How good does it feel when they kick into action?! Game changerrrrr 👊🏽👊🏽

@ecksman97 Год назад

@@jackultracyclistofficial the hard pet and what I’m working at the moment is to try to actively engage the flutes while riding. Still a bit of effort needed. I think I’ve been very quad dependent up until recently

@jackultracyclistofficial Год назад

@@ecksman97 I know what you mean. It does take a bit of time to train the muscle patterns. Stick with the exercises and you’ll be there in no time 👊🏽👊🏽

@eugenesaburi1757 Год назад

Thanks for the tip! I was getting neck pains (which I've never had before) and someone told me that it likely was caused by lack of glutes engagement and posture. After stumbling across your video, I've been trying it. Voila - neck pain is going away. And, I feel more efficient! It's now a pre-ride routine. Well worth the 5 minute investment. Good stuff!

@jackultracyclistofficial Год назад

So stoked you’re not pain free mate, that’s huge stuff!! Here’s to stronger glutes and more pain free riding 🤘🏽🤘🏽

@alegayoso8661 8 месяцев назад

Oh man, i've been having this random neck pain for two weeks, gonna give this a try!

@HarishChouhan Год назад

I love these new videos you are posting. I'll take advice from you any day compared to others who talk more about riding than doing the actual riding.

@jackultracyclistofficial Год назад

Thanks dude! Stoked you’re enjoying 🤘🏽🤘🏽

@CL-dh2mf Год назад

If you dont have such a band but an inner tube it works perfect! Thanks for these great excercises, needed it for fixing my runner's knees as well!👍👍👍

@jackultracyclistofficial Год назад

Yessss, great call and advice for anyone without a band. Love this mate

@bitchoflivingblah 9 месяцев назад

haha finally a use for my 20" folder inner tubes. Great tip.

@Ali_Kurt Год назад

Significantly helpful, it has made me feel more balanced, and more powerful on my ride yesterday, thank you.

@jackultracyclistofficial Год назад

Fantastic, this is what I like to hear!

@joshuanicholson420 Год назад

Banded crab walk super useful exercise, a key exercise for me recovering from major knee injury

@jackultracyclistofficial Год назад

Booom, love to hear that mate, great stuff 🔥🔥

@stephent2243 Год назад

I've been doing this stuff for a while. It's the difference between my quads burning like hell for no reason (if I forget to do them), and my butt feeling strong and an even tension through all muscles. I'm a big fan.

@jackultracyclistofficial Год назад

Beautiful stuff mate, im exactly the same. If i forget to do it, i feel horrible!

@markmadeo6227 10 месяцев назад

I was doubtful this would have an immediate effect, and I was wrong. This works. Thanks for the vid.

@jackultracyclistofficial 10 месяцев назад

You're welcome mate 🤙🏽 I can’t go a ride without it. Game changing 🔥🔥

@BozoseCompany Год назад

I like that first exercise, ive worked it into my calisthenics routine. Its helped activate my glutes, something ive been working on for awhile. less hip pain on the bike, better muscle engagement. cheers!

@TheChindoboi 4 месяца назад

Thank you so much for sharing this! Very valuable to a new cyclist like me wanting to improve.

@jackultracyclistofficial 4 месяца назад

Glad it was helpful!

@michaelbouwkamp6200 Год назад

Interesting, will definitely try the band to see if it works better but I think I'm achieving the same thing with right angle legs where you try and lift the back leg off the floor with the glute. Very useful and it opens up your hips too.

@jackultracyclistofficial Год назад

Yeh absolutely, sounds like the exercise youre doing is activating the glutes well. If that works, keep at it!

@TimothyTakemoto Год назад

I do a similar kind of thing with a band except on one leg each by turns. I find the best way to fire my glutes on the bike is to make sure that my femur is supported by my saddle meaning that I can't push all the way to the bottom of the stroke and I must use my glutes to catapult my pedal backwards using an upside-down trebuchet with glute muscles instead of weights.

@greghart6310 Год назад

Good one! Cheers mate - just got into riding a few months ago so this is new to me - will help a lot I think. Anything to delay heading out into winter cold at 5am is welcome! ;-)

@donparsons1237 Год назад

Thank you for sharing,,, this will be my pre ride Pro,active work out... Get those gults working is key... Thank you again from old power house Western Canada Don

@jackultracyclistofficial Год назад

Awesome mate! Keen to hear how it works out for you 🤘🏽🤘🏽

@edhill8568 Год назад

Best exercise for me by far is the Glute machine in the gym. Forces you to push back and work on your glutes and quads. Your exercises in the video are great for stretching before you ride but don't build up the muscles nearly as much as a couple of focused gym exercises.

@SilatGayongTiger Год назад

Thank you so much. I was progressing really fast and suddenly my right knee starting to hurt. I will start doing them.

@jackultracyclistofficial Год назад

Keep at it and you’ll find some significant performance gains 👌🏽

@yovni Год назад

Subscribed. Thanks for helping me turn into a magical beast on the Bike. You are the Harry Potter of biking.

@jackultracyclistofficial Год назад

Haha the most rewarding comment I’ve read. Call me Potter! Love to hear it’s working for you mate 🤘🏽🤘🏽

@yovni Год назад

@@jackultracyclistofficial Spitting image of Dan Radcliffe, too💪. The Cycling Wizard.

@StevesDaysOff Год назад

Thanks for taking the time to make this video! Really useful info!

@jackultracyclistofficial Год назад

Glad it was helpful!

@marky9117 Год назад

I definitely need to learn glute activation. I had to quit a 120km Zwift ride the other day at 100km as my quads were cramping right up. I had nothing left. Not good.

@jackultracyclistofficial Год назад

You can do it! Start small and slow and in no time you'll have a booty that even Beyonce is proud of!

@grantrutenberg2847 Год назад

Thank you Jack, time to put those bands lying around in the cupboard to some good use.

@jackultracyclistofficial Год назад

Rock on! Enjoy the burn!

@michaelconway8352 Год назад

These are great for correcting duck feet too. I found that I tracked better when cycling and both quads were balanced in the saddle

@jackultracyclistofficial Год назад

Yessss, absolutely, I was in the same duck footed boat and now I walk 'normally' again haha

@kamilk6807 Год назад

Great video. Thank you for making the emphasis on it band syndrome and knee pain. That was what i needed to get me motivated to those two exercises.

@jackultracyclistofficial Год назад

Glad it was helpful!

@havefunandbikestuff Год назад

Thank you for these gluteal activation movements. Just what I needed.

@jackultracyclistofficial Год назад

Stoked to hear, enjoy the burn!

@Saladh_Olivier Год назад

Thank you !

@jackultracyclistofficial Год назад

You’re welcome mate 👊🏽👊🏽

@jamesbrickwood7414 Год назад

Thanks Jack, I can’t wait to try it before my next ride. I have a leg length discrepancy of about 9mm and I struggle to active the short leg’s glute (I get s super tight hamstring on the same leg too..) hoping this will help! I’ve actually done the band exercise for helping back issues in the past ( which it most definitely helped) and I did notice a stronger riding experience, but yet to try it right before a ride. Again, I can’t wait to try it

@jackultracyclistofficial Год назад

Good luck mate, I hope it helps!!

@jamesbrickwood7414 Год назад

@@hansanders4983 hey Hans, yes I do. Since my last message I’ve had an eos scan to take a true measurement and I’ve got a 7mm leg leng discrepancy. I’ve currently got a 9mm spacer but will drop it a few MM. cheers.

@cjchoi7953 Год назад

Got a ride I have to drive to tomorrow. Don’t know how the neighborhood is going to feel about me doing these exercises on the sidewalk, but her goes, lol.

@jackultracyclistofficial Год назад

Haha tell me where you’re riding so I can come watch too!! 😂😂

@boblatkey7160 Год назад

Spending $8000 on my electric mountain bike turned me into an absolute beast! And all those dudes who still ride their acoustic mountain bikes like to give me the stink eye but I know that they are simply butt hurt because they are poor and can't afford one. 😂

@adam346 Год назад

I bought a set of resistance bands and doubling one of the lighter ones (I think 10lbs) worked as a solution to buying a band.. not the most comfortable but it works. Great exercise though, going to do that from now on as I had been getting that pain if I skip a day or biking or do a lot more than avg over the course of a week.

@jackultracyclistofficial Год назад

Lovely stuff mate, you’re on the money!

@adammillsindustries. 9 месяцев назад

I can’t wait to try this tomorrow!!

@jackultracyclistofficial 9 месяцев назад

Tell me how those glutes feel!

@adammillsindustries. 9 месяцев назад

@@jackultracyclistofficialYeah dude, great wake me up routine but I found heavy bands around the knees was really easy but harder low down.

@jackultracyclistofficial 9 месяцев назад

⁠love to hear it mate! The lower you go, the more the burn!

@davecarter1047 Год назад

Well, I'm defo gonna try this, thanks for making the video 😊

@jackultracyclistofficial Год назад

Let me know how you go 👊🏽👊🏽

@davecarter1047 Год назад

@@jackultracyclistofficial Right oh, will do 👍

@ivoalvesdev Год назад

Found this on Kabayun production tutorials playlist

@jackultracyclistofficial Год назад

👌🏽👌🏽

@dkos8336 Год назад

Going to see if I can find my band tonight. Been neglecting my stretching before riding but stuff like this really does help! Btw, anyone know the name of the song playing in the background?

@maniastrat Год назад

Nice Thanks!

@jackultracyclistofficial Год назад

No problem!

@Ystadcop Год назад

First thing in the morning I do 10 press ups. Then the other eyelid.

@lakaumbucha Год назад

Do 1000 Hindu squats a day. That will really turn you beastly. Get a hyperbaric chamber too.

@jackultracyclistofficial Год назад

And an ice bath too ya reckon??

@nononsense2688 Год назад

Cool to see you like Kusama!

@jackultracyclistofficial Год назад

Love her stuff!

@tomolonotron Год назад

Nice etsy art!!

@jackultracyclistofficial Год назад

Haha good eye!

@tomolonotron Год назад

I've got the same kusama prints from Etsy 😂

@jackultracyclistofficial Год назад

@@tomolonotron quality/price can’t go wrong!!

@EvilestGem Год назад

Biggest problem for me is always chaffing, once I hit a certain distance I get like sores developing on inside cracks of my bits. I usually notice if I dont take a few days off the bike that I develop in-growing hairs in those areas .. no clue how to prevent it but it happens like clockwork .. around the 10-15 mile mark ..boom groin side bits start burning, anything for that?

@molfar9049 Год назад

i have that feeling, it lasts for about 15m :)

@jackultracyclistofficial Год назад

The glutes popping or the smashing of your mates?!

@SevenofEleven 16 дней назад

Cool

@gentlecoder5167 Год назад

Thank you. I'll try those exercises. Do you have more info on how to use the musles properly to avoid possible injuries especially on longer rides (over 100km)? I'm a beginner cyclist and when I ride at higher effort I have a burning feeling at the lower back where glutes are attached I guess. Is that normal?

@jackultracyclistofficial Год назад

I would suggest continuing with these exercises pre-ride and incorporating some more significant gym into your regime - see my gym video. It will take time, but you will get there 💪🏽💪🏽

@easedowntherd Год назад

Great vid Jack. I've only just learnt to activate my glutes properly whilst walking and hiking (during a hiatus from the bike). Looking forward to getting back on the bike and firing those glutes, but is there anything you mentally focus on during the pedal stroke to make sure they're activating properly on the bike?

@jackultracyclistofficial Год назад

Keen to hear how it goes mate! I focus too much on everything, which is a downside to be honest! I think the best thing is to try and find the natural pedal stroke and with these activation exercises, you’ll do that while using the correct muscles 💪🏽💪🏽💪🏽

@joestewart4625 Год назад

Sound advice

@jackultracyclistofficial Год назад

👌🏽👌🏽👌🏽

@iBuyGeorgiacom Год назад

A yoga class a few times a week builds all these muscles and flexibility.

@livibam Год назад

Gym, gym and more gym. If you’re not going to the gym, you’re not getting the KOM’s of the pros.

@jackultracyclistofficial Год назад

Gym gym gym that’s the formula brother!

@adam346 Год назад

Imagine collapsing on the floor after doing a particularly tough set of crab-walking and your wife comes over and says "what's wrong???" and then having to explain to her "your ass feels like it is on fire"

@jackultracyclistofficial Год назад

😂😂😂😂😂 not ideal! Haha

@Tieske1980 Год назад

My fysio even recommends to put the band around your feet, not your ankles

@jackultracyclistofficial Год назад

Whatever gives you the good burn is the good option!!

@myhumps2730 Год назад

It’s also good to talk to your glutes. Little gluty wooties we’re going to ride a bike now. Get ready. Come on little butties.

@jackultracyclistofficial Год назад

Couldn’t agree more, I use these exact words on a daily basis 👌🏽😅

@NateCazier Год назад

Do you recommend doing these before every ride? I'm on-bike 5-6 days a week.

@jackultracyclistofficial Год назад

Absolutely, try before every ride and you'll reap massive benefits. You'll find it feels weird not doing it anymore!!

@ketle369 Год назад

You also need a carpet perfectly aligned to the wall.

@jackultracyclistofficial Год назад

That you will need! Symmetry is bliss 🧘🏻🧘🏻

@thierrysf Год назад

I do not agree with doing this routine as a preworkout before a bike ride. They are definitely great exercises but should be performed on an off day because they will tend to drain you before an intense bike ride if you do them properly.

@muhammadaliaslam3706 Год назад

How long did it take you to get the ftp from 200 to 300 and then further to what it is now

@jackultracyclistofficial Год назад

I could t tell you to be honest, but constant training will get you there. Slow and steady wins the race mate. Go get it 💪🏽💪🏽

@robertgreiner4703 Год назад

could be interesting for timetrials since you gonna use your glutes more there

@jackultracyclistofficial Год назад

For sure mate 👌🏽👌🏽

@martinsmith8487 Год назад

Burpees burpees and more yes

@jackultracyclistofficial Год назад

👏🏼👏🏼👏🏼

@teemu3370 Год назад

Interested to see how beneficial this is to MTB

@jackultracyclistofficial Год назад

You legs will love it 👊🏽

@10ktube Год назад

How long do muscles stay activated for? How much time do I have to get them going, to getting on the bike? Also, do they stay activated once you start riding, or does your body go back to doing it "wrong" because it may have gotten used to it? Thanks for the video, always looking for tips and tricks.

@jackultracyclistofficial Год назад

Good questions mate. My recommendation is to do the exercises just before you leave the house for your ride. The idea here is that you’re warming up the ‘correct’ muscles and muscle patterns so that when you’re on the bike, you’re using the muscle chains correctly. To begin with, they might ‘turn off’ quite quickly, but as you introduce this more regularly into your routine, your body will begin to recognize the new patterns as ‘normal’ and you’ll begin to transform the way that you ride 💪🏽💪🏽

@michaelbouwkamp6200 Год назад

Do a 90 90 leg stretch but then focus on lifting the 'back' foot off the ground. Very similar motion to glute activation through a peddle stroke

@19Lumpi11 Год назад

lol --> booty popping, seems ripping and not dropping anyone :D you're either soar from exercise and you just feel like youre good :D You get the same result when you go 150% after a 14day's couch potato rest :D had the same feeling :D just saying lol

@salumeriawoarstdelicatesse1613 Год назад

Does this work also for zwift rides?😊

@troycollett8540 Год назад

Yeah

@jackultracyclistofficial Год назад

Abso’booty’lutely 🔥😂

@SPMech1 Год назад

👍👍👍👍👍👍👍👍👍👍👍👍👍👍

@ajdoyle79 Год назад

if the glutes weren't already working, you would be a sloppy mess on the ground 😅 these band exercises are better utilised for the fragile population and not for tissue hypertrophy, strength, or power. Also.......MUSCLES DO NOT TURN OFF!! Some muscles are just in a better position to contract compared to others to complete a task due to skeletal orientation. Never forget your brain will always keep you safe and use the best muscles for the job you are asking of it. Position dictates function.

@coreylawson1103 Год назад

there is a lot of proprioception that goes on that one cannot consciously direct with just thought. it takes doing exercises like this to force some of those areas to indeed activate. had to do a lot of these after an injury and consequent leg immobilization before my knee was stable again. couldn't directly "feel" it wobbling under load, but it was unnerving to look down and see it happening...

@ajdoyle79 Год назад

@@coreylawson1103 thats what I was saying! you had to do these exercises "after injury" = fragile population. These exercises are a waste of time for force/power production.

@coreylawson1103 Год назад

@@ajdoyle79 yet my personal trainer still has me do them occasionally, 3 years later... they still surprisingly suck now too (but finally knee is mostly back to nominal...) i have only ice skated very sporadically since doing it frequently as a kid. all those proprioception muscle bundles involved with trying to stay stsble and up on the skates sure get a wakeup when I do now... since one cannot directly emphasize those proprioception muscles consciously (like, "just lift heavier weights bro"), doing workouts that can emphasize them like squats on roku ball, or various band exercises that seem to isolate or emphasize them, are still useful, "fragile" or not.

@ajdoyle79 Год назад

@@coreylawson1103 tell me the difference between proprioceptive muscles and normal skeletal muscle?? Does ones brain know the difference? Why ones brain has limited access to recruit muscles is mostly down to skeletal positioning. Position dictates function and if position of a joint has lost variability you will have secondary consequences of some of the attached musculature being in a concentrically oriented position and the opposing musculature in an eccentrically oriented position. The later are the muscles people/professionals will tell you aren't activating but that is purely positional. As they are eccentrically positioned (pulled to length by their attachment points) they lose much of their ability to produce force as fewer actin and myosin filaments attach during the contraction (watch a video on sliding filament theory). This means that you will still feel the burn during these targeted exercises but the after affects will be limited.

@norsangkelsang7939 Год назад

to tell truth... id rather be slower than do al this. This is why I don't go to yoga class... I prefer to be on a bike.

@jackultracyclistofficial Год назад

Whatever keeps you on the bike and having fun, thats what's important!

@3rdcatchopper408 Год назад

Miles make you strong, no shortcuts unfortunately

@reynoldslaguette6625 Год назад

👍👍

@jackultracyclistofficial Год назад

Hope those glutes are on fire man!

@40andStrong Год назад

Harry Potter on the bike huh?

@jackultracyclistofficial Год назад

😂😂

@timothystock1479 Год назад

Wow! So flexible and stunningly gorgeous 😍 😘 ❤️ ✨️ 💕 💖 😍 😘 ❤️ ✨️ 💕

@jackultracyclistofficial Год назад

Thank you! Cheers!

@hoihoi9866 Год назад

Love that band for my submissive wife

@jackultracyclistofficial Год назад

Whatever gets those glutes firing for ya dude. These exercises are enough for me

@robertkehl9034 Год назад

Don’t feel comfortable doing crab walks with torn MCL

@jackultracyclistofficial Год назад

Don’t do any of these if it’s painful mate. Injury recovery comes first 👊🏽

@djambush360 Год назад

'Ultra' cyclist without muscles on the legs. This is how i look like when i've done nothing since autumn 2022 (exept cycling once a week 12 km to get my groceries [some weeks even not that]). To get more muscles just ride a mtb through the woods twice a week and start to race some E-bikes.

@jackultracyclistofficial Год назад

When I grow up, I want to be just like you bro

@djambush360 Год назад

@@jackultracyclistofficial Alle wollen irgendwann einmal so sein wie ich ...

@David.. Год назад

I’d rather just do illegal doping.

@jackultracyclistofficial Год назад

Not about that mate

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