How to WAKE UP Your Glutes (DO THIS EVERY DAY!)

If you want to wake up your glutes because they are weak, underdeveloped or just not looking the way you want them to, then this is the video you’re not going to want to miss. Here, I’m going to show you four glute exercises (only two of which you need to do) that can be done every day to help you build bigger, stronger glutes and that will have a byproduct of less hip and low back dysfunction.

The key to glute exercises and their effectiveness is to be sure you’re working on the right ones. Far too often, when people try and do glute workouts they focus on exercises for glutes that are primarily using the glute max. Trust me, if you are doing squats, lunges, step ups, leg press, deadlifts, or any other sagittal plane dominant leg exercise your glute max is getting plenty of work already.

The glute muscle that is almost always underdeveloped and weak however is the one we want to hit here. It’s called the glute medius.

The functions of the glute max and glute medius are very different. While the maximus is an effective hip extender and slight external hip rotator, the medius has an incredibly strong capability of controlling the hip in the frontal plane through abduction and the transverse plane through hip rotation. Unless you are purposely putting exercises into your hip and glute workouts that engage the muscles through these motions you simply will not develop these muscles to their capacity.

The result of not paying enough attention to the right muscles in the glutes goes way beyond just the aesthetic repercussions. The butt will not only look flat and potentially sagging but the internal hip stability and strength will be lacking which often times leads to injuries and weakness in the low back and hip muscles.

So in order to get this right there are a few things we can do. The good thing is, everything I show you here can be done at any time during the day and without any equipment needed.

The first two are performed on the floor. This is slightly inferior to the standing version but if you are a beginner it provides you with a better opportunity to engage the muscles and feel them contract. This is especially helpful for those whose glutes need to wake up having never really been stimulated through current every day activities.

While laying on your side, point the toe on the top leg down towards the ground. Be sure to bring the leg in front of the body and keep it there the entire time. Now, lift the leg up towards the ceiling as high as you can. This is called hip abduction. Don’t worry about how many reps you can do, instead focus on getting a strong contraction in the hip and hold it for a brief second before proceeding into your next rep. Keep the quality high and stop when you cannot resist the burn any more.

Next exercise, bring the leg behind the body and this time point the toe up towards the ceiling. Once again, lift the leg up as high as you can keeping the toe pointed up throughout. Stop when the burn is too much. You don’t need to do these any more than one set per day but make sure you stay consistent with it since this is where you’ll start to build the mind muscle connection needed to really see benefits.

The last two exercises can be done as an alternative to the laying down versions, and these are done standing up.

For the first one, as before, bring your leg in front of your body with the toe pointed down towards the ground. Swing the leg out to the side into hip abduction as far as you can go. Make sure to remember to drop the hip on the leg that is standing on the ground to get abduction on it as well, making this a perfect two-for-one glute exercise.

Finally, with the leg slightly behind the body, point your toe to the sky and swing your leg up. Here, as you swing be sure to rotate your hips as shown to include closed chain hip external rotation as a component of the function of the glute medius you are trying to train.

If you do these consistently I promise not only will you have a better, rounder looking butt and stronger glutes but your hips and low back will be healthier in the long run.

If you’re looking for a complete program that overlooks nothing in your training and helps to create a well rounded, strong, ripped and athletic body be sure to visit via the link below and pick the program that is suited specially to your goals. I’ll get you the results you’re looking for.

For more videos on how to awaken your glutes and the best glute exercises for getting a rounder butt, be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it is published.

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    ATHLEAN-X™Prije 3 mjeseci

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Rika Rika

    Rika RikaPrije mjesec

    Can women do this exercices ? ?sir?

  3. Tristo Thomas

    Tristo ThomasPrije 2 mjeseci

    P̳r̳e̳m̳i̳u̳m̳ ̳P̳r̳i̳v̳a̳t̳e̳ ̳S̳e̳x̳💯 𝘾𝙡𝙞𝙘𝙠𝙃𝙚𝙧𝙚⏩ livegirls19. com ⏪ !♥今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした, 1618746381

  4. T G

    T GPrije 2 mjeseci

    Do you have a video in what one should NOT do when healing knee pain ?? (chondromallecia..whatever it's called) Like, exercises you shouldn't do until that's fixed ??

  5. Fred Mad

    Fred MadPrije 2 mjeseci

    Mr Jeff, do you have any advice for exercise relieving " bum sores pain" from prolonged cycling?Thanks.

  6. agu borda

    agu bordaPrije 2 mjeseci

    hi guys, i wanna know the software you use to show the 3d body parts and muscles.. im a med student and i can really use that

  7. Magni 1

    Magni 1Prije 14 sati

    Thank you so much for all your videos, one thing, maybe get a better audio setup as i feel your shouting and the large echoey room is not helping, watched you for years and just realised. Many thanks again

  8. Gary Polotian

    Gary PolotianPrije 16 sati

    So Jeff, bearing in mind that stronger body is the best way for fast recovery from surgery; exactly what do you suggest as Pre surgery exercises whilst waiting for a complete new Hip?

  9. Paula Freire

    Paula FreirePrije dan

    Thank you very much for this video! Greetings form Brazil!

  10. SinanS

    SinanSPrije dan

    Coach Jeff! GOOD JOB! Like always.. Appreciated💪🏾👍🏽

  11. Nithish S

    Nithish SPrije dan

    I know he's doing a great job at explaining but it's just hard to pay attention

  12. Melissa Gill

    Melissa GillPrije 2 dana

    Excellent info!! Thank you!!

  13. Todd Marks

    Todd MarksPrije 2 dana

    This workout is tremendous, I haven’t felt such a targeted burn. This workout will help my life, thank you for making this video.

  14. Ricardo Silva

    Ricardo SilvaPrije 3 dana

    My ass is in very much PAIN after doing the first workout. right in between the lumbar zone and ass, is it normal?

  15. Marcus-Aerilius Maximus

    Marcus-Aerilius MaximusPrije 4 dana

    Looks brutal.....

  16. Hangnther

    HangntherPrije 4 dana

    All these comical wannabe comedians commenting, but no one's actually saying if they've done this and if it actually works 😂

  17. John F. Meskiel

    John F. MeskielPrije 4 dana

    Adding this workout as I stand up in the lifeguard tower!!!!💪Yeew, burnin glutes!!!!🔥

  18. Kevin

    KevinPrije 5 dana

    These feel great! Are you in Los Angeles?

  19. Drago567

    Drago567Prije 5 dana

    I would bet my ass but i got none, thats why im here...

  20. Give Me Life Demons

    Give Me Life DemonsPrije 5 dana

    MY Glutes are so knotted can't even bend down and straighten the back of my legs anyone else with the same issue how did you fix?

  21. James Tang

    James TangPrije 5 dana

    This is exactly what I’ve been looking for thank you

  22. blueshoes915

    blueshoes915Prije 5 dana

    I’m female and my butt has started to lower. Will these exercises raise my butt? I am not looking to make anything bigger, just raise it.

  23. jp

    jpPrije 6 dana

    The amount of things i need to do every day acording to the internet, i have no time left for work!

  24. *.*':RickK* *RocKStar:'*.*

    *.*':RickK* *RocKStar:'*.*Prije 7 dana

    After 2 months I look like Nicky Minaj..

  25. Asgardt13

    Asgardt13Prije 7 dana

    I actually have a pretty thick butt, but apparently still weak. Anterior pelvic tilt also, it sucks.

  26. KoolCheeze

    KoolCheezePrije 7 dana

    this great exercise. Helps me relax my glutes

  27. Stefan Diestefan

    Stefan DiestefanPrije 8 dana

    Today i just started doing that side move with legs, with resistance bands, was awesome, felt it hard! Did it in different direction before, but outwards is so much harder, cooler and satisfying!

  28. Adam Jason Sanchez

    Adam Jason SanchezPrije 8 dana

    Jeff and Jesse just crack me up!! Martin and Lewis, Abbott and Castello. Really enjoy the exercises as well.

  29. Strong Man

    Strong ManPrije 9 dana

    I thought the term "light yo ass up" started just before someone got shot dead during a dispute...I guess I was wrong

  30. Miles Watson

    Miles WatsonPrije 11 dana

    Did the floor exercises, just 10-12 reps each, could barely walk when I stood up.

  31. Jessica Ha

    Jessica HaPrije 12 dana

    How do I get a round butt?!?! Is there any lower glute specific exercises. The top my butt looks just fine, but it flattens out after that

  32. ADM

    ADMPrije 13 dana

    Man, I gotta find a free physio soon. I don't feel it when I do it standing...

  33. chase rivers

    chase riversPrije 13 dana

    dang I tried these out and I can do my left leg but when I try my right leg it makes a crazy popping noise somewhere in my hip, it doesn't hurt but its loud, like someone else could hear it if they were standing next to me. not sure if I should keep going and try and work it out or just try a different exercise.

  34. Anthony Calderon

    Anthony CalderonPrije 16 dana

    Awsom..... Thank u

  35. funny youtube clips

    funny youtube clipsPrije 16 dana

    Now i know why Lionel Messi moves his hips so well

  36. Frm m

    Frm mPrije 16 dana

    I wish workout videos could just...Start 😪

  37. Allison Sanchez

    Allison SanchezPrije 16 dana

    It works

  38. khushi chadha

    khushi chadhaPrije 16 dana

    Are these still applicable to women due to difference in pelvis bones?

  39. Karla Flores

    Karla FloresPrije 16 dana

    Alright imma light my ass off 🔥

  40. Kitty Couture

    Kitty CouturePrije 17 dana

    Does Jeff take on PT patients in person or virtually?

  41. Jonas Riffen

    Jonas RiffenPrije 17 dana

    Just info. If you don't have these problems you don't need to add them to the "every day list", remember you are doing this for a reason, it doesn't need to be your life

  42. Connie White

    Connie WhitePrije 18 dana

    Your the best. I’m 65. In so much back. Hip. And knee. Pain. Will start using these soon.

  43. Coco Mason

    Coco MasonPrije 18 dana

    Why do I feel it in my outter thigh!? Uggh

  44. Anil - The Religious Rider

    Anil - The Religious RiderPrije 18 dana

    Great exercise 👍 Thanks for this 🙏🙏🙏

  45. Anshul Kumar

    Anshul KumarPrije 18 dana

    Can't feel any been trying for days now. Only feel working my tfl

  46. amy shaw

    amy shawPrije 19 dana

    I quit with this channel because of all the exercises you supposedly need to do every day. 🙄

  47. Nandus Nova

    Nandus NovaPrije 19 dana

    Why do i feel disappointed at Jeff's chicken legs ? I was expecting a massively defined calves, is Jeff skipping leg day ?

  48. Nandus Nova

    Nandus NovaPrije 17 dana

    @Abby i know i was just trying to give him a hard time and mess around

  49. Abby

    AbbyPrije 17 dana

    Sometimes people just don't have as much bulk in their muscles at different places. Someone could work their legs religiously and be incredibly strong, without it looking bulky. Same with arms as well. Edit: at least, that's my experience with the people around me 🤷‍♀️

  50. Jon W

    Jon WPrije 19 dana

    I like having a flat ass

  51. Jay Dee

    Jay DeePrije 19 dana

    What an awkward feeling, never even felt that type of movement in my hips before.

  52. Nadroj

    NadrojPrije 19 dana

    Waking up theses muscles is literally instant relief for my knees. Amazing stuff.

  53. Gary Hincman

    Gary HincmanPrije 20 dana

    Good humor, thanks

  54. One Man

    One ManPrije 20 dana

    When he said "Oh my G-d", I felt that...

  55. mtharri

    mtharriPrije 20 dana

    Deadlifts work the Glutes?? Yes or No.

  56. Jon W

    Jon WPrije 19 dana


  57. Georgette Orwell

    Georgette OrwellPrije 21 dan

    Thank you thank you for explaining the WHY! Much appreciated.

  58. Alex Marean

    Alex MareanPrije 22 dana

    I can't figure out the angle of the standing exercise and I'm clearly doing something wrong lying down. I would love if you could have a couple cameras showing you demonstrating the exercise from different angles at the exact same time. I have no idea how difficult that would be to edit, but as it is, I'm sadly getting nothing from this. I am trying really hard to put muscle on because I'm very skinny and underweight. I have a hormone imbalance from a pituitary issue and it's extremely difficult for me to put on muscle and I can't afford a personal trainer to help me figure out everything I'm doing wrong (which I'm sure is nearly everything.) I've had hip and knee issues nearly my whole life and I know exercising and having muscle would help but my low testosterone and inability to figure out exercises makes it nearly impossible. I have to work so hard just to maintain weight. If anyone could give me some pointers, I'd love it! I have so many mental and physical health issues and I'm trying to work on them but I just clearly have no idea what I'm doing and it makes everything feel that much more hopeless.

  59. Chew Her

    Chew HerPrije 22 dana

    Kung fu it

  60. WaistTrainingNoHips

    WaistTrainingNoHipsPrije 23 dana

    Can you do this if pregant?

  61. Kenny Hale

    Kenny HalePrije 23 dana

    Why use photoshopped before and after photos in the thumbnail?

  62. Luis Ramirez

    Luis RamirezPrije 25 dana

    I already get compliments on my butt just because of genetics and light running, but this is going to take it to the next level. 👍👍

  63. Enterst8

    Enterst8Prije 25 dana

    Tried this I still have a backside of a frog

  64. Amber Hollo

    Amber HolloPrije 25 dana

    Thanks for this! Sitting for work, sitting for volunteer work... this actually helps!

  65. Jeremiah Collett

    Jeremiah CollettPrije 26 dana


  66. Martin JC

    Martin JCPrije 26 dana

    "Gonna light your arse up" 2:23. Love it!

  67. MAtt Hesson

    MAtt HessonPrije 27 dana

    First set of movements I do b/c of low back pain. Only difference is I now use a resistance band to add another level of difficulty. I can tell you these WORK!!!!

  68. Taylor Bastianelli

    Taylor BastianelliPrije 27 dana

    Right directly in the buttocks sir

  69. smOkey grass

    smOkey grassPrije 27 dana

    "Light you're ass up" lmfao I'm dead from that🤣🤣

  70. T C

    T CPrije 27 dana

    Great video! I am interested in getting an open trap bar and noticed the one in the background of your video. What brand is it?

  71. pain killer

    pain killerPrije 27 dana

    A Japanese Sumo is crying after watching this Video...

  72. Abdirisak Ahmed

    Abdirisak AhmedPrije 27 dana

    I'm pretty sure that stretch did not inspire the saying, "Light your ass up"

  73. Ryan McCullough

    Ryan McCulloughPrije 28 dana

    Hey bro, how can I buy a training guide from you? I have been picking up some work outs from u like the training one leg at a time along with two leg exercises like squats to one leg squats and now this glute minimus training. I would like to get some full work outs from you.

  74. Nikki Rudolph

    Nikki RudolphPrije 28 dana

    THIS WAS AMAZING. I started doing these, along with the plantar fascitis stretches in the calf and i can actually stand on my feet without pain now but my glute med is burning. Funny bc I was hell bent on growing and strengthening my glutes this year and CLEARLY I had ignored glute med. THANK YOU

  75. Gurby Dhar

    Gurby DharPrije 28 dana

    Lol yes sometimes at work we want to workout

  76. Gurby Dhar

    Gurby DharPrije 28 dana

    Jeff looks like D- Maria (currently in PSG football team)

  77. A Plus

    A PlusPrije 28 dana

    This is my f'ing jam. My glutes are my Achilles heel!

  78. VeraMarie Cano

    VeraMarie CanoPrije 28 dana

    I could feel the pull just watching you!!!

  79. Sir_JC_of_Gondor

    Sir_JC_of_GondorPrije 29 dana

    Jesse is a national treasure. He should be protected at all costs.

  80. Scratch Gobo

    Scratch GoboPrije 29 dana

    When I do the first and third exercises for my left side, I still don't feel it in my glute. I feel it kinda on the side and front of my hip.

  81. Dage Li

    Dage LiPrije mjesec

    This works. Thank you.

  82. Lynda Le

    Lynda LePrije mjesec

    Lmao love the comedy as well as the content. Thanks 🙏 #assonfire

  83. Creepy Robsta

    Creepy RobstaPrije mjesec

    I love how the before and after picture is the same photo with different color boxers, and airbrushing.

  84. Ryan Smith

    Ryan SmithPrije mjesec

    4:18 for the exercise to do at work while everyone is watching

  85. Terkel Algevind

    Terkel AlgevindPrije mjesec

    I always had killer glutes and often have having such a big ol bum... I work and pick up heavy things from floor 12hx2 a week and then i wqlk alot with my dogs , alot is average 10 miles/day and not slow paced...

  86. Wigadama

    WigadamaPrije mjesec

    *_If you can't even do 1 pull up Remember, every master was once a beginner 🙂👍_*

  87. Gerry Gizzy Garcia

    Gerry Gizzy GarciaPrije mjesec

    Will this help with back pain

  88. Sadia chowdhury

    Sadia chowdhuryPrije mjesec

    Exercise 1- 1:43 Exercise 2- 2:28

  89. Ricky Bridger

    Ricky BridgerPrije mjesec

    You know it’s doing something when Jeff has to say mid rep “Oh my god!” 😳

  90. Wyote A

    Wyote APrije mjesec

    Woah this title is almost taken verbatim from a Jeremy Either video made almost a year ago. Wild.

  91. Danisha Ferreira

    Danisha FerreiraPrije mjesec

    You bet your Ass I would!! 😂

  92. SC Rider

    SC RiderPrije mjesec

    Thanks, will do!

  93. Sunshine

    SunshinePrije mjesec

    Thank God for giving me perfectly shaped butts, without any exercise 😄😉

  94. Ha Hoang

    Ha HoangPrije mjesec

    Aaaww i love jessie! Everyone should have a gym buddy like jessie!! 🤗😘

  95. floofyotter

    floofyotterPrije mjesec

    I only feel all these in my hips

  96. Augustus Betucius

    Augustus BetuciusPrije mjesec

    I don't know how Cavaliere keeps a straight face with those dumb lines he has Jessie say on these videos. I really expected him to crack this time.

  97. Thecoolest000

    Thecoolest000Prije mjesec


  98. l l

    l lPrije mjesec

    Ogni volta che lo vedo non posso fare a meno di stupirmi della sua bravura! Un Mito!

  99. Dubiel

    DubielPrije mjesec

    The self diagnosed problem I have is gluteal tendinopathy. Will these exercises help? My lateral hip pain is killing me for months lately

  100. 高聖普

    高聖普Prije mjesec

    0:00 fucking show you

  101. ur Noze

    ur NozePrije mjesec


  102. fred 24

    fred 24Prije mjesec

    These hurt which is good, cheers pal 😀

  103. 2080 Vaghela Lokesh

    2080 Vaghela LokeshPrije mjesec

    My trust over jeff is increasing day by day because the kind of great content i get for free its amazing

  104. Pat Aherne

    Pat AhernePrije mjesec

    His arms are bigger than his calves

  105. Young Buck

    Young BuckPrije mjesec

    Comments below AthlenX videos are the worst ones I've seen. People keep trying to be funny but they're not.

  106. Andres Posada

    Andres PosadaPrije mjesec

    I wanna buy Jeff acting classes so he can become the next Sylvester Stallone😎💪

  107. CodyCalhoun

    CodyCalhounPrije mjesec

    Such a huge difference after one time, thanks Jeff

  108. Kristin Fahed

    Kristin FahedPrije mjesec

    Omg thanks for this & this floor exercise is gonna have my glute medius on fire tomorrow 🔥🍑💪🏼✌🏼