what's up guys jeff cavaliere URL_TOKEN kicking off a new series here today we're talking about red flags and today we're covering five red flags that your glutes are pretty weak matter of fact damn weak and they need to do something about it to make sure that you don't miss this or any other video in this series you gotta get off your ass and make sure you hit subscribe and turn on the notifications as well so you never miss a video from this channel guys one by one I'm gonna knock out five things that you should be able to do if you have adequate strength in your glutes and if you do not then you need to do something about it now first off you might be asking yourself why should I even care besides the fact that most of us would probably like to look good from behind I am Telling You that the glutes are designed to be the most powerful muscles in your entire body and ironically they tend to be the weakest because we don't train them effectively squats deadlifts they're not doing enough guys it's a single plane motion you do it work in the sagittal plane and our glutes are three-dimensional and working all three planes we need to make sure that we're addressing them individually if you don't you're gonna have bad posture you could have an interior pelvic tilt we made a whole video on this before you could have a weakness in your big lifts you're not lifting as much nearly as much as you could on your deadlift and squat because of a weakness in your glutes you're not gaining as much power or speed if you're an athlete everything comes down to the powerhouse of your entire body your center of mass is all centered right around your pelvis and you need to focus on this so let's get going all right so let's look for that first red flag here it's actually really simple to do you get down on the floor no equipment required okay you come down to the ground hands and knees now this is a two-part sequence here you're not out of the woods if you can do the first one which you want to do is you want to get your leg back behind you start with either one and you want your knees straight okay and you don't want to be cheating it and rolling the pelvis out you want to try to keep that parallel to the floor so from here you're going to squeeze your foot your leg up towards the ceiling by activating the glute hopefully right so that means that you should be able to feel this intense contraction right here in this cheek and if you don't I'm already starting to get a little bit concerned because we need to know that you have that my muscle control over the glute and these small motions and we're going to reveal whether you do or don't but let's say you do there you're not out of the woods what you need to do now is you need to bend the knee and repeat the same procedure because by better than me here we're actually shortening the hamstring we're contracting the hamstring a little bit meaning we're taking its contribution out of the equation right because the hamstring is capable of extending the hip as well as flexes nice so when we have this here now we go and try to lift up towards the ceiling can
START_INTERACTION_TOKEN to make sure that you don't miss this or any other video in this series you gotta get off your ass and make sure you hit subscribe and turn on the notifications as well so you never miss a video from this channel END_INTERACTION_TOKEN