Gluteus maximus trainieren 🍑 bei Rückenschmerzen!

In this video, I'll show you the best exercises to train your gluteus maximus and help relieve back pain. Background: People with weak glute muscles often exhibit overcompensation in back extension and frequently also have overactive hamstrings on the back of the thigh. The gluteus maximus is often in a state of numbness ("gluteal amnesia"), which makes it difficult for those affected to optimally activate the gluteal muscles in various movement patterns in which it should normally play a key role. That's why I'll show you a basic preliminary exercise right at the beginning of the video to effectively train the gluteus maximus. This is followed by further exercises for advanced users that are known to be among the most effective glute exercises. Sources: Contreras, B., Cronin, J., & Schoenfeld, B. (2011). Barbell hip thrust. Strength & Conditioning Journal, 33(5), 58-61. (DOI: https://doi.org/10.1123/jab.2014-0301) Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., Hellebø, L. R. R., ... & Saeterbakken, A. H. (2018). Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: a cross-over study. The Journal of Strength & Conditioning Research, 32(3), 587-593. (https://journals.lww.com/nsca-jscr/Fu...) Ayotte NW, Stetts DM, Keenan G, and Greenway EH. Electromyographic analysis of selected lower extremity muscles during 5 unilateral weight-bearing exercises. Journal of orthopedic & sports physical therapy 37: 48-55, 2007. Boren K, Conrey C, Le Coguic J, Paprocki L, Voight M, and Robinson TK. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International journal of sports physical therapy 6: 206, 2011. Distefano LJ, Blackburn JT, Marshall SW, and Padua DA. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther 39: 532-540, 2009. Ekstrom RA, Donatelli RA, and Carp KC. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. Journal of Orthopaedic & Sports Physical Therapy 37: 754-762, 2007. Time stamps: 00:00 Intro 00:57 Compensation for hip extension using the deadlift as an example 03:53 1st exercise: Pelvic lift (most important exercise) 09:00 2nd exercise: Hip thrust 10:19 3rd exercise: Single-leg pelvic lift / hip thrusts 12:10 Other single-leg exercises: Single-leg squats & deadlifts 12:54 Other bilateral exercises: Squats & deadlifts ______________________________ Links to my seminars, online programs, and newsletter: 🖥 360° Mobility Online Course: https://bit.ly/3vzZ1vM 🦵🏼funcFIT Seminars: https://func-fit.de/angebot/seminare/ 📨 funcFIT Newsletter: Get my free pain-free tips in your inbox: https://func-fit.de/newsletter/ ---------------------------------- Disclaimer: The videos published on this channel contain suggestions for effective training for healthy individuals. Before starting any exercise program, it is generally recommended to consult a (sports) doctor for a medical examination. The advice given cannot and should not under any circumstances replace medical advice, diagnosis, or treatment. Since physical exercise can inherently pose health risks, all recommendations are provided without guarantee. The use of the information provided on this channel is expressly at your own risk. Wiktor Diamant assumes no liability for any damages of any kind. ______________________ 🛒 * = Product recommendations / Advertising: If you would like to support me in the video production, you can purchase the products recommended in my videos via these links. You'll pay the same price, of course, but I'll receive a small commission (all links marked with *). ⭕️ Superbands orange: http://amzn.to/2w5Qa3V * red: http://amzn.to/2vPlcxL * black: http://amzn.to/2uIQhDr * purple: http://amzn.to/2vPz9vL * 🔵 Blue Alphabands: https://amzn.to/2XhYDP0 * 🗜 Grips: https://amzn.to/2xrBnUe * 🧗🏼‍♂️ Carabiners: https://amzn.to/2JcCQD2 * 🔩 Ceiling Mount: https://amzn.to/2MrygVJ * 🌈 Minibands Blackroll Loopbands: https://amzn.to/36UVGbF * yellow: http://amzn.to/2vdrJVW * Green: http://amzn.to/2eTw2yF * Blue: http://amzn.to/2uIzhgf * Black: http://amzn.to/2vPWrl1 * 🐲 💣 Dragon Door Kettlebells: https://amzn.to/2H6n7Fj * ____________________________ My websites and profiles: 😎 Instagram:   / wiktor.diamant   👥 Personal Training Website: https://func-fit.de