Hey guys. Axe here. Today, I'm gonna be showing you how to stretchout your IT bands and your glutes. And these are two really common problem areas that alot of peopleâ€”especially runners or people that sit all day. And a major issue if you have tight IT bandsand a tight.glute, like your piriformis muscle, is knee pain. So if you have any typeof knee pain or hip pain whatsoever, it can be caused from really tight IT bands and glutes.And so these are stretches that can help. I'm also gonna show you how to use a foamroller.
You can just start out by stretching yourIT bands. You're gonna lean into a wall, cross one foot over into another, and you're gonnareally just stretch into it. You should feel it in this entire hip arearight hereâ€”regionâ€”you're gonna lean into it. You're gonna hold it for about 20 to 30seconds. Come up. Then you're gonna do it a secondtime. Lean into it like so. You're gonna move your body this way, and you should feel itin this entire hip region right here. We're working the upper part. Stretching the upperpart of the IT band. The next thing we're gonna do is come overand start stretching your glute. We're gonna
put one foot over your knee. You're gonnalean back like this, and to really feel it, you're gonna stick your butt out. Kinda tuckthose hips like so. And you're gonna really start feeling it inthis glute area. Come back up, stick it out. And you're really gonna feel that stretchingthere in that area. Next thing we're gonna do is get down. We're gonna actually.stretch your glutesa little bit more. And so to stretch your glutes, you're gonna get down like so, putone foot over another, and just kinda lean this way, stretching it.
Another thing you could do is kinda hug it,that leg, into your chest. Pulling it up like so, feeling the stretching in the glutes.And if you wanna target an area called your piriformis. If you've ever had sciatic pain or you'refeeling major glute tightness, you can actually lean back on your back, cross your knee likewe did earlier, and start bringing this forward. And you're gonna feel that stretching in thisentire area. Again, grab right here and pull forward. Now, this next exercise is used using a foamroller. You can get a big foam roller. You
can find these easy on Amazon . Or, justa small foam roller like so. You're gonna start rolling out the IT bands as well asthe glute area. And to start really stretching this IT band,you're gonna come on a form roller like so. And you're simply going to roll back and forthlike this, on one leg, all the way down. And by the way, this can be a little bit painfulat first. So at first, you may hold yourself up a little bit more. As time goes on, you'lldrop down into it. And then you're really rolling out. And thisis gonna help in reducing the knee pain. The other thing you're gonna do is come on tophere with your glute, this one leg out. All
pressure on this one side, and you're simplygonna roll your glutes like this. By the way, a lot of times, tight glutes ora tight low backâ€”if you have low back painâ€”can can also be attributed to hamstring tightness. You can also drop this down farther. And also,really stretch out and roll out that hamstring area. So again, if you can get a foam roller, again,almost anywhere. Typically it costs anywhere from ten to twenty dollars, you can reallyroll out those areas. This is gonna help stretch.and reduce thetension in your IT bands, reduce the tension
Best Glute Exercises For Mass The Barbell Hip Thrust
Hey what's up guys, Sean Nalewanyj here, BodyTransformationTruth ,and in this tutorial I'm going to be teaching you how to do, what is pretty widely regardedas the very best direct glute exercise available, and that is the hip thrust, and more specificallyI'll be showing you the barbell hip thrust variation which is the most commonly usedversion and the one that I typically recommend first. So basic lower body compound exerciseslike squats and deadlifts and leg presses etcetera. these definitely do hit your gluteseffectively, but for people who want to build up their glutes to their maximum size andstrength potential, you do need to be including some direct glute training in your plan aswell and that's because the standard leg
exercises that are going to be used in mostbodybuilding programs, these exercises don't allow for full extension of your hip joint,which is the primary function that the glutes perform. So squatting down to parallel orperforming a leg press or a set of stifflegged deadlifts, these do involve hip extension,but not through the full possible range of motion. Also keep in mind that direct glutetraining will benefit you beyond just basic improvements in strength and appearance, italso plays a role in boosting up your squatting strength, improving your deadlifting lockoutpower, improving sprinting speed, and just all around totalbody functioning. So, I wouldn'tsay that direct glute training is mandatory,
but if building up the size and strength ofyour glutes is something that you're specifically aiming for, then again, you do need some directwork and the barbell hip thrust would be my top recommendation. Hip thrusts put your bodyinto the best position to allow for full hip extension and to help you get the deepestcontraction in your glutes possible. Now these do look a little bit weird and you might feelslightly embarrassed performing them at first, I know that I usually get at least one confusedlook from someone at the gym pretty much every time that I do these, but if reaching yourtraining goals is more important to you than a few awkward stares, then this is the liftthat you need to be doing for your glutes.
So let's go over the proper form and technique,because it's very important that you do these correctly in order to make sure thatit's your glutes that are doing the bulk of the work, as well as to minimize the stresson your lower back as well. So, you're going to start by sitting perpendicular againsta flat bench and rolling a loaded barbell into the crease of your hips. Position yourfeet about shoulder width apart or slightly wider, with your toes pointing either straighthead or just slightly outward. Grab the bar using an overhand grip just outside of yourhips and wedge your midback into the bench. Keep your head in a neutral position, keepyour chest and your ribcage flat rather than
puffed out, and keep your lower back neutralrather than arched, and from there just press through your heels and drive yourself up untilyour hips are fully extended and your torso is about parallel to ground Really focus onengaging your glutes as much as possible on each rep and always make sure to drive theweight up under smooth control without any jerky movements or excessive use of momentum.Once you reach the top of the movement, pause briefly and consciously contract your gluteswith force before lowering yourself back down again. Now you can either go all the way downuntil the plates touch the floor, or you can stop midair before performing your next rep.Also keep in mind that the specific distance
that you place your feet away from the benchwill depend on your individual body structure as well as your limb length, and your goalshould be to just find whatever distance causes your shins to be either vertical or just slightlyangled backward once you reach full hip extension at the top of the movement. Now if you'rejust starting out with this exercise then you'll likely find it to be pretty uncomfortableto have the bar directly pressing against your hips, in which case you'll want toplace a pad or a towel around the bar to make it more comfortable, however, just keep inmind that you'll probably find that after several weeks of consistent hip thrustingthe discomfort will decrease by quite a bit