Pratique du Shadowing: The ONLY 2 Exercises You Need to Fix Your Flat Butt - Apprendre l'anglais à l'oral avec la vidéo
Création de la leçon...
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this is what weak
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and underdeveloped glutes look like they're often the hidden reason your strength stalls your posture breaks down
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and that nagging back pain never goes away
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but the good news is you only need two exercises to fix this helping you move better jump higher
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and even run faster now i got these from the world's
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leading glute expert brett contraris who literally invented the hip thrust
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and has helped thousands of people build stronger glutes you can even do these at tone.
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The first exercise you've probably never done before
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and for the second I'm going to show you the simple bonus technique that completely changed my results.
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While your glutes are made up of three muscles the largest muscle by far is the gluteus maximus.
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Now this muscle it gets weak and underdeveloped if you sit all day
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and don't properly train it in your workouts which for some people leads to issues with posture and back pain.
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Now its main function is hip extension something you do when you deadlift or when you're squatting.
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But to my surprise, Brett didn't actually pick those as his top movements to grow this muscle.
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I think the reverse lunge is the best, but it's too good.
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It makes you too sore.
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If I have you do dumbbell walking lunges to failure, say we did it out in the parking lot and I just had you go up and down to absolute failure, your glutes get too sore.
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Your glutes, your adductors, everything gets so sore.
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This is actually the problem with many glute exercises.
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It's easy to work your glutes through lunges, squats, and deadlifts, but they also come with three key problems.
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The first is that most of these exercises are taxing compound movements that target multiple muscles at once.
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And while this is usually a good thing, if other muscles like your lower back or even your grip are given out first,
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then you could reach failure while your glutes still have seven or eight reps left in the tank.
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And what's even worse is that if you already have weak or hard to activate glutes, other muscles can steal your glute gains.
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Now, I actually ran into this problem myself.
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Usually, squats would hit my glutes really well.
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But after neglecting my glutes for a while, once I came back to doing heavy squats, all I could feel were my inner thighs and quads taking over.
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It's why even if you've gotten really strong on squats and deadlifts, your glute growth just may not reflect it.
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And finally, soreness.
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It's one of the things I have hated about many glute exercises like Bulgarian split squats.
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The days after were brutal and would make me dread doing them ever again.
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In some cases, it was even tough to recover before my next leg session, which is when Brett proposed an exercise I'd actually never tried before,
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but he's found extremely effective at growing the glutes without the soreness and limitations that most exercises come with.
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The step up does not get you as sore.
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I see.
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And therefore you can perform it more frequently.
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And we want to train glutes two to three times a week, at least twice a week.
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If you can handle three times a week, have at it.
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So we're going to do it with body weight first
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so stand up on the platform okay for him for this
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one you can have both hands up there we're just learning the movement
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so you are going to step back keep the back leg in line with the torso
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lean forward and sit way back tap come up okay reach back even further
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tap come up now when you reach the bottom i want you to freeze frame because remember this pattern here?
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Oh, that's stretching.
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Yeah, 45 torso.
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The exercise Brett has me suffering through is called the glute focus step down.
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It actually looks quite similar to a lunge or split squat, but there's one key difference.
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By keeping one leg in the air and following a few simple form tweaks, it forces your glutes to do almost all the work.
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I was honestly shocked with just how effective it was even with just my body weight.
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Now, Brett does have a custom platform just for this, but even if your gym doesn't, that's not going to be a problem.
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Just move a bench next to any equipment or rack that you can hold on to for balance.
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Then, slowly push your hips back while folding over at your torso.
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You want to reach your back leg out until it lightly touches the ground, and then without using any momentum or boosting yourself up,
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drive your hips forward to the top by using the glute of your planted leg.
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Now, to prevent your quads from taking over, you want to try not to let your knees bend too far forward over your toes.
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For more glutes, keep your knee right over your foot.
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And lastly, do try to choose a bench height so that at the bottom of the movement, the thigh of your front leg is parallel with the ground.
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And if your platform is too high, you can always add a plate for your back foot to shorten the rep.
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And because these are so tough even with just your body weight, you can easily do this at home with a sturdy chair next to your counter.
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But eventually you will want to progressive overload this exercise with weight over time.
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And there's a way to use that weight for even better glute activation.
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When you have weight in the opposite hand, and this glute has to stabilize you.
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When you're standing straight up, it's mostly glute medius.
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When you go down into the stretch, it's not glute medius anymore, it's the gluteus maximus, so
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that it has to produce a little more activation to counteract the rotational torque imposed on the hip.
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So by holding the dumbbell in your opposite hand, you're now not working just the glute max, but the outer upper glute, known as the glute medius, as well.
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In fact, this exercise works so well for me that it hasn't just become a staple in my own workouts, but I actually asked our team to add it to our Built with Science Plus app
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so that our members can easily add it to their workout plans, complete with a form guide and easy progress tracking.
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But here's the thing.
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This first exercise challenges your glutes most at the bottom when they're fully stretched, and Brett believes it may build more of your lower glutes.
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But if you want that full, round shape, the kind of glutes they write country songs about, you're going to want to pair it with another exercise
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that challenges your glutes in the squeeze position and may help develop more of that upper region.
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Now, in the past, I was always biased towards doing stretch -focused movements like the step -down
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because they seem to grow muscle faster.
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But recently, Brett and I together ran a study that compared training muscles in the stretch versus squeeze position.
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And we even tested the glutes specifically.
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And while you can see the full results of our study in this video here, what I will say is that combining one stretch focused
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and one squeeze focused exercise is likely going to give you the biggest benefit and not just for growth.
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I've seen big strong dudes that squat 315, 405.
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They didn't have in range hip extension strength.
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So they were prone to getting low back pain because they want to anterior tilt and put everything in the flex position.
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When you have extended range hip extension strength, you start noticing good things.
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Your body starts distributing stress better, squats feel better, deadlifts feel better.
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You start taking longer strides when you walk.
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So to build the type of strength that Brett is describing, we're going to use the hip thrust.
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Now I know what some of you guys are thinking.
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There is no way I'm doing that in the middle of the gym.
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So you're telling me you're okay with bending over with a barbell, but not with thrusting with a barbell.
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Come on, that doesn't make sense.
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Now if you're still not comfortable, there is a more subtle, easy to set up alternative that can work just as well.
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It's the single leg dumbbell hip thrust, which you can even do at home.
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But regardless of if you use a barbell, hip thrust machine, or the single leg version, they're only going to work at growing your glutes if you follow these three steps.
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First, you want to make sure your upper back is high up on the bench to maximize your stability.
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Second, plant your feet far enough away such that at the top position, your knees are directly over your feet.
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If they're too close, you're going to work more quads.
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But if they're too far away, you're going to work more hamstrings.
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And lastly, brace your core, squeeze your glutes, and then drive your hips up.
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But the final tip Brett showed me, it might just be the game changer that your glutes have been missing.
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What I'll say, if he wants to be pure hingey, your gaze will go like this.
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Come up, like that.
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And you'll push as tall as you can possibly go.
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Yes.
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That's like pure hinge one more now i'll show you more pure scoop look forward move this start them down
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tilt the pub is this way yes good now do a blend i kind of like the scoop oh
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yeah and it's good to know both you want to know i've never done it that way this small adjustment
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instantly lit up my glutes.
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The difference?
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It's called the scoop method.
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You tuck your chin and keep your eyes forward.
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Then you let your back arch at the bottom and simply focus on moving from the chest down, tilting your pelvis upwards by squeezing your glutes.
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I'll be honest, it does feel very weird at first
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and you're not going to be able to thrust as much weight or go as high, but it did create the perfect setup for my glutes to dominate the movement.
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The key that I found, however, is just really keeping that chin tucked into your chest, which explains why Brett was holding my head.
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But this is also a great way to do hip thrusts for people struggling with recurrent back pain,
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like my wife Tawny, who previously had to cut hip thrusts entirely from her routine after she slipped to this.
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But after Brett got her to start training with her chin tucked, she's been able to work up to heavy hip thrusts completely pain -free.
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And I'm actually challenging her right now to see who can grow our glutes the most in 90 days.
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So be sure to subscribe for when that video comes out.
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But this is where it gets really interesting.
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So for Brett's clients, 60 % of them found the scoop method work the glutes better, but the other 40 % prefer something called the hinge method,
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where you look forward at the bottom and look up at the top and hinge your body in a straight line.
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So the key is to simply experiment with both methods to find what works best with your body.
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Now before you go, let me show you how to actually work these into your routine for the best results.
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So Brett recommends doing three sets of 8 to 12 reps two to three times per week.
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And this is what each full leg workout could look like.
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But for the best results you're definitely going to want to personalize these workouts to your body.
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And with our Built With Science Plus app you don't just get form guides
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and progress tracking for every exercise but it builds you a personalized plan to grow whatever muscle you want to focus on.
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And it keeps your training and nutrition all in one place.
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And now we actually have an AI version of myself
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that knows all your strength and workout data to give you real -time tips and coaching just like I would.
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And it's this deep personalization that's the key behind the countless transformations our members have been getting.
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And you can try it right now for free for two weeks over at builtwithscience .com or by scanning this QR code.
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Then check out this video next for two exercises that completely transform my shoulder growth.
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Thank you so much for watching and see you next time.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « The ONLY 2 Exercises You Need to Fix Your Flat Butt ». Les mots qui reviennent le plus souvent : glute, exercise, hip, brett, muscle. Cette vidéo contient 136 phrases et 2123 mots à répéter en shadowing. La partie parlée dure 10:15. Le locuteur parle vite, environ 207 mots par minute : attendez-vous à des liaisons et à des sons réduits. 83 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| thrust verbe | /θɹʌst/ | propulser |
| workout nom | /ˈwɝk.aʊ̯t/ | entraînement |
| squeeze verbe | /skwiːz/ | presser, comprimer |
| deadlift nom | /ˈdɛdlɪft/ | soulevé de terre |
| lunge nom | /lʌnd͡ʒ/ | bond (vers l'avant) |
| scoop nom | /skup/ | pelle, cuiller |
| sore adjectif | /soɹ/ | douloureux |
| barbell nom | /ˈbɑɹˌbɛl/ | haltère, barre à disques |
| hinge nom | /ˈhɪnd͡ʒ/ | gond, charnière |
| torso nom | /ˈtoɹ.soʊ̯/ | torse, tronc |
| tuck verbe | /tʌk/ | rentrer |
| chin nom | /ˈt͡ʃɪn/ | menton |
| gluteus nom | fessier | |
| personalize verbe | /ˈpɜː.sə.nə.laɪz/ | personnaliser |
| underdeveloped adjectif | sous-développé |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| come up verbe | se montrer, sortir du bois | |
| step down verbe | démissionner, se retirer | |
| take over verbe | reprendre | |
| break down verbe | tomber en panne | |
| check out verbe | mater, regarder | |
| come out verbe | /ˌkʌm ˈaʊt/ | sortir |
| go away verbe | partir, s'en aller | |
| go up verbe | monter, s'élever |
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect continu have/has been + -ing — une action commencée avant et toujours en cours | have been missing · have been getting |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | has helped · you've probably never done · you've gotten |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | are made · are given · is called |
Prononciation à surveiller
Le locuteur utilise 38 contractions et formes réduites, comme you're, they're, I'll. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: thrust /θɹʌst/, thigh /θaɪ/
- Les sons « sh » et « zh »: activation /ˌæktəˈveɪʃən/, personalization /ˌpɝs(ə)nəlaɪˈzeɪʃən/, rotational /ɹoʊˈteɪʃənəl/, shorten /ˈʃɔɹtn̩/, limitation /lɪmɪˈteɪʃən/
- Mots longs — placez bien l’accent: personalize /ˈpɜː.sə.nə.laɪz/, activation /ˌæktəˈveɪʃən/, personalization /ˌpɝs(ə)nəlaɪˈzeɪʃən/, rotational /ɹoʊˈteɪʃənəl/, anterior /ænˈtɪɹ.i.ɚ/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hinge /ˈhɪnd͡ʒ/, hamstring /ˈhæmstɹɪŋ/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: lunge /lʌnd͡ʒ/, hinge /ˈhɪnd͡ʒ/, chin /ˈt͡ʃɪn/, posture /ˈpɑst͡ʃɚ/, changer /ˈt͡ʃeɪnd͡ʒɚ/
- /r/ anglais — langue recourbée, sans frotter la gorge: thrust /θɹʌst/, sore /soɹ/, barbell /ˈbɑɹˌbɛl/, torso /ˈtoɹ.soʊ̯/, adductor /əˈdʌktəɹ/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme thrust, workout, squeeze.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.