Uploaded July 2026 | Updated September 2026, 2 weeks ago
Everyone wants stronger glute training, but most people are training them the wrong way.
In this episode, Sandy is joined by physical therapist and movement specialist Dr. Alexis Griffin to separate fact from fiction when it comes to glute training. Together, they explore why movement quality, positioning, and progressive overload matter far more than endless bands, kickbacks, and chasing "the burn." Whether your goal is building muscle, reducing pain, or improving performance, this conversation will help you train smarter—not harder.
Chapters:
00:00 - Welcome Dr. Alexis
04:32 - Breakdown of Human Movement Mechanics
06:37 - Why You’re Not Accessing Your Glutes
08:00 - Tight Hip Flexors vs. Glute Function
13:30 - How PTs and Trainers Assess Movement
19:07 - Mom Hacks: Turning Daily Chores into Workouts
20:18 - Lower Body Grip & Pull-Up Fundamentals
23:12 - RDL Mechanics: Glutes vs. Hamstrings
25:32 - Why Foot-to-Ground Connection Matters
27:12 - Pre and Postpartum Training Reality
30:52 - Fixing Upper Traps & "Floating" Shoulders
35:22 - 360-Degree Breathing Technique
38:39 - Retraining the Nervous System
40:37 - Dr. Alexis’ Daily Workout Routine
43:56 - Full Range of Motion & Weighted Stretching
46:42 - Designing the Ideal Weekly Workout Program
48:52 - Recovery Myths: Sleep vs. Saunas & Cold Plunges
52:38 - Building Community & Final Takeaways
About Today's Guest
Dr. Alexis Griffin, PT, DPT is a physical therapist and movement specialist who helps clients build stronger, more resilient bodies through better movement mechanics, positioning, and strength training.
Instagram: @dr.alexisgriffin
Continue Your Strength Journey
💪 Train with Sandy on obé Fitness
Put these principles into practice with The Strength Collective and hundreds of on-demand strength, Pilates, yoga, cardio, walking, and recovery classes.
Enjoy 30 days free at obefitness.com with code SANDY.
Follow Along
obé Fitness
Instagram: @obefitness
Sandy Brockman
Instagram: @sandybrockmanfitness
Dr. Alexis Griffin
Instagram: @dr.alexisgriffin
About Lifted
Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women's health, and longevity—helping you build strength for real life.
New episodes every Tuesday.
Follow Dear Media:
Listen: dearmedia.com/shows
Instagram: instagram.com/dearmediastudio
TikTok: tiktok.com/@dearmedia
Linkedin: linkedin.com/company/dear-media
Shop Dear Media:
shop.dearmedia.com
ABOUT DEAR MEDIA
Dear Media is the largest podcast network focused on amplifying women’s voices and audiences. Founded in 2018, DM hosts 80+ podcasts fronted by top-tier talent and has a following of more than 60M across social channels. DM is building the podcast incubator of the future through a 360-degree business model, providing unparalleled support from concept to editorial, production, distribution, and commerce extensions. Due to its highly engaged and vast consumer audience, the network attracts global brands and digital savvy partners.
Everyone wants stronger glute training, but most people are training them the wrong way.
In this episode, Sandy is joined by physical therapist and movement specialist Dr. Alexis Griffin to separate fact from fiction when it comes to glute training. Together, they explore why movement quality, positioning, and progressive overload matter far more than endless bands, kickbacks, and chasing "the burn." Whether your goal is building muscle, reducing pain, or improving performance, this conversation will help you train smarter—not harder.
Chapters:
00:00 - Welcome Dr. Alexis
04:32 - Breakdown of Human Movement Mechanics
06:37 - Why You’re Not Accessing Your Glutes
08:00 - Tight Hip Flexors vs. Glute Function
13:30 - How PTs and Trainers Assess Movement
19:07 - Mom Hacks: Turning Daily Chores into Workouts
20:18 - Lower Body Grip & Pull-Up Fundamentals
23:12 - RDL Mechanics: Glutes vs. Hamstrings
25:32 - Why Foot-to-Ground Connection Matters
27:12 - Pre and Postpartum Training Reality
30:52 - Fixing Upper Traps & "Floating" Shoulders
35:22 - 360-Degree Breathing Technique
38:39 - Retraining the Nervous System
40:37 - Dr. Alexis’ Daily Workout Routine
43:56 - Full Range of Motion & Weighted Stretching
46:42 - Designing the Ideal Weekly Workout Program
48:52 - Recovery Myths: Sleep vs. Saunas & Cold Plunges
52:38 - Building Community & Final Takeaways
About Today's Guest
Dr. Alexis Griffin, PT, DPT is a physical therapist and movement specialist who helps clients build stronger, more resilient bodies through better movement mechanics, positioning, and strength training.
Instagram: @dr.alexisgriffin
Continue Your Strength Journey
💪 Train with Sandy on obé Fitness
Put these principles into practice with The Strength Collective and hundreds of on-demand strength, Pilates, yoga, cardio, walking, and recovery classes.
Enjoy 30 days free at obefitness.com with code SANDY.
Follow Along
obé Fitness
Instagram: @obefitness
Sandy Brockman
Instagram: @sandybrockmanfitness
Dr. Alexis Griffin
Instagram: @dr.alexisgriffin
About Lifted
Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women's health, and longevity—helping you build strength for real life.
New episodes every Tuesday.
Follow Dear Media:
Listen: dearmedia.com/shows
Instagram: instagram.com/dearmediastudio
TikTok: tiktok.com/@dearmedia
Linkedin: linkedin.com/company/dear-media
Shop Dear Media:
shop.dearmedia.com
ABOUT DEAR MEDIA
Dear Media is the largest podcast network focused on amplifying women’s voices and audiences. Founded in 2018, DM hosts 80+ podcasts fronted by top-tier talent and has a following of more than 60M across social channels. DM is building the podcast incubator of the future through a 360-degree business model, providing unparalleled support from concept to editorial, production, distribution, and commerce extensions. Due to its highly engaged and vast consumer audience, the network attracts global brands and digital savvy partners.
