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Zac Cupples

@ZCupples • 6,805 subscribers

I help you move and perform better, and learn complex biomechanics in ridiculously simple ways

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Anya Rossi

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Glutes that won't activate despite endless exercises are almost always a position problem, not a strength problem. External rotation shortens the glutes. A shortened muscle can't contract effectively — same reason a maximally bent bicep can barely curl. Internal rotation restores their length. Then they can actually fire

Glutes that won't activate despite endless exercises are almost always a position problem, not a strength problem. External rotation shortens the glutes. A shortened muscle can't contract effectively — same reason a maximally bent bicep can barely curl. Internal rotation restores their length. Then they can actually fire

75,713 views • 3 days ago

You can't fix tight hip flexors by stretching them the normal way. Most stretches arch the pelvis forward — which shortens the muscle and defeats the whole thing. Control pelvic position. The hip flexors let go. →

You can't fix tight hip flexors by stretching them the normal way. Most stretches arch the pelvis forward — which shortens the muscle and defeats the whole thing. Control pelvic position. The hip flexors let go. →

78,400 views • 13 days ago

Forcing tall posture is a wall sit for your back muscles. Uncomfortable, unsustainable, and the moment you stop thinking about it — you're back where you started. You have to change the shape of your body, not just hold a position. Fill the chest with air and posture corrects itself

Forcing tall posture is a wall sit for your back muscles. Uncomfortable, unsustainable, and the moment you stop thinking about it — you're back where you started. You have to change the shape of your body, not just hold a position. Fill the chest with air and posture corrects itself

256,372 views • 4 months ago

Your glutes aren't dead — they're just stuck short. Clamshells and bridges push the muscle into an even shorter position. Weak contraction from a shortened range isn't activation — it's limitation. Get length back to the glutes first. Then they fire. →

Your glutes aren't dead — they're just stuck short. Clamshells and bridges push the muscle into an even shorter position. Weak contraction from a shortened range isn't activation — it's limitation. Get length back to the glutes first. Then they fire. →

16,925 views • 9 days ago

Glutes that won't fully activate might not be a glute problem — they might be a big toe problem. Big toe extension is required for maximum glute contraction at end of stride. Without it, the activation is cut short on every step. Reconnect the toe to the glute with these four moves.

Glutes that won't fully activate might not be a glute problem — they might be a big toe problem. Big toe extension is required for maximum glute contraction at end of stride. Without it, the activation is cut short on every step. Reconnect the toe to the glute with these four moves.

59,888 views • 1 month ago

Tight hamstrings that don't respond to stretching are almost always a pelvic tilt problem. Your pelvis tilts forward, the hamstring attachment gets lengthened, and they contract to keep you upright. That's why the tightness never leaves. Fix the pelvis and the hamstrings finally relax

Tight hamstrings that don't respond to stretching are almost always a pelvic tilt problem. Your pelvis tilts forward, the hamstring attachment gets lengthened, and they contract to keep you upright. That's why the tightness never leaves. Fix the pelvis and the hamstrings finally relax

69,084 views • 2 months ago

Hip popping during dead bugs and leg raises is a hip internal rotation problem — not a hip flexor tightness problem. The pelvis tilts forward to compensate for the missing rotation. That's what makes the tendons snap. Three moves that restore the rotation and eliminate the pop.

Hip popping during dead bugs and leg raises is a hip internal rotation problem — not a hip flexor tightness problem. The pelvis tilts forward to compensate for the missing rotation. That's what makes the tendons snap. Three moves that restore the rotation and eliminate the pop.

38,899 views • 1 month ago

Tight traps don't respond to stretching because stretching treats the symptom while ignoring the foundation driving it. Drop your chest and both attachment points of the upper trap move toward each other. Stretching one end doesn't change the foundation bringing them together. Inflate the ribcage without recruiting the trap and the tightness finally has a reason to go

Tight traps don't respond to stretching because stretching treats the symptom while ignoring the foundation driving it. Drop your chest and both attachment points of the upper trap move toward each other. Stretching one end doesn't change the foundation bringing them together. Inflate the ribcage without recruiting the trap and the tightness finally has a reason to go

65,646 views • 4 months ago

If stretching your piriformis keeps giving you temporary relief, you are not fixing your sciatica — you are just managing it. Most piriformis stretches only address one end of the muscle. The attachment at the sacrum gets ignored entirely, which means the pressure on your sciatic nerve never fully releases. The real fix targets both attachment points at once: internal rotation combined with intentional breathing. When you breathe correctly in the right position, your diaphragm mobilizes the sacrum directly, creating length where the stretch never reached. Start in a frog position, and then progressing to a modified deadlift variation. Same effort, completely different result.

If stretching your piriformis keeps giving you temporary relief, you are not fixing your sciatica — you are just managing it. Most piriformis stretches only address one end of the muscle. The attachment at the sacrum gets ignored entirely, which means the pressure on your sciatic nerve never fully releases. The real fix targets both attachment points at once: internal rotation combined with intentional breathing. When you breathe correctly in the right position, your diaphragm mobilizes the sacrum directly, creating length where the stretch never reached. Start in a frog position, and then progressing to a modified deadlift variation. Same effort, completely different result.

54,889 views • 5 months ago

Two goblet squat mistakes are limiting most people's depth without them realizing it. Arching on the way down collapses the leg inward. Going too wide blocks hip internal rotation and causes knee cave. Pre-inhale + narrower stance fixes both immediately

Two goblet squat mistakes are limiting most people's depth without them realizing it. Arching on the way down collapses the leg inward. Going too wide blocks hip internal rotation and causes knee cave. Pre-inhale + narrower stance fixes both immediately

34,638 views • 3 months ago

Tight hip flexors usually aren’t a flexibility issue 👀 Living forward keeps them switched on. Fix the pattern, not just the stretch 💪

Tight hip flexors usually aren’t a flexibility issue 👀 Living forward keeps them switched on. Fix the pattern, not just the stretch 💪

48,489 views • 6 months ago

Jaw tension often starts with body position 👀 Fix the stack first, not just the jaw 🫁

Jaw tension often starts with body position 👀 Fix the stack first, not just the jaw 🫁

27,786 views • 5 months ago

SI joint pain that doesn’t respond to bracing often means motion is missing 👀 Restore small, controlled movement first 💪

SI joint pain that doesn’t respond to bracing often means motion is missing 👀 Restore small, controlled movement first 💪

27,870 views • 6 months ago

Front planks where you only feel it in your shoulders and lower back aren't working your abs — they're just working the wrong muscles. Contact the full wrist base and thumb into the ground. Then take the longest inhale you can. Even pressure. Organs move back. Abs activate. Two adjustments and the plank becomes a completely different exercise

Front planks where you only feel it in your shoulders and lower back aren't working your abs — they're just working the wrong muscles. Contact the full wrist base and thumb into the ground. Then take the longest inhale you can. Even pressure. Organs move back. Abs activate. Two adjustments and the plank becomes a completely different exercise

14,102 views • 2 months ago

Chin tucks won’t fix forward head posture 👀 Improve ribcage position and breathing first 🫁💪

Chin tucks won’t fix forward head posture 👀 Improve ribcage position and breathing first 🫁💪

15,767 views • 5 months ago

Sciatica that doesn’t improve with stretching often needs space first 👀 Restore spinal and hip motion before nerve flossing 💪

Sciatica that doesn’t improve with stretching often needs space first 👀 Restore spinal and hip motion before nerve flossing 💪

12,304 views • 6 months ago

Feet direction when walking reveals lower body mobility. Toeing out limits hip internal rotation; toeing in limits external rotation. This changes foot posture. Regain hip motion for foot mobility: squat for high arches, hinge for flat feet. #physicaltherapist #strengthcoach

Feet direction when walking reveals lower body mobility. Toeing out limits hip internal rotation; toeing in limits external rotation. This changes foot posture. Regain hip motion for foot mobility: squat for high arches, hinge for flat feet. #physicaltherapist #strengthcoach

27,522 views • 2 years ago

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