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Open hips = better movement, stronger lines, fewer limits. Do these drills before skills that demand mobility, or after training to decompress. Breakdancing, acrobatics, yoga—doesn’t matter. If your hips are tight, your moves will suffer. These hip openers directly support handstands, splits, airflares, flares, windmills. Stay upright, control the... show more

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

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146,549 views • 8 months ago •via X (Twitter)

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2 Comments

Devon?8 months ago

If you see me doing this in the gym punch me in the daddy berries

Justin8 months ago

I have short arms and I'm sticking to that excuse. I fact, I do have short arms and there are some exercises that I find really difficult.

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“Tight hips” don’t always need more passive stretching. The main idea in this video is training the hips through different positions while keeping them under active control. You’re seeing deep hip flexion, rotation, lateral movement and loaded positions that challenge the muscles around the hip rather than simply pulling the joint into a stretch. That distinction matters. Hip mobility isn’t just about how far you can passively move. You also need enough strength and coordination to control that range. The pelvis is part of the equation too. If you constantly compensate by shifting the pelvis or twisting the lower back, you may create the appearance of more hip motion without actually improving hip control. Loaded mobility can be especially useful because it teaches the body to tolerate range while producing force. But deeper isn’t automatically better, and anatomy will influence what positions feel natural for you. Start with a manageable range and progress gradually. A sharp pinch in the groin or significant pain is a reason to modify rather than force the position. The goal isn’t just to get looser hips. It’s to build hips that can move, control and produce force through more positions.

“Tight hips” don’t always need more passive stretching. The main idea in this video is training the hips through different positions while keeping them under active control. You’re seeing deep hip flexion, rotation, lateral movement and loaded positions that challenge the muscles around the hip rather than simply pulling the joint into a stretch. That distinction matters. Hip mobility isn’t just about how far you can passively move. You also need enough strength and coordination to control that range. The pelvis is part of the equation too. If you constantly compensate by shifting the pelvis or twisting the lower back, you may create the appearance of more hip motion without actually improving hip control. Loaded mobility can be especially useful because it teaches the body to tolerate range while producing force. But deeper isn’t automatically better, and anatomy will influence what positions feel natural for you. Start with a manageable range and progress gradually. A sharp pinch in the groin or significant pain is a reason to modify rather than force the position. The goal isn’t just to get looser hips. It’s to build hips that can move, control and produce force through more positions.

Smart Postures

13,555 views • 10 days ago

One of the most underrated exercises on the planet that no one wants to do are Cossack Squats. They open up tight hips, knees, and ankles while training your adductors in one move. If you can't do this, start by holding hold onto a doorframe, go shallow, elevate your heel or hip as needed, and sink a bit deeper each week.

One of the most underrated exercises on the planet that no one wants to do are Cossack Squats. They open up tight hips, knees, and ankles while training your adductors in one move. If you can't do this, start by holding hold onto a doorframe, go shallow, elevate your heel or hip as needed, and sink a bit deeper each week.

Dan Go

223,138 views • 8 months ago

Tight hips after sitting all day⁉️ Try these 10 exercises 👇 Hip training doesn’t have to be just stretching. Mobility, strength, control, and coordination all contribute to how well your hips move. 1️⃣ Hip CAR Make a large, smooth circle while keeping the pelvis controlled. Adjust your hand support to keep it challenging but smooth. 2️⃣ Straight-Leg Hip Flexion Lift-Over Keep the leg straight and lift with control. Use your hands as needed—the more upright and unsupported you are, the harder it gets. 3️⃣ Seated Hip Internal Rotation Explore a comfortable range slowly. Compare how each side feels rather than forcing more motion. 4️⃣ Banded Hip Abduction Choose enough resistance to challenge the outer hips while allowing a slow, controlled return. 5️⃣ Squat + Resisted Hip Abduction Choose a band that makes the hold challenging within 10–15 sec while maintaining your squat and outward tension. Try 3–4 holds × 2–3 sets. 6️⃣ Dynamic Hip Flexor Stretch Lightly tuck the pelvis and engage the kneeling-side glute, then rock forward without arching the low back. Feel the stretch at the front of the hip/thigh. 7️⃣ Half-Kneeling Adductor Dip Set the outside leg roughly 70–90° out. Keep the knee tracking with the foot as you shift toward that side. 8️⃣ Adductor Squeeze Squeeze the roller hard for ~3 sec, relax, and repeat for ~20 reps. 9️⃣ Loaded Hip Flexion Use a weight you can control through a comfortable range. Return slowly—don’t let the resistance pull the leg back. 🔟 Banded Bridge + March Maintain the bridge while the opposite leg moves, challenging hip strength and control while the legs work independently. HOW TO TRAIN 👇 🔁 10–15 controlled reps 🔄 2–3 sets 📅 2–3x/week Start with a range and resistance you can control. You don’t need all 10—choose what fits your goals and ability, and progress gradually.

Tight hips after sitting all day⁉️ Try these 10 exercises 👇 Hip training doesn’t have to be just stretching. Mobility, strength, control, and coordination all contribute to how well your hips move. 1️⃣ Hip CAR Make a large, smooth circle while keeping the pelvis controlled. Adjust your hand support to keep it challenging but smooth. 2️⃣ Straight-Leg Hip Flexion Lift-Over Keep the leg straight and lift with control. Use your hands as needed—the more upright and unsupported you are, the harder it gets. 3️⃣ Seated Hip Internal Rotation Explore a comfortable range slowly. Compare how each side feels rather than forcing more motion. 4️⃣ Banded Hip Abduction Choose enough resistance to challenge the outer hips while allowing a slow, controlled return. 5️⃣ Squat + Resisted Hip Abduction Choose a band that makes the hold challenging within 10–15 sec while maintaining your squat and outward tension. Try 3–4 holds × 2–3 sets. 6️⃣ Dynamic Hip Flexor Stretch Lightly tuck the pelvis and engage the kneeling-side glute, then rock forward without arching the low back. Feel the stretch at the front of the hip/thigh. 7️⃣ Half-Kneeling Adductor Dip Set the outside leg roughly 70–90° out. Keep the knee tracking with the foot as you shift toward that side. 8️⃣ Adductor Squeeze Squeeze the roller hard for ~3 sec, relax, and repeat for ~20 reps. 9️⃣ Loaded Hip Flexion Use a weight you can control through a comfortable range. Return slowly—don’t let the resistance pull the leg back. 🔟 Banded Bridge + March Maintain the bridge while the opposite leg moves, challenging hip strength and control while the legs work independently. HOW TO TRAIN 👇 🔁 10–15 controlled reps 🔄 2–3 sets 📅 2–3x/week Start with a range and resistance you can control. You don’t need all 10—choose what fits your goals and ability, and progress gradually.

Smart Postures

11,471 views • 1 month ago

Are your inner thighs tight? Do your knees stick up when you try to stretch? That's the sign of a deeper problem. It means they are not able to move correctly and normally. Out of balance. When the hips don't move correctly the stress gets shifted to the lower back and knees. Now the lower back is doing double duty- the work it needed to do, and some of what the hips needed to do too, and the knees get strained. That leads to breakdown, pain, tightness, and bigger problems like disc herniations and stenosis and sciatica. Try these 3 things to start fixing it.

Are your inner thighs tight? Do your knees stick up when you try to stretch? That's the sign of a deeper problem. It means they are not able to move correctly and normally. Out of balance. When the hips don't move correctly the stress gets shifted to the lower back and knees. Now the lower back is doing double duty- the work it needed to do, and some of what the hips needed to do too, and the knees get strained. That leads to breakdown, pain, tightness, and bigger problems like disc herniations and stenosis and sciatica. Try these 3 things to start fixing it.

Mobility Exercises | Pain Relief Workouts

53,018 views • 1 month ago

The Dumbbell Curtsy Lunge A fantastic movement for developing the legs as well as your sense of balance. Most people only train in the sagittal plane: forward and back. Squats, lunges, deadlifts. This can lead to issues or compensation movement patterns. But real-world athleticism and movement demands more! Your glutes and hips are designed to handle lateral and rotational shear forces, which is the kind you experience cutting, pivoting, or changing direction at speed. If you never train these planes, you're leaving stability and muscle on the table. The curtsy lunge introduces frontal plane loading and hip adductor recruitment that standard lunges miss. This builds the lateral hip stabilizers like the glute medius, TFL and adductors that protect your knees and unlock more powerful movement. Add this to your leg day for complete lower body development and bulletproof hips. Wearing full Sol Dept. 100% cotton.

The Dumbbell Curtsy Lunge A fantastic movement for developing the legs as well as your sense of balance. Most people only train in the sagittal plane: forward and back. Squats, lunges, deadlifts. This can lead to issues or compensation movement patterns. But real-world athleticism and movement demands more! Your glutes and hips are designed to handle lateral and rotational shear forces, which is the kind you experience cutting, pivoting, or changing direction at speed. If you never train these planes, you're leaving stability and muscle on the table. The curtsy lunge introduces frontal plane loading and hip adductor recruitment that standard lunges miss. This builds the lateral hip stabilizers like the glute medius, TFL and adductors that protect your knees and unlock more powerful movement. Add this to your leg day for complete lower body development and bulletproof hips. Wearing full Sol Dept. 100% cotton.

⚡️🌞 Sol Brah 🌞🐬

23,599 views • 8 months ago

#PuntFactory Teach Tape 📝 I have said for YEARS - “Shoulders forward, arm relaxed.” Why do I say that? Putting your shoulders forward moves your hips back - think of EVERY movement you do in the weight room to become stronger… cleans, squats, box-jumps, deadlifts etc. THEY. ALL. MIMIC. THIS. MOTION. You are spending that much time under the bar to do what… stand tall & NOT translate onto the field? Shoulders forward = hips back = POWER Shoulders tall = hips underneath or in front of you = LESS HIP EXTENSION AND LESS POWER — Arm relaxed = leverage By keeping your drop arm relaxed you keep the ballin your wheelhouse - think of it as throwing yourself a fastball down the middle. Pushing the ball out to your foot & having your drop arm extended = having to shoot your hips forward at contact & LOSING LEVERAGE! — SHOULDERS FORWARD, ARM RELAXED Keep it up fellas 🤙🏼 PS - if you want to improve, hit me up for virtual film sessions or get down to Nashville to train with the best 👈🏼

#PuntFactory Teach Tape 📝 I have said for YEARS - “Shoulders forward, arm relaxed.” Why do I say that? Putting your shoulders forward moves your hips back - think of EVERY movement you do in the weight room to become stronger… cleans, squats, box-jumps, deadlifts etc. THEY. ALL. MIMIC. THIS. MOTION. You are spending that much time under the bar to do what… stand tall & NOT translate onto the field? Shoulders forward = hips back = POWER Shoulders tall = hips underneath or in front of you = LESS HIP EXTENSION AND LESS POWER — Arm relaxed = leverage By keeping your drop arm relaxed you keep the ballin your wheelhouse - think of it as throwing yourself a fastball down the middle. Pushing the ball out to your foot & having your drop arm extended = having to shoot your hips forward at contact & LOSING LEVERAGE! — SHOULDERS FORWARD, ARM RELAXED Keep it up fellas 🤙🏼 PS - if you want to improve, hit me up for virtual film sessions or get down to Nashville to train with the best 👈🏼

Aaron Perez

15,156 views • 2 years ago

3 Zoom Offense Drills (Drive-Kick Swing!) -Improve Unselfishness and Ball Movement Off Dribble Penetration "REPLY" below if you'd like a FREE PDF of Zoom Offense Breakdown Drills! Here is the video of the 3 zoom drills from Coach Nate Steege. 0:00 - 4v0 Drive-Kick-Swing Drill 3:02 - 4v3 Drive-Kick-Swing Drill 4:58 - 4v4 Drive-Kick-Swing Drill These three drill progressions are a great simulation to teach quick ball movement, how to score from advantages,and split second decision making... while incorporating the push/pull concept for spacing off dribble penetration! This will result in your team turning small advantages into big advantages and scoring more points. These Drive-Kick-Swing Drills from Nate Steege's Conceptual Zoom Offense teach your players... -Unselfishness by developing your team's passing skills and driving ability. -Continuous ball movement by finding your open teammate. -How to skillfully break down a defense after attacking the paint.

3 Zoom Offense Drills (Drive-Kick Swing!) -Improve Unselfishness and Ball Movement Off Dribble Penetration "REPLY" below if you'd like a FREE PDF of Zoom Offense Breakdown Drills! Here is the video of the 3 zoom drills from Coach Nate Steege. 0:00 - 4v0 Drive-Kick-Swing Drill 3:02 - 4v3 Drive-Kick-Swing Drill 4:58 - 4v4 Drive-Kick-Swing Drill These three drill progressions are a great simulation to teach quick ball movement, how to score from advantages,and split second decision making... while incorporating the push/pull concept for spacing off dribble penetration! This will result in your team turning small advantages into big advantages and scoring more points. These Drive-Kick-Swing Drills from Nate Steege's Conceptual Zoom Offense teach your players... -Unselfishness by developing your team's passing skills and driving ability. -Continuous ball movement by finding your open teammate. -How to skillfully break down a defense after attacking the paint.

Joe Haefner | Breakthrough Basketball

62,255 views • 2 years ago

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

967,419 views • 3 years ago

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

Alex Bernier

158,461 views • 2 years ago

“Tech neck” isn’t just about pushing your head back into place. The more interesting part of these drills is that they train the neck to move and hold position under different demands—using resistance, rotation, extension, and controlled loading. That’s a better way to think about posture: not one perfect head position, but the ability to control your head and neck while the rest of your body moves. If you try exercises like these, don’t chase maximum resistance or range. Controlled movement matters more than forcing the position.

“Tech neck” isn’t just about pushing your head back into place. The more interesting part of these drills is that they train the neck to move and hold position under different demands—using resistance, rotation, extension, and controlled loading. That’s a better way to think about posture: not one perfect head position, but the ability to control your head and neck while the rest of your body moves. If you try exercises like these, don’t chase maximum resistance or range. Controlled movement matters more than forcing the position.

Posture University

121,242 views • 22 days ago

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

Dr Neha Chawla || FreeGym

39,271 views • 2 months ago

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Dr. Rhonda Patrick

87,146 views • 5 months ago

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Dan Go

63,485 views • 3 months ago

The “world’s greatest stretch” is popular for a reason—but the useful part isn’t that it magically stretches your entire body. What this sequence actually does well is combine several movements in one flow: hip flexion, hip extension, thoracic rotation and a bit of hamstring/ankle mobility. The rotation is especially interesting. As the front leg stays planted, the upper body rotates away from it, giving the mid-back some movement while the hips work to maintain the position. That makes this a great movement prep drill before training, rather than something you need to force into a maximum stretch. Keep the range controlled and use your hands for support if balance is an issue. If you have an acute hip, knee, ankle or back injury—or sharp pain during the rotation—skip the deeper version and get appropriate guidance first. You don’t need to chase the deepest position. Smooth movement through a comfortable range is the win.

The “world’s greatest stretch” is popular for a reason—but the useful part isn’t that it magically stretches your entire body. What this sequence actually does well is combine several movements in one flow: hip flexion, hip extension, thoracic rotation and a bit of hamstring/ankle mobility. The rotation is especially interesting. As the front leg stays planted, the upper body rotates away from it, giving the mid-back some movement while the hips work to maintain the position. That makes this a great movement prep drill before training, rather than something you need to force into a maximum stretch. Keep the range controlled and use your hands for support if balance is an issue. If you have an acute hip, knee, ankle or back injury—or sharp pain during the rotation—skip the deeper version and get appropriate guidance first. You don’t need to chase the deepest position. Smooth movement through a comfortable range is the win.

Smart Postures

40,275 views • 21 days ago

Throwing drill to work on hip + shoulder separation which increases velocity. 1. Start palms down, elbows up. 2. Ball then goes straight up while hips turn and glove slightly tucks, feeling separation of upper half and lower half. Think, hips are pointing forward towards your target while shoulders stay square (rubber band effect) . 3. Front side doesn’t fly open when turning. Keep the glove tucked. 4. 2 dry reps before throwing on the 3rd rep. For those of you who don’t sequence correctly or shot put the ball, try this one out.

Throwing drill to work on hip + shoulder separation which increases velocity. 1. Start palms down, elbows up. 2. Ball then goes straight up while hips turn and glove slightly tucks, feeling separation of upper half and lower half. Think, hips are pointing forward towards your target while shoulders stay square (rubber band effect) . 3. Front side doesn’t fly open when turning. Keep the glove tucked. 4. 2 dry reps before throwing on the 3rd rep. For those of you who don’t sequence correctly or shot put the ball, try this one out.

Megan Rembielak

21,463 views • 3 months ago

Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

Kristie Leong M.D.

15,800 views • 3 months ago

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Coach Paul

99,801 views • 9 months ago

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Coach Paul

25,796 views • 6 months ago

Today’s how to series: KOT (Knees Over Toes) split squats. I added these into my routine a few years ago when I wasn’t able to squat with the barbell. If you’re not able to do them on the floor, like the first 2 reps shown, you can scale and modify by adding a plate or platform underneath your front foot to elevate your foot off the ground. This will allow you more room for your back leg. We are aiming to keeping your back knee off the ground, so this helps especially if you have very tight ankles, calves or hips. You can progress this by adding a pair of dumbbells. If you have any questions about this movement, drop them below ⬇️ let me know if you give this a Gaux!

Today’s how to series: KOT (Knees Over Toes) split squats. I added these into my routine a few years ago when I wasn’t able to squat with the barbell. If you’re not able to do them on the floor, like the first 2 reps shown, you can scale and modify by adding a plate or platform underneath your front foot to elevate your foot off the ground. This will allow you more room for your back leg. We are aiming to keeping your back knee off the ground, so this helps especially if you have very tight ankles, calves or hips. You can progress this by adding a pair of dumbbells. If you have any questions about this movement, drop them below ⬇️ let me know if you give this a Gaux!

Margaux Alvarez

15,593 views • 2 months ago