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The exercise looks simple, but there’s more going on than a basic Bulgarian split squat. With the rear foot elevated and a medicine ball held in front, you’re asking the front leg to control the hip and knee while the trunk manages the added load. That combination makes this...

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Posture University

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23,760 views • 5 days ago •via X (Twitter)

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A pelvic tilt isn’t automatically a problem—and you can’t “flatten your belly” simply by straightening your pelvis. This routine uses knee-hugging, a static hip bridge, and a lying hip stretch to work on pelvic position, hip mobility, and trunk control. Those can be useful. But pelvic position is only one piece of how your abdomen looks. Ribcage position, breathing, body composition, anatomy, and how you control your trunk all matter too. The better goal? Build control—not chase a “perfect” pelvis.
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A pelvic tilt isn’t automatically a problem—and you can’t “flatten your belly” simply by straightening your pelvis. This routine uses knee-hugging, a static hip bridge, and a lying hip stretch to work on pelvic position, hip mobility, and trunk control. Those can be useful. But pelvic position is only one piece of how your abdomen looks. Ribcage position, breathing, body composition, anatomy, and how you control your trunk all matter too. The better goal? Build control—not chase a “perfect” pelvis.

Posture University

33,725 views • 3 days ago

Why Rear Foot Elevated Split Squat?Our move to rear foot elevated was a simple one. As our athletes got strong the biggest complaint was big toe pain. A “laces down” rear foot elevated position relieved the pain and reduced the load. Win-win. No fancy logic, just problem solving
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Why Rear Foot Elevated Split Squat?Our move to rear foot elevated was a simple one. As our athletes got strong the biggest complaint was big toe pain. A “laces down” rear foot elevated position relieved the pain and reduced the load. Win-win. No fancy logic, just problem solving

Michael Boyle

48,217 views • 1 year ago

Vital component of hitting and often lacking. Creating and FEELING a weight shift into the rear hip while slightly coiling/closing front hip. Ride that “pinch/gather” in the rear hip out until the front foot lands. Earlier and slower load. Then Explode! Credit: @dr_hitting
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Vital component of hitting and often lacking. Creating and FEELING a weight shift into the rear hip while slightly coiling/closing front hip. Ride that “pinch/gather” in the rear hip out until the front foot lands. Earlier and slower load. Then Explode! Credit: @dr_hitting

Peyton Lewis

114,327 views • 3 years ago

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.
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Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Tim Roozendaal

17,546 views • 4 months ago

Single-leg leg press is kind of like the Bulgarian split squat’s more stable cousin Same unilateral work but less balance and coordination required Means you can focus on getting a deep stretch, controlling the negative and driving through one leg Underrated leg exercise
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Single-leg leg press is kind of like the Bulgarian split squat’s more stable cousin Same unilateral work but less balance and coordination required Means you can focus on getting a deep stretch, controlling the negative and driving through one leg Underrated leg exercise

Rob Lipsett

40,856 views • 19 days ago

2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.
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2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.

JT Performance

22,876 views • 6 months ago

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture
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Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture

Kristie Leong M.D.

14,812 views • 7 days ago

“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”
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“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”

Coach Wayland | Performance Expert | Craftsman

20,789 views • 9 months ago

Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.
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Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

Tim Roozendaal

75,573 views • 4 months ago

HIP MOBILITY - A BIG MISS with hip mobility and strengthening the hips is doing so with the most tension being while we are in hip flexion. Make sure to load those hip flexors in a lengthened position. Think of it as stretching under load. Strength at Length is key with mobility!
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HIP MOBILITY - A BIG MISS with hip mobility and strengthening the hips is doing so with the most tension being while we are in hip flexion. Make sure to load those hip flexors in a lengthened position. Think of it as stretching under load. Strength at Length is key with mobility!

Vernon Griffith, CSCS*D

28,010 views • 10 months ago

Anterior pelvic tilt gets blamed for a lot of things it probably shouldn’t. The interesting part of this routine isn’t “fixing” a pelvis position. It’s combining mobility with strength across the hips, hamstrings and trunk. That distinction matters. A pelvis can naturally sit in some anterior tilt without anything being wrong. The bigger issue is whether you can move out of that position, control your pelvis, and produce force through your hips without compensating elsewhere. That’s why I like the progression here: open the hip flexors/quads, then actually load the glutes and hamstrings, followed by core control. Mobility gives you options. Strength teaches you to own those options. That’s a much more useful goal than trying to hold your pelvis in one “perfect” position all day.
0:18

Anterior pelvic tilt gets blamed for a lot of things it probably shouldn’t. The interesting part of this routine isn’t “fixing” a pelvis position. It’s combining mobility with strength across the hips, hamstrings and trunk. That distinction matters. A pelvis can naturally sit in some anterior tilt without anything being wrong. The bigger issue is whether you can move out of that position, control your pelvis, and produce force through your hips without compensating elsewhere. That’s why I like the progression here: open the hip flexors/quads, then actually load the glutes and hamstrings, followed by core control. Mobility gives you options. Strength teaches you to own those options. That’s a much more useful goal than trying to hold your pelvis in one “perfect” position all day.

Smart Postures

34,629 views • 9 days ago

One of the fastest ways to rebuild athleticism after 40? Start balancing on one leg. This simple A-walk drill improves: • Balance • Hip mobility • Coordination • Single-leg stability 1-2 sets of 15 reps before your workout. Train muscles. But move like an athlete.
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One of the fastest ways to rebuild athleticism after 40? Start balancing on one leg. This simple A-walk drill improves: • Balance • Hip mobility • Coordination • Single-leg stability 1-2 sets of 15 reps before your workout. Train muscles. But move like an athlete.

Ted Ryce

97,459 views • 3 months ago

Been messing around with this one and finally found a good set up. There’s a lot of value in stabilizing the hips by sitting on the box while also having the opposite leg (non working) in hip flexion. Allows for a lot more focus with little compensation on the working leg.
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Been messing around with this one and finally found a good set up. There’s a lot of value in stabilizing the hips by sitting on the box while also having the opposite leg (non working) in hip flexion. Allows for a lot more focus with little compensation on the working leg.

Blaine Donoho

25,640 views • 10 months ago

The Hollingsworths Emma Hollingsworth Lyla Hollingsworth came down from Massachusetts today. A big part of our lesson was learning front-side compression how the front leg and hip stabilize so the body can rotate up against it into contact. Too many hitters think forward momentum is “bad,” but it’s not. Moving forward is necessary, the key is keeping the body connected as it moves. We worked on using the rear lat and back side to pull back and stay connected to the front side. This keeps the body together instead of pushing forward. Through resistance band and towel drills, they learned the feel of: •Holding strong direction through the front side, •Allowing the pelvis to pull the rear leg through, •Creating whip of the barrel against the front side and through extension.
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The Hollingsworths Emma Hollingsworth Lyla Hollingsworth came down from Massachusetts today. A big part of our lesson was learning front-side compression how the front leg and hip stabilize so the body can rotate up against it into contact. Too many hitters think forward momentum is “bad,” but it’s not. Moving forward is necessary, the key is keeping the body connected as it moves. We worked on using the rear lat and back side to pull back and stay connected to the front side. This keeps the body together instead of pushing forward. Through resistance band and towel drills, they learned the feel of: •Holding strong direction through the front side, •Allowing the pelvis to pull the rear leg through, •Creating whip of the barrel against the front side and through extension.

John Sangillo

57,608 views • 1 year ago

Lower Body 3x Per Week Template Build Your Weekly Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send it.
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Lower Body 3x Per Week Template Build Your Weekly Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send it.

Pat Basil

27,031 views • 2 years ago

The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊
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The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊

Armored Heat

14,598 views • 4 months ago

TRAINING ACTIVITY 4v4+3 Pressing Rondo My #SundayShare for the weekend. Train your players to press as a unit and remain on the front foot to secure the ball and establish control with quick transitions Session Details ⬇️
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TRAINING ACTIVITY 4v4+3 Pressing Rondo My #SundayShare for the weekend. Train your players to press as a unit and remain on the front foot to secure the ball and establish control with quick transitions Session Details ⬇️

Brett Godwin

24,345 views • 2 years ago