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This Russian Gymnastics Training workout develops: Hip Mobility, Hip Strength, Muscular Endurance, Balance, Coordination, and Joint Stability through controlled, gymnastics-inspired exercises. Better hip function can improve Squats, lunges, pistol squats, L-sits, handstands, kicking mechanics, walking, and overall movement quality while helping you build stronger, more resilient hips. Strong, mobile... show more

Posture University

24,721 subscribers

845,112 views • 1 month ago •via X (Twitter)

Education Health & Wellness

Anya Rossi• Live Now

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9 Comments

bubblegum1 month ago

so like... pilates? manly pilates?

Alexander Cheung1 month ago

thanks for sharing Will try this routine tmr morning~

GG1 month ago

We don't like Russians Got any Ukrainians? We like them.

JrB1 month ago

Pilates

Sujata Naik1 month ago

🙄🙃

n/a n/a1 month ago

@grok can you identify source?

Md Kabir hossain1 month ago

Nice

Sleazy Tortoise1 month ago

Source?

Atum 𓇋𓏏𓅓𓀭1 month ago

Mr russia get down @BasilianThought will ask for your cash app any second

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Most people stretch hips. But few strengthen them. Cossack squats with a kettlebell = mobility + strength + knee safety. Key benefits : • Opens hips, adductors, and groin better than most stretches. •Builds strength at end ranges. •Adductor & glute strength – Great for knee stability and athletic movement. •Improves squat depth •Joint-friendly – Low impact, high return •Core & balance – KB load keeps you upright and controlled.

Most people stretch hips. But few strengthen them. Cossack squats with a kettlebell = mobility + strength + knee safety. Key benefits : • Opens hips, adductors, and groin better than most stretches. •Builds strength at end ranges. •Adductor & glute strength – Great for knee stability and athletic movement. •Improves squat depth •Joint-friendly – Low impact, high return •Core & balance – KB load keeps you upright and controlled.

Meghna Singh

71,210 views • 9 months ago

“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

12,603 views • 4 days 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

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 • 4 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 • 27 days ago

A well-conditioned neck is not merely a matter of building bigger cervical muscles. The cervical spine functions as a vital link between the head and the rest of the kinetic chain, influencing posture, equilibrium, coordination, proprioception, and the seamless transmission of force throughout the body. During gymnastics, wrestling, combat sports, handstands, acrobatics, and strength training, the neck rarely operates in isolation. It works in concert with the spine, shoulders, and trunk, helping preserve alignment while the body absorbs, redirects, and produces force. When cervical strength, mobility, or coordination falls short, that finely tuned relationship can become compromised. This Russian gymnastics neck-conditioning routine places particular emphasis on cervical strength, stability, mobility, muscular stamina, and postural control. Rather than treating the neck as an afterthought, the exercises encourage greater awareness of head position while reinforcing the supporting musculature surrounding the cervical spine. The broader aim is a sturdier connection between the head, neck, shoulders, and torso. Neck conditioning is frequently overlooked in contemporary fitness, despite its relevance to athletic preparedness and movement competence. A capable neck can contribute to better control under load, more dependable positioning, and greater resilience during demanding physical tasks. It is a small component of the body’s architecture, but its influence reaches far beyond the few inches between the skull and shoulders.

A well-conditioned neck is not merely a matter of building bigger cervical muscles. The cervical spine functions as a vital link between the head and the rest of the kinetic chain, influencing posture, equilibrium, coordination, proprioception, and the seamless transmission of force throughout the body. During gymnastics, wrestling, combat sports, handstands, acrobatics, and strength training, the neck rarely operates in isolation. It works in concert with the spine, shoulders, and trunk, helping preserve alignment while the body absorbs, redirects, and produces force. When cervical strength, mobility, or coordination falls short, that finely tuned relationship can become compromised. This Russian gymnastics neck-conditioning routine places particular emphasis on cervical strength, stability, mobility, muscular stamina, and postural control. Rather than treating the neck as an afterthought, the exercises encourage greater awareness of head position while reinforcing the supporting musculature surrounding the cervical spine. The broader aim is a sturdier connection between the head, neck, shoulders, and torso. Neck conditioning is frequently overlooked in contemporary fitness, despite its relevance to athletic preparedness and movement competence. A capable neck can contribute to better control under load, more dependable positioning, and greater resilience during demanding physical tasks. It is a small component of the body’s architecture, but its influence reaches far beyond the few inches between the skull and shoulders.

Posture University

27,398 views • 18 days ago

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

18,035 views • 1 month ago

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

Y A V

20,799 views • 6 months ago

Ready to Level Up 📊 your 🦾Training? Here’s 3 Plyos to improve muscular coordination! Muscular Coordination 🧠⚡️ training teaches your nervous system and muscles to 🔥fire in sync. This reduces wasted energy, optimizes your stride mechanics, and translates raw strength into explosive 🧨 Power💥 RLE Jumps- Knee to Hip “Puncture your Belt” Pogos- Dorsi Flex you ankles “Hit the ceiling, Floor is hot coals” Split Box Jumps- Get whole of foot on both boxes “create big splits quick” Bonus: Double Scissor Jumps- Switch legs fast “Create big shapes” Bonus: Timed Wickets- Het hips under abs “Strike the ground” With muscular coordination think big shapes, strike through the ground (make it rumble), while getting off the ground super quick!

Ready to Level Up 📊 your 🦾Training? Here’s 3 Plyos to improve muscular coordination! Muscular Coordination 🧠⚡️ training teaches your nervous system and muscles to 🔥fire in sync. This reduces wasted energy, optimizes your stride mechanics, and translates raw strength into explosive 🧨 Power💥 RLE Jumps- Knee to Hip “Puncture your Belt” Pogos- Dorsi Flex you ankles “Hit the ceiling, Floor is hot coals” Split Box Jumps- Get whole of foot on both boxes “create big splits quick” Bonus: Double Scissor Jumps- Switch legs fast “Create big shapes” Bonus: Timed Wickets- Het hips under abs “Strike the ground” With muscular coordination think big shapes, strike through the ground (make it rumble), while getting off the ground super quick!

Coach A Vogel

12,290 views • 2 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 • 15 days ago

🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps

🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps

Kristie Leong M.D.

53,672 views • 2 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

“Stop stretching them. Strengthen them instead.” The useful idea in this video is that some muscles that feel tight may also need better strength and control—not simply more stretching. The exercises here progressively challenge the hip stabilizers and rotators through different positions: lying down, quadruped and seated. You’re asking the hip to control rotation and keep the femur/pelvis organized while the leg moves. That distinction matters. A muscle can feel restricted while still being relatively weak or poorly controlled in certain ranges. Stretching may temporarily change how the movement feels, but strengthening gives you an opportunity to build capacity in that range. I especially like the progression from supported positions toward more demanding, weight-bearing variations. You don't need to force the deepest position. The useful part is controlling the hip without the pelvis constantly shifting to create extra motion. This also doesn't mean “never stretch.” Stretching and strengthening can both have a place depending on the goal and the individual. Start with the beginner variation and progress only when you can maintain control. If you have significant hip/groin pain, recent injury or a sharp pinch during rotation, don't push through it. Sometimes the answer to a “tight” muscle isn't more stretching. It may be teaching it to tolerate and control load.

“Stop stretching them. Strengthen them instead.” The useful idea in this video is that some muscles that feel tight may also need better strength and control—not simply more stretching. The exercises here progressively challenge the hip stabilizers and rotators through different positions: lying down, quadruped and seated. You’re asking the hip to control rotation and keep the femur/pelvis organized while the leg moves. That distinction matters. A muscle can feel restricted while still being relatively weak or poorly controlled in certain ranges. Stretching may temporarily change how the movement feels, but strengthening gives you an opportunity to build capacity in that range. I especially like the progression from supported positions toward more demanding, weight-bearing variations. You don't need to force the deepest position. The useful part is controlling the hip without the pelvis constantly shifting to create extra motion. This also doesn't mean “never stretch.” Stretching and strengthening can both have a place depending on the goal and the individual. Start with the beginner variation and progress only when you can maintain control. If you have significant hip/groin pain, recent injury or a sharp pinch during rotation, don't push through it. Sometimes the answer to a “tight” muscle isn't more stretching. It may be teaching it to tolerate and control load.

Smart Postures

73,254 views • 9 days ago

Sitting on the ground more is one of the simplest things you can do for long-term mobility. It sounds almost too basic, but getting down to the floor and back up is a real marker of independence. If you lose that ability, a lot of everyday function starts to go with it. Sit with your legs straight out. Sit cross-legged. Kneel. Shift around. These positions gently restore hip rotation, ankle mobility, and the ability to move your body in and out of different shapes. This kind of low-level, daily movement practice helps maintain better joint mechanics, and according to Kelly Starrett, it might be one reason why "floor cultures" such as those in Asia often preserve mobility longer and have fewer problems related to stiffness and loss of function. From the latest episode of the FoundMyFitness podcast.

Sitting on the ground more is one of the simplest things you can do for long-term mobility. It sounds almost too basic, but getting down to the floor and back up is a real marker of independence. If you lose that ability, a lot of everyday function starts to go with it. Sit with your legs straight out. Sit cross-legged. Kneel. Shift around. These positions gently restore hip rotation, ankle mobility, and the ability to move your body in and out of different shapes. This kind of low-level, daily movement practice helps maintain better joint mechanics, and according to Kelly Starrett, it might be one reason why "floor cultures" such as those in Asia often preserve mobility longer and have fewer problems related to stiffness and loss of function. From the latest episode of the FoundMyFitness podcast.

Dr. Rhonda Patrick

153,432 views • 4 months ago

George Saint Pierre: MMA Training Pyramid. It baffles me that even one of the greatest MMA fighters of all time, emphasises how important the PHYSICAL component of fighting & preparation is. Yet I run polls & ask fighters or hobbyists: "How do you prepare physically for combat sports?" And they will not have a clear - definitive answer, especially when it comes to strength & conditioning. It makes life even harder when you have skills coaches trying to be strength & conditioning coaches. And vice versa. This is why the best athlete's have a TEAM. George Saint Pierre was someone who was always cross training, learning from gymnastics, athletics, olympic weight lifting etc. Combat sports is arguably one of the most physically demanding sports that exists. And especially if you are a hobbyist, and all you have done is a bro split / push, pull, legs. You are going to be severely underprepared for the demands of combat. I say all of this to say. If you have any interest in martial arts - you need to invest the time into learning how to train in and out of the gym, to minimise injury, maximise performance, and build a martial arts journey that has longevity. You should be spending a lot more time than you probably currently are especially as a hobbyist on: - Conditioning (Sports Specific) - Flexibility - Mobility - Robustness of most commonly injured sites in combat (neck, wrists, knees, ankles, hips, shoulders).

George Saint Pierre: MMA Training Pyramid. It baffles me that even one of the greatest MMA fighters of all time, emphasises how important the PHYSICAL component of fighting & preparation is. Yet I run polls & ask fighters or hobbyists: "How do you prepare physically for combat sports?" And they will not have a clear - definitive answer, especially when it comes to strength & conditioning. It makes life even harder when you have skills coaches trying to be strength & conditioning coaches. And vice versa. This is why the best athlete's have a TEAM. George Saint Pierre was someone who was always cross training, learning from gymnastics, athletics, olympic weight lifting etc. Combat sports is arguably one of the most physically demanding sports that exists. And especially if you are a hobbyist, and all you have done is a bro split / push, pull, legs. You are going to be severely underprepared for the demands of combat. I say all of this to say. If you have any interest in martial arts - you need to invest the time into learning how to train in and out of the gym, to minimise injury, maximise performance, and build a martial arts journey that has longevity. You should be spending a lot more time than you probably currently are especially as a hobbyist on: - Conditioning (Sports Specific) - Flexibility - Mobility - Robustness of most commonly injured sites in combat (neck, wrists, knees, ankles, hips, shoulders).

Jack Krucial | Lethal Gentlemen's Club

170,423 views • 2 years ago

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

Tim Cortazzo

56,563 views • 2 years ago

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Alex Bernier

701,484 views • 3 years ago