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🔥SINGLE LEG HIP THRUSTER🔥
Here’s a few progressions for some glute 🍑 work ‼️ 👉 key to avoid “glute amnesia” 💭
.
☝️ Single leg “bridge” position on bench isometric holds 💯
.
⛑ Progressing to single leg hip thruster with bodyweight 👉 “squeeze” the glute at the top, trying to get your body horizontal with the floor ✔️
.
🍑 Then adding resistance to exercise and performing same movement. .
This is a nice systematic way to progress this “simple” BUT effective exercise to target the gluteal musculature, which is important in 🤔..football, basketball, soccer, volleyball, baseball, tennis….all sports 🎾🏈🏀🏐⚽️….
.
Try not to underestimate a simple body weight hip thruster.. this can be very challenging if done correctly while switching up some variables 👉 time under tension, rep/set scheme, etc. .
TAG, COMMENT, & SHARE ‼️

Dumbbell lateral raise. One of the foundational exercises for medial deltoid shoulder development, but often done with poor form. Here are the dos ✅ and do nots ❌ for the dumbbell lateral raise.
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❌ -Your hand position at the top of the rep is of much less importance, as compared to where your ELBOWS end up. Try to keep your elbows and hands at roughly the same height at the top of the rep.
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Using excessive momentum and low back arching. Avoid swinging the dumbbells up and back, but instead - think of lifting the dumbbells either straight to the side or slightly out in front of body (scaption plane)-leading with your elbows. Performing the movement the ❌ way may be an exercise option for the upper back - but less than ideal for the shoulders!
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✅ - Better control of the weight and leading the exercise with the ELBOWS. Your upper arm position dictates how and to what extent your deltoid will be activated. Always be aware of your upper arm position! .
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I like to imagine making a letter “T” that is formed from my body and arms once at the top of the rep - this seems to help me activate the targeted area. Also - I prefer to grab the handle on the far pinky side - so my pinky fingers are touching the dumbbell. This will create a slight IR moment of the shoulder at the top of the rep - which might create increased medial deltoid activation.
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🐥 - If you have been performing this exercise with less than desired form, then try out these tips. Be sure to lower the weight, consciously think of what you are trying to accomplish, and experiment with how far your hands/arms are out in front. Most suggest that your arm should be 30 degrees in the scaption plane to better protect your shoulder. DISCLAIMER - if you have pain with this movement, do not work through it. Your body is perceiving the notion of pain for a reason. Listen to your body and let me know if you have any questions in the comments!
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Challenge your stability while strengthening your hips with these Kneeling Side Kicks with @traceymallettfitness! #reformer #hipstrength #stability

At the end of a marathon, you pretty much feel like you're going to fall over...lifting helps me to power through all the way to the finish! My kettlebell routine helps develop my hip strength and core strength. Checkout my full kettlebell routine for runners on the PACE Network. Get there via my profile link!
@jordanhasay @pace_pdx @mooresportsrecovery
#jordanhasay #nike #nikerunning #pacenetwork #pace #oregonproject #runstrong #athlete #marathon #bostonmarathon #core #corestrength #stability #corestability #runner #instarunner #oregonduck #trackandfield #strength #power #hipstrength #Kettlebell #mooresportsrecovery #endurancetownusa

"I got 99 problems and they're all elves." -@duncantrussell
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Happy Friday, weirdos!☯️
#getouttayourhead #gluteworkout #hipstrength #fitforreallife

Because leg day is the best day #legday #glutes #asstograss #hipstrength @jhharrison92

The ab wheel plank. If your gym has an ab roller or ab wheel, then this can be a nice progression to try after you have mastered the standard front plank. Here are some things ✅ to think about when performing the ab wheel plank.
.
.
✅ - Once at the top position, try to maintain a neutral spine position. Use a mirror to get instant feedback of your spine alignment if possible. If you don’t have a mirror - have someone watch or simply videotape yourself.
.
.
Try to maintain hands/arms straight down from the shoulders. Your arms should be perpendicular to the floor at the top of the rep.
.
.
Keep eye gaze straight down which will help to maintain a straight cervical spine position. Squeeze your core, glutes, and HOLD!
.
.
🐥 - If you have never tried this particular plank variation - you may be surprised at the burn your midsection will get after only a few seconds. @kenziecarlsonn makes it look easy 😘. Let me know if you have any questions in the comments!
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Manual work (contract relax) for a young dancer improving her hip external rotation and ballet turnout. #ballet #turnout #balletdancer #ballettraining #dancespecifictraining #performingarts #physicaltherapy #healinghands #hipstrength #hardworkpaysoff #sportsphysio #sportspecific #dancetherapy

@menloboyslacrosse doing a nice job with their pulls. Great way to end the week. #menloperformance #trapbar #pullday #hipstrength

MOST RECENT

Thumb gains. Hips don't like sumo? Force déficits with hook grip to build them hammies and glutes (evenly*). 4x3x245, 4x5x225. Burns so good ❤️🔥🔥You know you are not "tapping it lightly" when the camera moves...Haven't PR'd in a while, mixing things up to change that. •••
#saturday #deadlifts #deficitdeadlift #gains #hipstrength #sumodeadlift #volumeblock #hybridperformancemethod #conventionaldeadlift #hammies #form #hookgrip #liftheavy #wod #sore #gymlife #powerlifting #rawpowerlifting #fitspo

Dumbbell lateral raise. One of the foundational exercises for medial deltoid shoulder development, but often done with poor form. Here are the dos ✅ and do nots ❌ for the dumbbell lateral raise.
.
.
❌ -Your hand position at the top of the rep is of much less importance, as compared to where your ELBOWS end up. Try to keep your elbows and hands at roughly the same height at the top of the rep.
.
.
Using excessive momentum and low back arching. Avoid swinging the dumbbells up and back, but instead - think of lifting the dumbbells either straight to the side or slightly out in front of body (scaption plane)-leading with your elbows. Performing the movement the ❌ way may be an exercise option for the upper back - but less than ideal for the shoulders!
.
.
✅ - Better control of the weight and leading the exercise with the ELBOWS. Your upper arm position dictates how and to what extent your deltoid will be activated. Always be aware of your upper arm position! .
.
I like to imagine making a letter “T” that is formed from my body and arms once at the top of the rep - this seems to help me activate the targeted area. Also - I prefer to grab the handle on the far pinky side - so my pinky fingers are touching the dumbbell. This will create a slight IR moment of the shoulder at the top of the rep - which might create increased medial deltoid activation.
.
.
🐥 - If you have been performing this exercise with less than desired form, then try out these tips. Be sure to lower the weight, consciously think of what you are trying to accomplish, and experiment with how far your hands/arms are out in front. Most suggest that your arm should be 30 degrees in the scaption plane to better protect your shoulder. DISCLAIMER - if you have pain with this movement, do not work through it. Your body is perceiving the notion of pain for a reason. Listen to your body and let me know if you have any questions in the comments!
.
.

Youth Training !! #allsports #athletesacademytrainingfacility #speed #hipstrength #hipflexors #corework #hammertotheant #sportstraining #allsports #strength #explosivenesstraining #fitness #youthfitness #footwork #agility #fasttwitch #speed #allsports #strength #power #confidence #coreworkout

Contact us for your training needs. Visit our site for more information.
http://www.aatrainingfacility.com/

Call: 484) 754-6777
Email: aatrainingfacility@gmail.com

Address;
537 Foundry Drive, West Norriton, Pennsylvania 19403

🔥SINGLE LEG HIP THRUSTER🔥
Here’s a few progressions for some glute 🍑 work ‼️ 👉 key to avoid “glute amnesia” 💭
.
☝️ Single leg “bridge” position on bench isometric holds 💯
.
⛑ Progressing to single leg hip thruster with bodyweight 👉 “squeeze” the glute at the top, trying to get your body horizontal with the floor ✔️
.
🍑 Then adding resistance to exercise and performing same movement. .
This is a nice systematic way to progress this “simple” BUT effective exercise to target the gluteal musculature, which is important in 🤔..football, basketball, soccer, volleyball, baseball, tennis….all sports 🎾🏈🏀🏐⚽️….
.
Try not to underestimate a simple body weight hip thruster.. this can be very challenging if done correctly while switching up some variables 👉 time under tension, rep/set scheme, etc. .
TAG, COMMENT, & SHARE ‼️

Strong and mobile hips are a total key for lower back stability! Use them or lose them 😅! We get stuck in chairs and cars and contraptions all day and nowhere near use them enough. So get out there this weekend and shake that ass or something else fun 🥊🌸🌸🥊
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#gyrotonic #rehab #rehabilitation #pilates #pilatesbody #pilatesstrong #yogainspiration #yogachallenge #fitness #hipstrength #fitspo #anatomy #functionaltraining #functionalfitness #movement #motivation #strengthtraining
#love2move

Another wonderful exercise to strengthen those Hip Flexors for kicks, toe touches and extensions!!! 👏👏👏 #hipstrength #hipstability #dancerhips #hipflexor #hipflexors #hipflexorstretch #hipflexibility
#Repost @theperformancedoc (@get_repost)
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Hip flexors might need to be trained as opposed to stretched 🤔 I think we all have been guilty of automatically stretching the hip flexors base on the "tightness" we feel. However, sometimes if you just diaphragmatically breathe (for a specific amount of time) you might experience less tightness afterwards 🤔 Muscle length doesn't change that quickly if it was truly "shorten". So, I have been recently testing the strength/recruitment of the hip flexors on patients and have noticed a weakness under load. You have to train the hip flexors in order handle the load you put on them with certain movements/lifts, such as, the bottom of the squat. Tag, Comment, & Share with someone who always complain of tight hip flexors that never improve with stretching‼️ .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz 💃🏻👯

The upside of not having a studio space? Early AM practice on the deck getting to enjoy this glorious burst of summer.

Give your ankle and hip a wake up call. One of the most dangerous weaknesses for the knee is a weak ankle and hip. #prevention #ankle #hip #hipstrength #surfing #skateboarding #sports #sportstherapy #thousandoaks #malibu #calabasas #chiropractic #balance

New 5 exercise Friday up on the blog today 😊 This week is 5 push up variations to improve shoulder and core stability and strength 💪🏻 check it out in the link in my bio 💖💖 #5exercisefriday .
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#fit #fitness #girlswholift #lift #lifting #girlswithmuscles #training #trainhard #workhard #pushyourself #noexcuses #getfit #healthyliving #healthylifestyle #hipstrength #strengthening #bodyweight #bodyweightexercise #lowerbodyexercise #workout #fitnessblog #blog #blogger #newblogpost

Excellent demonstration by my friends in Chile on how excessive adduction moment of the knee on jump landing can cause ACL tears. Improving hip abductor balance and quad control make it better. Best is when also have solid core control to be in neutral on landing with good quad stabilization.

Here's a simple solution to target the Glute complex by externally rotating the hip as you lift. It's a tough one. Give it a try.
🎶 By @thegahim
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#kimbiaphysio #physicaltherapy #clinicalathlete #hipstrength #multisport #glutebuster

Hip strength and stability is the key for injury-free, strong #running. A strong back is the foundation of a healthy body. The unilateral exercises helps even out any imbalances that over time can end up as chronic injuries.

Workout: Single Leg Bridges.

Target Muscles: Core Muscles (Rectus Abdominus, Transverse abdominus), lower back , Gluteus Maximus and hamstrings.

Load: Bodyweight

Today's Volume: 3 sets 0f 30 sec on each leg. If you can’t do that, do 3 sets to exhaustion, and build your way up to 3 sets of 30sec on each leg.
Tips:
1. Lay on the floor with your feet flat and knees bent.
2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. Tighten your core, squeeze your butt, and lift your hips as high as you can, maintaining neutral posture in the pelvis.
4. Extend as far as possible, pause and then return to the starting position and repeat on the other leg.

#bridgepose #singlelegbridge #hipstrength #hipstability #runner #balancedbody #yoga #healthylifestyle #justdoit #fitmom #fitlife #strongissexy #fitness #bodyweighttraining #bodyweightexercises #lifestylecoach #dietcoach #fitness #workoutoftheday #strongnotskinny #fridaymotivation #instafit #backday

The ab wheel plank. If your gym has an ab roller or ab wheel, then this can be a nice progression to try after you have mastered the standard front plank. Here are some things ✅ to think about when performing the ab wheel plank.
.
.
✅ - Once at the top position, try to maintain a neutral spine position. Use a mirror to get instant feedback of your spine alignment if possible. If you don’t have a mirror - have someone watch or simply videotape yourself.
.
.
Try to maintain hands/arms straight down from the shoulders. Your arms should be perpendicular to the floor at the top of the rep.
.
.
Keep eye gaze straight down which will help to maintain a straight cervical spine position. Squeeze your core, glutes, and HOLD!
.
.
🐥 - If you have never tried this particular plank variation - you may be surprised at the burn your midsection will get after only a few seconds. @kenziecarlsonn makes it look easy 😘. Let me know if you have any questions in the comments!
.
.

~~Cow Faced Crunch~~
📷: Melissa
#jesspurtellyoga

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