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#hipstrength

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Stability Pad (Ankle,Knee,Hip,Core) Strengthening Exercise that all Athletes should be doing to Help Reduce the Chances of Knee Injuries #PEPFast
.........
#injuryprevention #glutestraining #hipstrength #mobility #performancetraining #movement #Athlete #corestrength #balance #stability #stabilization #awareness #proprioception

Home booty workout 2. This post is a compliment/add on to a few posts ago. Again, this is an efficient glute workout that can be done simply with an @mbslingshot hip circle. Here are the dos ✅ for this glute workout. .
.
✅1)All exercises will be done with the band just above the knees. First exercise is a quadruped (on hands and knees) hip circle/rotation. Start by finding a neutral spine, then slowly perform circles either clockwise or counterclockwise. When performing circles, try to maintain a rigid torso and do not let your low back rotate or arch. Perform 10-15 circles on each side.
.
.
2) 2nd exercise is a quadruped hip extension. Once on all 4s, slowly REACH one foot straight back. Try to avoid “lifting” the leg up, but rather think of reaching the foot straight back. This will prevent any unwanted low back hyperextension. Repeat for 10-15 reps on each side.
.
.
3) Last exercise is a “frog pump”. It may look like a glute bridge, but instead of your feet being flat on the floor - they will be held in a slightly rotated out position. Pressure will be held on the lateral aspect of your feet while lifting the hips up. Repeat for 25+ reps.
.
.
🐥 - Getting creative with your workouts and knowing that you can perform tons of exercises virtually anywhere is very powerful. If you’re looking for a quick glute burn/workout, then give this a try. Thanks again to @kenziecarlsonn for the vid 😘😘. Let me know if you have any questions in the comments!
.
.

Today’s exercise, the ’Cat Tail’, is an advanced quadruped variation, challenging scapular, #core and pelvic #strength and stability, #coordination and #balance. This variation also works end-range #hipmobility, engaging the hip abductors and extensors (#glutes) to maintain position of leg as it moves dynamically around the #pelvis.
. . .
🔹Begin in the quadruped position, hands in line with #shoulders and knees in line with hips. #Spine is neutral with sitting bones pointing straight back and #abdominals scooping in and together.
🔹Press hands down and into floor, broadening area between #shoulderblades and activating muscles at armpits (#lats) to hold.
🔹Engage #innerthighs - feel here as if you are ’pulling’ knees in toward the midline, but without actually moving them. 🔹Maintain points of connection as one leg extends back, initiating movement from sitting bone; leg remains parallell with knee/toes down to floor.
🔹Lift leg only so high that #lowback stability can be maintained (avoid sagging/arching) - here, you should feel that the glutes are pressing forward against lift of the leg. 🔹Turn leg out, opening hip to side but maintaining a stable shoulder position; flex foot and pull leg out and up toward shoulder. Actively press heel down/pull toes up to ceiling.
🔹Return leg back to start, pulling from heel; continue to cross midline of body, pointing toes and bending knee as leg sweeps behind. 🔹Pull leg back out to side, leading with knee; straighten leg fully, flexing foot and extending out through heel. Repeat.
👉Maintain height of leg/outward rotation, inner thigh connection and stability through shoulderblades throughout. Avoid shifting body side-to-side.
🔹After last repetition, return leg back to center, turn back to parallell and pull knee forward using core.
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#physiotherapystockholm#physiofit#glutestrength#pelvicstability#corestability#corestrength#hipstrength#hipmobility#mobility#fitness#fitnessmotivation#fitnessinspiration

Challenge your stability while strengthening your hips with these Kneeling Side Kicks with @traceymallettfitness! #reformer #hipstrength #stability

HIP STRENGTH 🍑
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There are a lot of powerful muscles that assist with rotation of the hips
.
This drill works on having the ability to avoid either internal ➡️⬅️ or external ⬅️➡️ rotation
.
For example in the first clip I am resisting internal rotation. I am doing this by using the muscles that externally rotate the hips to prevent it. Aka the band is trying to turn my body so the foot is relatively turned inward while I am using muscles that would turn the foot out
.
It’s all about balance ⚖️ here between the band pulling one direction and the muscles in the other
.
This is a good but challenging drill to work on these muscles isometrically meaning the muscles is working but it is neither shortening or lengthening because no motion is occurring at the hip
.
I did two angles 🎥 to help get a better idea of thee drill let me know if the multiple angles help
.
Now let’s work on that rotation... or lack there of 🙏
.
Tag someone who needs some hip stability 🍑
.
#hiprotation
#hipstrength
#VitasHealth
#comebackseason
#45
#VPhips

Hip strengthening drill for overall athletic improvement. If in end range of motion knee is locked then VMO is highly activated. #hipstrengthening #hipstrength #vmo #athletictraining #strengthandconditioning @miljevic.luka @s.becelic22

Lower body routine {Glute-focused} 🏋🏽‍♀️:
1. Stiff-legged deadlifts x15
2. Hip-thrusters x15
3. Squats x15
4. Weighted step/ups 10x2
5. Single-leg elevated hip-thrusters 10x2
6. Donkey kicks 10x2
Repeat x2-3

3 benefits of glute-focused exercises:
1. Better posture: {Tight, shortened hip flexors, weak, over-stretched hip extensors and glutes that ‘forget’ how to activate properly all contribute to the most commonly observed postural deviations}
2. Pain reduction and injury prevention: {Strong glutes support the lower back. When the glutes aren’t strong enough to perform their hip extension function, muscles that weren’t designed for the job will take over. Because the glutes are also hip stabilizers, weak gluteal muscles can result in poor alignment of the entire lower body, leaving you prone to injuries}
3. Fat loss and fat loss maintenance: {Muscle is metabolically active, meaning that even when you’re not working out, your muscles will burn calories from stored fat. 1lb. of muscle built= extra 50 calories/ day body will burn. Given that the glutes and hamstrings are two of the largest muscle groups in the body, their potential contribution to fat loss is not to be underestimated.}
🎧: Break bread @andymineo ft. Beam 🎶
💁🏼‍♀️💁🏼‍♀️: Thanks for the idea @laurenwrites and camera assist @kjokerst 💚🌿
#Glutes #GluteWorkout #HipStrength #HipMobility #LowerBodyWorkout

5 minute ab workout. As said in previous posts - at least SOME movement/workout is better than nothing. Even though we are all very busy during the day, we should be giving our body some movement/workout for a few minutes a day if possible. This simple yet effective ab workout can be done virtually anywhere. Here are the dos ✅ for the 5 minute ab workout.
.
.
✅ - There are 4 total exercises during this routine. Each exercise will take 60 seconds. .
.
1) First movement is a front plank. Be sure to maintain straight line positioning with scapulae in a protracted position. Hold for 60 seconds. If you need cueing for the front plank - I have a video for proper positioning in the library of exercises.
.
.
2) 2nd exercise is a modified side plank (on knee) with top leg held in an abducted (straight line) position. Keep torso in alignment with your thighs by keeping hips in a neutral/extended position. Elbow should be right under your shoulder. Be sure to perform on both sides!
.
.
3) 3rd exercise is a flutter kick. You will start on your back with hands by side. Then, slowly alternate/kick both legs up and down into the air. Only lift feet up a few inches off the floor. Try to maintain core tension by keeping the back flat on floor and not arching.
.
.
4) Last exercise is a front plank hold with 15 second extremity holds. I start with lifting one foot up off the floor for 15 seconds. Once that 15 seconds is up - lift the opposite foot and hold for 15 seconds. Then, for the next 30 seconds you will lift up both arms for 15 second intervals. Entire routine should take exactly 5 minutes. Repeat for as many rounds as desired!
.
.
🐥 - The are virtually thousands of possibilities with ab workout routines. This core routine is something that I feel does a great job of hitting the core from a variety of angles. Let me know if you have any questions in the comments!
.
.

Hip strengthening is often forgotten especially by runners, && as women our hips are not as strong!

So, Strengthen your hips and butt with this great workout! 💯👊🏼 Each Leg:
Hip Flexion
Hip Extension/Glute Kickback
Outer Abductor
Inner Abductor
3 Sets of 12-15 Reps #cahbfit #fitness #motivation #hipstrength

MOST RECENT

She did all the mess and then went to bed. I saw that as an opportunity to move more. When bebé was born I start spending more time on the floor. Changing dippers, playing with her. It made all the difference to my hips. Which made all the difference to the rest of my body. For #SquatAdvent day 8 (no, I am not late with posts 😯) this is my daily routine 😊

#NutrutiousMovement #squatting #squatprep #hipsmobility #naturalmovement #MoveYourDna #movementmatters #MovementTeacher #hipstrength #dailyroutine #housework #beingcreative #dailymovement #workout

Stability Pad (Ankle,Knee,Hip,Core) Strengthening Exercise that all Athletes should be doing to Help Reduce the Chances of Knee Injuries #PEPFast
.........
#injuryprevention #glutestraining #hipstrength #mobility #performancetraining #movement #Athlete #corestrength #balance #stability #stabilization #awareness #proprioception

Try this exercise to activate the hips and uncover any weakness that may present. It's a great one for getting the hips ready for ski season and also great for runners and hikers. #hipstability #hipstrength #ski #skitraining #portlandpersonaltrainer #wintersports #workout #fitness

Doing some deadlifts and working on #hipdifferentiation, which the ability to move your hip joints while stabilizing your pelvis and spine. Super important for spinal health and avoiding low back pain :)

Yin Yoga infront of the beautiful Christmas tree with @juliozavagli and @keidanaefitness was just beautiful today to relieve stiff hips and sore backs. www.soulfulfitness.com.au #yin #yoga #lanecove #huntershill #strong #yogaforlife #backcare #hipstaability #hippain #hipstrength #spinecare #lanecoveyoga

So, final clip from my performance at PSM Barbell’s Holiday Havoc. So, deadlift was not feeling groovy during warmups, and I was not looking forward to- what was supposed to be- an easy opener @ 688 lbs. I had to grind up a sloppy start, but I got it. Then I got angry enough to get a good setup with 722 lbs. That weight has been pretty much a guarantee for me lately. I missed my attempt at 755 lbs- another bad setup.
I ended up with a 887/518/722 total, somehow winning Best Lifter. Wish my bench wasn’t such a drawback, but I’m figuring it out and getting on through the neck injury. Another thanks to @jkk_mt for #dryneedling voodoo and @levelheadeddoc for chiro magic.
Thanks @jason.gibson.10 and PSM Barbell for an outstanding meet.
Thank you to my queen and biggest and best supporter @cosetteneelypowerlifting

HIP STRENGTH 🍑
.
There are a lot of powerful muscles that assist with rotation of the hips
.
This drill works on having the ability to avoid either internal ➡️⬅️ or external ⬅️➡️ rotation
.
For example in the first clip I am resisting internal rotation. I am doing this by using the muscles that externally rotate the hips to prevent it. Aka the band is trying to turn my body so the foot is relatively turned inward while I am using muscles that would turn the foot out
.
It’s all about balance ⚖️ here between the band pulling one direction and the muscles in the other
.
This is a good but challenging drill to work on these muscles isometrically meaning the muscles is working but it is neither shortening or lengthening because no motion is occurring at the hip
.
I did two angles 🎥 to help get a better idea of thee drill let me know if the multiple angles help
.
Now let’s work on that rotation... or lack there of 🙏
.
Tag someone who needs some hip stability 🍑
.
#hiprotation
#hipstrength
#VitasHealth
#comebackseason
#45
#VPhips

So, plans work out sometimes. Went to Utah for the weekend to compete at the Holiday Havoc meet with PSM Barbell @jason.gibson.10
I smashed a PR squat of 887 lbs and a new PR total. I ended up best overall lifter - somehow- as @cosetteneelypowerlifting obliterated all competition with a 10x bw total and a new All-Time WR bench. I guess it pays to be a Master.
Thanks #diablobarbell @the_real_maxhiggins_official_ @saraeatsbacon for the help, and my absolute adoration, amazement and appreciation to my doll @cosetteneelypowerlifting

Day 6 of STOP 🛑 and give me Pilates!
Clams! I love giving this simple but targeted side leg series.
1. The classic clam.
2. Lift your knee, lift your foot in line with your knee, lower your foot, lower your knee
3. Lift the leg up keeping it in table top like the cover of a hardback book.
4. Touch your knee to knee, touch your toe to toe
Repeat 5-10 of each and then remember to do both sides!!! 12 Days of STOP 🛑 and give me Pilates!!!! It’s the holidays and we are all tired and it’s hard to do things for ourselves. So I wanted to give you all 12 days of movement you can stop and do in less than 5 minutes! At the end you will have a nice home workout!

#12daysofpilates #pilates #matpilates #pilatesteacher #pilateslover #stopandgivemepilates #presentbodypilates #ohiopilates #realbodypilates #sidelegseries #hipstrength

Try Restorative Pilates Reformer
If you are new to Pilates or haven't been to class for a while, try the restorative classes. There are restorative yoga and Pilates reformer classes which are a great way to slow things down, take a moment to reset and learn. Pilates Reformer classes are a great overall body workout using abdominal muscles on each movement. They focus on improving stability and strength in the muscles that support bigger muscles correcting bad habits which sometimes form muscle imbalances which can result in stiffness and pain. We recommend 2 Pilates Reformer classes a week along with your yoga classes or even one of each to mix up the benefits you will receive. www.soulfulfitness.com.au #lanecove #pilates #pilateslife #pilatesreformer #pilatesmatwork #corestability #corestrength #core #abdominals #beginner #hipstaability #hipstrength #lowimpact #stretch #results #strength #fitness

Hello, my name is Lisa and I have long femurs. 👋🏽 Coach had some front squats, deadlifts and Bulgarian split squats
5 reps conventional deadlift with a 2ct pause at mid-shin for the first two reps = 221lbs

Today’s exercise, the ’Cat Tail’, is an advanced quadruped variation, challenging scapular, #core and pelvic #strength and stability, #coordination and #balance. This variation also works end-range #hipmobility, engaging the hip abductors and extensors (#glutes) to maintain position of leg as it moves dynamically around the #pelvis.
. . .
🔹Begin in the quadruped position, hands in line with #shoulders and knees in line with hips. #Spine is neutral with sitting bones pointing straight back and #abdominals scooping in and together.
🔹Press hands down and into floor, broadening area between #shoulderblades and activating muscles at armpits (#lats) to hold.
🔹Engage #innerthighs - feel here as if you are ’pulling’ knees in toward the midline, but without actually moving them. 🔹Maintain points of connection as one leg extends back, initiating movement from sitting bone; leg remains parallell with knee/toes down to floor.
🔹Lift leg only so high that #lowback stability can be maintained (avoid sagging/arching) - here, you should feel that the glutes are pressing forward against lift of the leg. 🔹Turn leg out, opening hip to side but maintaining a stable shoulder position; flex foot and pull leg out and up toward shoulder. Actively press heel down/pull toes up to ceiling.
🔹Return leg back to start, pulling from heel; continue to cross midline of body, pointing toes and bending knee as leg sweeps behind. 🔹Pull leg back out to side, leading with knee; straighten leg fully, flexing foot and extending out through heel. Repeat.
👉Maintain height of leg/outward rotation, inner thigh connection and stability through shoulderblades throughout. Avoid shifting body side-to-side.
🔹After last repetition, return leg back to center, turn back to parallell and pull knee forward using core.
.
.
#physiotherapystockholm#physiofit#glutestrength#pelvicstability#corestability#corestrength#hipstrength#hipmobility#mobility#fitness#fitnessmotivation#fitnessinspiration

Home booty workout 2. This post is a compliment/add on to a few posts ago. Again, this is an efficient glute workout that can be done simply with an @mbslingshot hip circle. Here are the dos ✅ for this glute workout. .
.
✅1)All exercises will be done with the band just above the knees. First exercise is a quadruped (on hands and knees) hip circle/rotation. Start by finding a neutral spine, then slowly perform circles either clockwise or counterclockwise. When performing circles, try to maintain a rigid torso and do not let your low back rotate or arch. Perform 10-15 circles on each side.
.
.
2) 2nd exercise is a quadruped hip extension. Once on all 4s, slowly REACH one foot straight back. Try to avoid “lifting” the leg up, but rather think of reaching the foot straight back. This will prevent any unwanted low back hyperextension. Repeat for 10-15 reps on each side.
.
.
3) Last exercise is a “frog pump”. It may look like a glute bridge, but instead of your feet being flat on the floor - they will be held in a slightly rotated out position. Pressure will be held on the lateral aspect of your feet while lifting the hips up. Repeat for 25+ reps.
.
.
🐥 - Getting creative with your workouts and knowing that you can perform tons of exercises virtually anywhere is very powerful. If you’re looking for a quick glute burn/workout, then give this a try. Thanks again to @kenziecarlsonn for the vid 😘😘. Let me know if you have any questions in the comments!
.
.

5 minute ab workout. As said in previous posts - at least SOME movement/workout is better than nothing. Even though we are all very busy during the day, we should be giving our body some movement/workout for a few minutes a day if possible. This simple yet effective ab workout can be done virtually anywhere. Here are the dos ✅ for the 5 minute ab workout.
.
.
✅ - There are 4 total exercises during this routine. Each exercise will take 60 seconds. .
.
1) First movement is a front plank. Be sure to maintain straight line positioning with scapulae in a protracted position. Hold for 60 seconds. If you need cueing for the front plank - I have a video for proper positioning in the library of exercises.
.
.
2) 2nd exercise is a modified side plank (on knee) with top leg held in an abducted (straight line) position. Keep torso in alignment with your thighs by keeping hips in a neutral/extended position. Elbow should be right under your shoulder. Be sure to perform on both sides!
.
.
3) 3rd exercise is a flutter kick. You will start on your back with hands by side. Then, slowly alternate/kick both legs up and down into the air. Only lift feet up a few inches off the floor. Try to maintain core tension by keeping the back flat on floor and not arching.
.
.
4) Last exercise is a front plank hold with 15 second extremity holds. I start with lifting one foot up off the floor for 15 seconds. Once that 15 seconds is up - lift the opposite foot and hold for 15 seconds. Then, for the next 30 seconds you will lift up both arms for 15 second intervals. Entire routine should take exactly 5 minutes. Repeat for as many rounds as desired!
.
.
🐥 - The are virtually thousands of possibilities with ab workout routines. This core routine is something that I feel does a great job of hitting the core from a variety of angles. Let me know if you have any questions in the comments!
.
.

Lower body routine {Glute-focused} 🏋🏽‍♀️:
1. Stiff-legged deadlifts x15
2. Hip-thrusters x15
3. Squats x15
4. Weighted step/ups 10x2
5. Single-leg elevated hip-thrusters 10x2
6. Donkey kicks 10x2
Repeat x2-3

3 benefits of glute-focused exercises:
1. Better posture: {Tight, shortened hip flexors, weak, over-stretched hip extensors and glutes that ‘forget’ how to activate properly all contribute to the most commonly observed postural deviations}
2. Pain reduction and injury prevention: {Strong glutes support the lower back. When the glutes aren’t strong enough to perform their hip extension function, muscles that weren’t designed for the job will take over. Because the glutes are also hip stabilizers, weak gluteal muscles can result in poor alignment of the entire lower body, leaving you prone to injuries}
3. Fat loss and fat loss maintenance: {Muscle is metabolically active, meaning that even when you’re not working out, your muscles will burn calories from stored fat. 1lb. of muscle built= extra 50 calories/ day body will burn. Given that the glutes and hamstrings are two of the largest muscle groups in the body, their potential contribution to fat loss is not to be underestimated.}
🎧: Break bread @andymineo ft. Beam 🎶
💁🏼‍♀️💁🏼‍♀️: Thanks for the idea @laurenwrites and camera assist @kjokerst 💚🌿
#Glutes #GluteWorkout #HipStrength #HipMobility #LowerBodyWorkout

@josereis11 worked really hard today! These exercises may look simple but when done properly and whilst remembering to keep that hip in place instead of popping out to the side, keeping the ribs down and not thrusting pelvis 😥😥😥 THEY'RE NOT THAT SIMPLE. SIMPLES.

He's experiencing knee and opposite hip pain. After assessing his posture and movement we can see that his hips are weak and this is probably the cause of the knee pain. So we're going to work on strengthening his FEET! Ankles and hips. 😎👌🏽 #Barefoot #JointHealth #Fit #Strong #Primal #Strength #HerculeanPT #PersonalTrainer #Bristol #Movement #KneePain #HipStrength #Power #Glutes #Hamstrings #LateralHip #HipsDontLie #Muscles #Gym #Rehab #Prehab #MovementMatters #Love #Weightlifting #HerculeanMovement #SingleLeg #Balance

I’m always helping people rebuild their sit hip and core because of how debilitating Sitting is for you. Sitting kills. #sittingkills #hipstrength #corestrength #bodylongevity #health #stand #sit #dowork #exerciseyourbody #movement #movementmatters #bodyweightfitness #weightlosstransformation #rehab

Chest cable fly. This can be a great accessory chest exercise to develop both heads of the pectoralis major. Here are the dos ✅ and dont’s ❌ for the chest cable fly.
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❌- Chest is not maintained upright and shoulders are “rounded” forward. This can place a great deal of stress on your glenohumeral joint and could possibly lead to impingement like symptoms when performing the exercise this way. Also, hands are stretching too far back. For most, this range of motion will be too large and can ultimately cause the humeral head to transition too far forward in the socket, thus causing more possible shoulder impingement/pain.
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✅ - Chest is held in a more upright position (keep chest up and head up!). Think of not only drawing your shoulder blades back, but also think of depressing (pulling down) as well with some tension in the core. Holding this position of the scapulae will create a more favorable environment for your shoulders and decrease the likelihood of possible impingement. Also on the eccentric portion of the lift, only bringing elbows as far back as you feel comfortable/feel a stretch in the chest. Far too many people will allow their hands to move back to the point that they will start to feel more of a stretch in the front of their shoulders. This can be caused by poor movement patterns or simply too much weight to be able to control it properly. This is primarily a chest exercise - be sure to position and perform it to target the chest.
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🐥- This exercise can wreak havoc on your shoulders and rotator cuffs if too much weight is used. This is an accessory movement for a reason. Please don't feel as if you have to use the entire stack to reap the benefits. If you do a chest exercise, but feel it in your shoulders - are you even performing a chest exercise? Let me know if you have any questions in the comments!
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The single leg hip hinge should be an essential part of a program in some variation to build strength and stability in the hips. Here is a variation by coupling a single arm cable row with your single leg hip hinge, this is a great combination that helps get the full body moving together along with preparing the body’s coordination and mental concentration.⠀

➡️ By @drivenPT

✅ Discover reliable, driven health professionals, and quality, useful information. Follow us and download the app!⠀
••••••••••••••••••••••••••••••••••⠀
#health #wellness #fitness #healthsharing #yoga #pilates #massagetherapy #physiotherapy #mobility #flexibility #strength #training #nutrition #motivation #coach #healthylifestyle #workout #exercise #singleleghiphinge #hipstrength #coordination

Really nice integrated mobility drill from @gymnasticbodies . Straddle donkey kicks go with the single arm plank from Tuesdays session. As with the planks I find this one pretty hard but I can really see how this will help in the future.
#hipmobility #hipmobilitydrills #hipstrength #glutes #hamstrings #posteriorchain #box #boxjumps #strength #strong #stronger #GST #bodyweighttraining #bodyweightstrengthtraining #gymnastic_strength_training
#gains #goals #toespointed #hardsession #planche #straddle #straddleplanche #flexibility #mobility #gymnasticbodies

“The Genius” with her first attempt at Single Leg Hinge on the #sanddunestepper. This price of equipment has been amazing and a real game changer. Every client loves it and has gotten massive benefits from it. Nancy is an ice dancer so her ankle, foot, knee and hip stability, and strength need to be solid. Contact me if you’re interested in trying out our Sanddune free of charge.

I didn’t make it to #karatetraining tonight, so instead did a 2 hour #gymsession at my local gym. These videos demonstrate three different ways of developing hip mobility, strength and power using a #kettlebell and #gympully.

#kettlebellswings #hipexercise #karateexercise #gymworkouts #gymworkout #hipstrength #hiptraining #hipworkout #hipmobility #hipmobilitywork #hipmobilitydrills #hipmobilityexercises #hippower #karatelifestyle #karatelife

Hump day had me some heavy front squats (155lbs x5 reps), some oly lifting and some hip thrusters.
Oh and some over-cooked pot roast and green giant veggie tots. (Ain’t tried the tots yet? Doooo it).

Donkey kicks can be a great way to get those Glutes firing 🔥 Lift the heel up so your thigh is 2cm off the ground & feel the burn #hipstrength #extension #glutesworkout

Sliding leg curls. This a great exercise that can burn up your hamstrings/glutes with just a few simple sets. Here are the dos ✅ for the sliding leg curls.
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✅ - I am using some exercise sliders in this video. They can be found on Amazon for roughly 10 dollars. If you are cheap - you can use paper plates or a cloth on a slippery surface.
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You will want to start with your heels on the sliders. Next, you will slide your heels to your butt. From this position - you will bridge your hips up forming a straight line from your torso through your thighs. Try to hold this straight line position and reach one heel/slider out to a comfortable position. While bringing that slider back - slowly reach opposite leg out alternating from one leg to the next keeping pressure on your heels. Be sure to keep some tension throughout your core and OWN the movement. Do not let your hips drop (keep core and glutes tensed) and stay in control of the exercise the entire time. Repeat for desired number of reps and sets based on your goals!
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🐥 - There are two exercises that seem to always fatigue my hamstrings the most - stiff legged deadlifts and this slider hamstring curl. If you happen to do a few sets of these - prepare to feel some serious soreness in your hamstrings the next couple of days! Let me know if you have any questions in the comments.
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Single leg glute bridge. A great exercise for targeting the glutes and challenging core stability.
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Keep the chin tucked.
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Posteriorly tilt the pelivs by pushing the hip bones towards the floor to flatten the back.
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Inhale, expand and relax the pelvic floor and core.
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Exhale and gently draw in the pelvic floor and lower abdominals (across your hip bones). Push up through the heel from the foot on the floor.
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Focus on contracting the glutes (not the lower back)
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Inhale, expand and relax as you slowly lower yourself down.
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Try 3 set 12 reps each side 🍑
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Wearing @_mamamay_ breastfeeding friendly maternity sports bra and @lornajaneactive

Join me as we practice to stabilize & strength the hips Friday 12/7 9:00 am @innervisionyoga Tempe
#hips
#yoga
#hipstretch
#hipstrength

Join me as we practice to stabilize & strength the hips. Thursday 12/7 9:00 am @innervisionyoga
#hips
#yoga #hipstability #hipstrength #hipstretch

Butch showing great form on the max lunge .. working on depth today and pacing the slide board gives him just enough slip to understand when he honed back out of the lunge he drives from the right side #ultimatesandbagtraining #ultimatesandbag #fitmen #lungevariations #hipstrength #corestrength

Back at the Fight Seminar Camp at @speedofsport using the supercat machine with one of the affiliate trainer @nick_kick135.
Over there, I found out new technics to improve the RFD for sports, which are bringing tremendous change within the whole body, making it works as a unit. Working on the stretch reflex will give you the opportunity to strike back with greater speed and strength at the same time, a goal sought by any kind of athletes.
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#clemenzafunctionaltraining #speedofsport #strengthandconditioning #speed #punching #strike #hipstrength #strength #muscleendurance #quality #mma #boxing #muaythai #supercat

WHY YOUR HIPS NEED TORQUE #maytheforcebewithyou 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
We’ll admit, physics wasn’t our favorite subject in school, but IF YOU TEACH MOVEMENT...OR HAVE A BODY, YOUR HIPS NEED TORQUE.
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Hip torque (not to be confused with hip twerking) is how your femur head (aka the ball) winds into the hip socket to create power and stability.

You can think about it as if you were holding a towel at one end. Without twisting it, the towel would be floppy. However, if you grabbed each end of the towel and twist, then the floppiness goes away. A similar thing happens in your joints.

When you use your external hip rotators to screw your femur head into the hip socket, the joint becomes more stable. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
This sets you up to have POWER, STRENGTH, & STABILITY (AND LESS PAIN & DISCOMFORT) during movements like standing yoga poses and squats.

In the vid on the left hand side, @trinaaltman is demoing how to find your external rotators and create hip torque, using a resistance band. However, once you isolate them, it’s important to integrate them into bigger movements that you might need to function in life...like squats, which I’m demoing on the right.

Moral of the story? Want happy hips that don’t snap, crack and ache? DON’T BE A FLOPPY TOWEL.
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P.S. THE SAME THING APPLIES TO YOUR SHOULDERS. They need torque too.

P.P.S. I’m excited to announce that THIS IS THE FIRST INSTALLMENT OF #MOVEMENTAGNOSTIC, a weekly collab that I’ll be doing with @trinaaltman to show how you can draw on inspiration and information from MULTIPLE MOVEMENT MODALITIES to get stronger and be an all around better mover (aka move like a human!)
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Gotta a #movementagnostic idea to share with the world? Please use the hashtag and tag us! We’d love to see it. //TAP FOR CUES. 🔈

Do your knees cave when you squat🧐⁉️ We've all seen it. That dreaded, nasty knee cave (aka valgus collapse) in the eccentric portion of a squat 😱. This is when gravity is actually pulling into hip addiction and hip internal rotation, which leaves the knee joint pretty vulnerable (think ACL, patellofemoral pain syndrome 😩). Unfortunately, this is a common (yet potentially problematic) technical breakdown found in the squat. And ladies, guess what? It's more common in females because we have wider hips 🙁.
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There are a lot of things that can cause knee valgus, one of them being posterior weakness or weak glutes. And if you experience it, i'm sure you've tried a few things: "knees out" cue, some glute activation, maybe even a little strengthening the glutes in hip flexion. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And yes, getting stronger in the squat can help teach us to counter gravity; however, sometimes, strengthening is only part of fixing knee valgus. Especially if you experienced some sort of trauma or injury, you may need to relearn movement patterns (first with lighter loads) to work on technique (i.e. – focus on proper knee tracking). Personally, I developed a slight knee cave after #sijoint issues. Mine was a combination of posterior weakness, lack of hip stability and motor control. Here are just a few clips of various of hip stability work that I have used to focus on coordination and strength simultaneously 🙌🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If issues like a knee cave are present, I’ll ask my clients to perform a series of tests (also available over Skype) to help determine if they have lack of hip stability, mobility or motor control (or ankle dorsiflexion mobility that I have not mentioned yet). From there, we can put together a plan to help remedy the issue while maintaining an effective training program. Reach out to learn more 😊♥️.

Dumbbell (DB) pull overs. The muscles you can’t see in the mirror are arguably more important than the ones that you can see. Strong and healthy back musculature will keep the spine and entire body moving well and increase overall body stability and strength. Here are the dos ✅ and donts ❌ for the DB pull overs.
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❌ - The back is not kept flat on the bench and not actively tensing the core. This can cause an excessive flare of the rib cage. Dumbbell is being taken back behind the head too far and is also pulled too high above head during concentric portion. This will take tension of targeted area and may create unwanted pressure on shoulders.
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✅ - Back is kept flat against bench throughout exercise. Think of “flattening” your back on bench throughout entirety of the movement. Dumbbell is taken back to a comfortable position where there is a full stretch on lats with each rep. The dumbbell is then “pulled through” closer to the top of the forehead - creating a better line of pull to activate the lats.
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DISCLAIMER - this exercise is a personal favorite of mine to work on eccentrically lengthening the lats, while simultaneously working on core stability. With that said - this exercise can put a lot of pressure on the shoulders if loaded too heavy or if you lack the required mobility/stability of the shoulders. If you have a history of shoulder issues - there are better exercise options for lats/back. FYI - I keep my feet up on the bench because this allows me to maintain a more neutral low back alignment with greater ease during the exercise, as compared to having my feet flat on the floor. .
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🐥 - Have you any of you tried this exercise before?? The reason I like this exercise so much is that it allows me to effectively “stretch” the lats under load. It also “teaches” the body to coordinate core stability with bilateral shoulder movement happening concurrently. Let me know if you have any questions in the comments!
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My boy @teamxplosive came in today for some TLC on his hip.
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Glad you’re feeling better brother 👊.

Hip Strength Series-💪🏽. Follow up to previous video on Hip Mobility!
Same premise here- strengthening hips is integral to strong knees,back, core....who are these good for??? Almost any patient! 🤗Soccer, cyclist, triathlon, knee, hip, back pain you name it.
Think of your hip/pelvis as your stable base upon which every other joint articulates and lines up! Add to that the impact of Sports or repetitive stress and things get off!👎🤕 Most people fall along a spectrum based on their body type/genetics/sport specific demands... Some bodies may need a bit more mobility work if areas are tight/stiff/inflexible VS. needing a bit more strength and stability if an area is unstable/weak/hypermobile. #truth: most of us fit both of these categories and lay somewhere in the middle of this mobility-stability spectrum! 🤔...So both of my videos may apply to you! .
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Sets/Reps???? Fatigue should be your guide!! Ideal start is 2-3 sets of 10-12 reps OR 2 mins per exercise-goal is not only build muscle BUT facilitate an initial neuromuscular response get your butt to wake up!! Add more reps to work on endurance, decr to focus on pure strength/bulk . AND you don’t need fancy 🤑equipment- just a theraband!
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🔹 1) side step with theraband around ankles or knees- works lateral hip strength helping support low back, hips, knee alignment- global pelvic stability in transverse plane 🔹 2) side step with squat - progression working Glutes and hip extensors (big movers )to help back and leg strength -squat depth as low as knee comfort allows 🔹 3) Glute bridge - good for entire lower body chain stability- try to minimize back working by keeping abs tight 🔹4) clamshells- these are hard! 😰😬lateral hip supports a level pelvis which translates to more stable knees, ankles even and a stable base for your spine -not only for sports, but for life!
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#sportsmedicine #physicaltherapy #physio #mobility #flexibility #stability #hipstrength

Rob was working muscles that he didn’t know he had. He’s not afraid to be different! Thats what Weavers World is all about! #WeaversWorkouts #WeaversWorld

Nya was putting in some long endurance intervals!! She was a little nervous about the treadmill but she got acclimated quick! Hips Up, Head Straight! #WeaversWorld #WeaversWorkouts

Working slightly differently with#unilateral activation.
This is a sequence to focus on #hipstability and #hipstrength whilst deeply #activating the #psoas and #piriformis. I call this my #heartstrengthener 😍

When standing, the #essence and #emphasis in moving the carriage is driven from the foot against the shoulder pad.
Allow the #pelvis to move, its an amazing #hamstringstretch and Piriformis #stretch. So yummy! Maintain a #neutral #spine as much as possible but don’t let the body go into tension, this is aimed at being a beautiful #release. The #abdominals love it too 🤪

#pilates #pilatesfit #consciousfascia #empowering #pilatesbody #pilateslife #pilatespower #pilatesreformer #stott #stottpilatesinstructor #reformer #fullbodyintegration

Yesterday’s recovery and today bench -Max Bench 145lbs and -Cossack Lunge

Including what you know about conventional exercise. Don't let #fitness fail you. Want more than a good sweat. Build a body that'll last your lifetime. #structure #framework #posture #postureiseverything #hipstrength #kneestability #iamwellandgood #mysf

Change of scenery for a Sunday. I love treating my patients but as everyone knows my other passion is dance. So today I get to examine classical ballet students for the ADV syllabus. I am so lucky to be able to do so many things I love!! #hipstrength #hipinjury #turnoutstrength #balletexaminer #ballet #dancechiro #dancetherapist #dancechiropractor

Balanced movement is as much about release as it is about effort. This legs up the wall variation is a great way to release tension throughout the day. 💫pro tip💫
👉🏼If your hips are very mobile, strengthen them by *thinking about* lifting your ankles up just enough to create some engagement.
👉🏼If your hips are very tight, scoot back from the wall a bit and put your hands under your low back to tilt your pubic bone towards the floor!
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For daily moves to help with squatting, check out @nutritiousmovement ‘s #squatadvent countdown!
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#hipmobility #hipstrength #hipmoves #alignment #squatprep #strengthtraining #adductors #legdayallday #legsupthewall #favoriteposes #favoriteplaces #yogaoasistucson #yogateacher #yoganotyoga #wellness #everydaymoves #restorativeexercise #release #insidejob #hearthome #tomoveandawaken

This is how I hope I will be in my 60's. Trying new things, keeping active, looking after my body, wanting to work on function over aesthetics and not afraid to work hard. This is Jane who is working on her #hipmobility with me. Such a superstar. Pilates is not just for celebs or dancers. The beauty of it is that is can be adapted for everyone, its low impact, includes weight bearing moves and keeps your body working as it is designed to move. #pilatesforall #reformerpilates #pilatesreformer #pilatessouthampton #pilateswithpriya #pilatesforallages #pilatesforallbodies #studiolife #pilatesteacher #hipstrength #functionalmove #functionalmovements

Last squat day before the meet- next Saturday. Not stellar. Not always tight in the hole, a little scoopy here and there, and inconsistent. I’m sure it was somewhat subtle, but I felt it- you can see my discontent in clip 2. Still feel fine about the meet, though. Thx spotters @mslperaza @abuschbom and @builtthroughstrength

Home booty workout. There are many times when life gets so busy - getting into your car and going to the gym can be virtually impossible. Instead of skipping all together, why not take 15-20 minutes and workout in your living room? All you need for this glute workout is an elastic theraband or an @mbslingshot hip circle which is shown here. Here are the exercises and dos ✅ for the home booty workout.
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✅- 1) Start by placing band just above your knees. First movement is a lateral band walk with the hip circle just above the knees. Squat slightly down and step side to side keeping toes pointed straight forward. Repeat for 20-25 reps on each side.
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2) Second movement is a lateral toe tap. Be sure to stabilize your non moving leg by keeping that leg securely screwed into the floor. Perform 30-50 taps (or more!) straight to the side. Be sure to perform on other side!
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3) 3rd is a banded wall squat. Find a wall and sit hips down only to the point where you feel comfortable. Try to keep your knees tensioned out into the band the entire time. Sit for 30 seconds or more (if possible)
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4) Last exercise is a static 1/2 squat with a single knee push out. Only push out one knee at a time and alternate. Think of gripping the floor with your feet and keeping your weight evenly distributed on your feet when you push a knee out. Once completed with one round - repeat for as many rounds as you would like!
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🐥 - Thank you to my beautiful fiancé @kenziecarlsonn for the exercise demonstrations 😀. This time of the year can get hectic for many. Be sure that you are taking time for yourself and spending even a few minutes a day just simply moving. This basic 4 exercise routine can do just that for you. Also, the @mbslingshot @thesupertraininggym hip circle is easily the best constructed resistance band for hip focused movements. Once you buy one - you will never need another one! Let me know if you have any questions in the comments.
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💥BACK CRACKING - STIFF UPPER BACK?💥 ⠀
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❓ Today I'm doing something a little different. I wanted to demonstrate one of the modifications to a technique that I like to use often in the clinic - the thoracic manipulation.
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📊 In the video I walk you through how I perform a simple foam roll manipulation. I like to use this on my patients with some upper to mid thoracic "stiffness" to help improve overhead press/reaching/attempt to decrease some cervical spine stiffness.⠀
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🌐 I typically prefer to use the standard thoracic manipulation, but I've found there are some cases where this is somewhat easier. Especially if the patient is a little larger, and I have difficulty bringing my arm around their body. Or if I'm in a gym setting and don't have a treatment table.
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🍩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 Nick Helton⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌈 The More You Know... Follow the Movement
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➡️#PhysicalTherapy + #Prehab + #Exercise + #Anatomy + #Injury Help. 📚 Click the Link in Bio for Course Availability
#backcrack
#crackmyback
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#physiotherapy #strengthandconditioning #sportstherapy #spine #biomechanics #fisioterapia #sportsinjury #exercisescience #performbetter #physio #stability

The wall slide. An exercise that does a great job of challenging scapular stability, serratus anterior activation, and overall core stability with upper extremity movement. Here are the dos ✅ for the wall slide.
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✅ - Start by standing with your back against the wall and heels roughly 6-12 inches away from the wall. Next - Keep your back flat against the wall by keeping your core tight (posterior pelvic tilt) and place elbows and forearms flush against the wall overhead.
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Slowly raise arms overhead while maintaining back, elbows, and forearms flat against the wall. Try to not let your rib cage flare and low back arch! Be sure to breathe with each rep slowly reaching overhead. If you can’t quite reach overhead while maintaining back flat against the wall - then only move to where you feel comfortable and able.
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🐥 - Most people believe that they have full shoulder overhead mobility; when in fact, they compensate by arching their low back and flaring their rib cage. Mentally think of engaging your core while moving overhead - your shoulders/low back will thank you. Let me know if you have any questions in the comments.
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