The Hips & Glutes Stretch workout strengthens and frees the hip and glute muscles.
Discover the benefits of acupuncture and dry needling for relieving pain in the gluteus medius muscle. Learn about how releasing gluteus medius trigger points can reduce back pain and hip pain.
See the best glute exercises for any gym setup. And add these hip thrust alternative exercises to your glute-focused leg workouts.
Learn how to properly perform the hip thrust exercise to strengthen your glutes, hamstrings, lower back. Improve your lower body workouts today!
Effective Piriformis Muscle Release with self-myofascial and ball massage techniques and effective stretches to get you relief at home.
Your next leg day awaits! If you’re up to the challenge, this 6-step leg and glute workout will help you build bigger wheels. Don’t fear it. Just try it! First things first: If you can’t push yourself hard in the gym. On leg day more than any other, effort correlates with success. In order to build bigger legs, hamstrings, and […]
Weak and inactive glutes are contributing to your back and knee problems.
Activate and strengthen the gluteus minimus muscle with these 14 gluteus minimus exercises for stronger hips and a more toned side hip.
If you think squats and deadlifts are good enough to grow your glutes, then think again. Growing that backside is way harder than you think...
The Romanian Deadlift (RDL) is a compound exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. It's an effective exercise for developing strength, flexibility, and stability in the hip and knee joints. Here's how to perform the Romanian Deadlift with proper form: Romanian Deadlift (RDL): Muscles Targeted: Hamstrings Glutes Lower Back Upper Back (Traps) Core Equipment Needed: Barbell or Dumbbells Steps to Perform: Setup: Stand with your feet hip-width apart, toes pointing forward. If using a barbell, grip it with an overhand grip, hands slightly wider than shoulder-width apart. If using dumbbells, hold one in each hand with a neutral grip. Position the barbell or dumbbells in front of your thighs. Posture: Maintain a straight spine with your shoulders pulled back and chest up. Engage your core muscles to stabilize your spine. Initiate the Movement: Soften your knees slightly but keep them mostly straight. Hinge at your hips, pushing your hips backward while maintaining a slight bend in the knees. Lower the barbell or dumbbells along the front of your legs, keeping them close to your body. Descend: Lower the weight until you feel a stretch in your hamstrings. Keep your back straight and chest up throughout the descent. The movement is primarily at the hips, and your torso will naturally lean forward. Stretch Position: Pause in the stretched position for a moment, feeling the tension in your hamstrings. Ascend: Push through your heels and engage your hamstrings and glutes to return to the starting position. Keep the barbell or dumbbells close to your body as you stand up. Repeat: Perform the desired number of repetitions, ensuring controlled and deliberate movements. Tips for Proper Form: Maintain a Neutral Spine: Keep your back straight and avoid rounding or arching during the movement. Hinge at the Hips: The movement should primarily come from the hips, not the lower back. Controlled Descent: Lower the weight in a controlled manner, feeling the stretch in your hamstrings. Engage Core Muscles: Keep your core engaged to provide stability to your spine. Common Mistakes to Avoid: Rounding the Back: Maintain a neutral spine to protect your lower back. Bending the Knees Too Much: While there is a slight knee bend, the primary movement comes from the hips. Not Keeping the Bar Close: Keep the barbell or dumbbells close to your body throughout the movement. The Romanian Deadlift is a versatile exercise that can be incorporated into strength training or hypertrophy-focused workouts. Start with a light weight to practice proper form, and gradually increase the load as your strength and technique improve. As always, if you have any existing health concerns or injuries, it's advisable to consult with a fitness professional or healthcare provider before performing new exercises.
Fix glute pain with these 2 stretches! 👍🥰 - Deep gluteal syndrome is pain and numbness you feel in your buttocks (bottom) that can sometimes go down the back of your leg. This pain is caused by the...
Effective Piriformis Muscle Release with self-myofascial and ball massage techniques and effective stretches to get you relief at home.
Knee valgus is a very common occurrence in the weight room. It’s also common in sports. Hell, you can even go to a public place and examine people’s walking form...
A step-by-step guide to healing from piriformis syndrome naturally by identifying and fixing the root cause of the pain.
A 30-day squat challenge will work your lower body. Follow the plan and adjust it as needed according to your schedule and ability level
An anterior pelvic tilt can cause low back pain, knee pain and other problems. This 6 minute routine will help correct this problem.
Sciatica (pain in the buttock, back of the thigh/leg) may not be from your back but from your hip/pelvis. Known as piriformis syndrome/deep gluteal syndrome
Sculpt your glutes in no time with these bridges, squats, and more.
Janda described lower crossed syndrome to explain how certain muscle groups in the lumbopelvic area get tight, while the antagonists get weak or inhibited
The clamshell exercise is a simple lower bodyweight workout that helps strengthen the gluteus medius and other hip surrounding muscles.
Discover 9 gluteus medius exercises that'll work immediately! I've used these glute med exercises for years to keep hip pain away
Weak and inactive glutes are contributing to your back and knee problems.
Regain proper hip alignment by releasing your hip flexors...
