fitness drum

If there was an award in fitness for the most undertrained muscle, the tibialis anterior would have a good chance of winning. The tibialis anterior runs along the lateral side of the tibia bone on the shin. Unlike other lower body muscles, like the glutes, hamstrings, quads and calves, very few people actively train the […]

Limited range of motion in the hips and spine are common, especially for older adults… so when a single stretch helps unlock tightness in both these areas, then it’s definitely worth taking note of. Cue… the scorpion stretch. This scary sounding stretch isn’t so scary… and is fact, beginner-friendly and a great way to combat

The shrimp squat is a single-leg squat that builds lower body strength and improves joint mobility. The exercise primarily works the quads, glutes, hamstrings and calves… but it also requires good total body stability and balance, which engages the core too. It has a couple of variations which provide opportunity for progression, as well as

The GHD (glute ham developer) machine is commonly used for exercises such as back extensions and sit ups. GHD sit ups are often included in CrossFit workouts, but you’d be forgiven for wanting to find an appropriate substitute. For some, they simply don’t have access to a GHD machine… in which case, it’s about trying

If you’re looking for an effective way to stretch out your lower back… look no further than the prone cobra push up. Sometimes referred to as simply a “prone press up”, this movement is beginner friendly, requires no equipment and has the ability to make a significant difference to your overall mobility. It’s a great

Sphinx push ups are a fantastic progression from regular push ups, particularly if you want to focus on strengthening your triceps. The exercise doesn’t require any equipment, or much space, making it perfect for home workouts too. It’s a great alternative to diamond and close grip push ups, for those who struggle with shoulder mobility

If you’re looking for an effective upper body exercise, that doesn’t require any equipment, (oh, and will test your tricep strength like nothing else), look no further than the tiger push up. The tiger push up is a tricep-dominant variation of the regular push up. It can be used in all sorts of workout routines

When a guest asked Jack LaLanne to perform a finger push up, the fitness personality not only stepped up to the challenge, but took it one step further and performed it with his armed extended in front of him… alas, the LaLanne push up was born. Dubbed the godfather of modern fitness, Jack LaLanne has

If you’re looking for a squat variation to build strong, powerful quads… it’s time to talk about cyclist squats. Inspired by… well, you guessed it… cyclists, and popularized by strength coach Charles Poliquin, the cyclist squat pays homage to how the traditional squat can be so elegantly adapted to suit specific goals and training outcomes.