Knee pain is one of the most common complaints in training… and in many cases, the root cause isn’t the knee itself. It’s a weak VMO. The VMO, or vastus medialis oblique, is the teardrop-shaped muscle on the inner quad just above the knee. It plays a critical role in controlling how the kneecap tracks […]
Poliquin Step Ups – How to Perform, Muscles Worked and Benefits Read More »
The tibialis anterior sits on the front of the shin and is one of the most overlooked muscles in training… but for runners, gym-goers, and anyone who wants healthy knees and ankles, it deserves far more attention than it typically gets. Most people only encounter the tibialis anterior when something goes wrong… shin splints, ankle
9 Tibialis Anterior Exercises To Bulletproof Your Knees, Shins and Ankles Read More »
Sitting underneath the gluteus medius on the outer hip, the gluteus minimus is the smallest of the three gluteal muscles. But small doesn’t mean insignificant. It plays a defining role in stabilising the pelvis during walking, running, and any single leg movement… and weakness here creates a chain reaction of compensation patterns up and down
8 Best Gluteus Minimus Exercises for Hip Strength, Power and Stability Read More »
If you want bigger, better-developed biceps, you’ve probably already got dumbbell curls and barbell curls covered. But there’s a good chance you’re missing one of the most effective bicep exercises available, and it’s one that most people walk straight past in the gym without a second glance. Facing away cable curls, also commonly known as
Bayesian (Face Away) Cable Curls – Everything You Need To Know Read More »
Walking into the free weights section of a gym for the first time can be genuinely intimidating, and most gym inductions don’t cover it well enough. There’s a wide range of equipment, it’s not always obvious what each piece is for, and there’s an unspoken culture around it that can make beginners feel out of
8 Types of Free Weights You’ll Find in the Gym Read More »
The GHD sit-up is one of CrossFit’s most polarising movements. Advocates argue it builds abdominal strength through a range of motion no other exercise can match. Critics, including some of the world’s leading spinal biomechanics researchers, argue that range of motion is precisely the problem. The truth, as with most things in fitness, sits somewhere
7 GHD Sit Up Alternatives and Substitutes (Inc. Low Impact Variations) Read More »
If you’ve spent even just a few minutes on social media in the last decade, it’s more than likely you’ve heard of Kayla Itsines. The original “fitness influencer” rose to fame with the release of the BBG (Bikini Body Guide) e-book, which eventually evolved into the Sweat app and brand. Fast-forward a few years, and
Sweat App Review 2026 – Pros, Cons and Our Overall Verdict Read More »
Most people don’t think about their hip flexors until something goes wrong… and by then, the signs have usually been building for a while. Tightness in the front of the hips, persistent lower back ache, or that stiff, creaky feeling after sitting at a desk all day are all common symptoms of weak or underused
Psoas March – How to Perform, Muscles Worked and Benefits Read More »
The bird dog row is an ode to movement mechanics… combining two exercises that work beautifully together into a single movement that challenges your back, core and posterior chain all at once. It may not be the most well-known exercise, but once you try it, you’ll wonder why it took you so long to discover
How To Do Bird Dog Rows (And Why Your Core Will Thank You) Read More »
Spanish squats have earned genuine respect from both strength coaches and physiotherapists, and for good reason. Originally developed within Spanish sports rehabilitation programmes to help athletes manage patellar tendinopathy (jumper’s knee), the exercise has since found a much wider audience among anyone looking to load the quads effectively while minimising stress on the knee joint.
Spanish Squats – How to Perform, Benefits and When To Use Them Read More »