Exercises

Side planks alone are one of the most effective exercises for building core stability and targeting the often-neglected obliques. But add a leg lift to the equation, and you’ve got an entirely different challenge. This variation transforms a static hold into a dynamic movement that not only intensifies the work on your core but also […]

The suitcase carry is a functional exercise that involves carrying a weight (such as a kettlebell or dumbbell) on just one side, while walking. This movement is also sometimes referred to as a single arm farmer’s carry. It is a “unilateral” exercise, which means it focuses on one side of your body at a time,

Tight hips? Limited mobility? It’s time to talk about the samson stretch. This simple bodyweight movement doesn’t require any equipment, or even much space… but it can be transformative for your hip mobility. Better hip mobility means being less susceptible to injury and the ability to generate more strength and power from the pelvis. From

A list of the best hip mobility exercises may not sound like the most exciting thing… but here’s the punchline, the far majority of us actually have tight hips and this is causing all sorts of musculoskeletal (MSK) conditions such as lower back ache, knee pain and limited movement. Sitting for long periods and a

Gentle on knees… intense on muscular development, deficit reverse lunges are a fantastic exercise for so many reasons. The movement may not be the first exercise you think about for training your legs… but the outcome of using it in your workout routine can be substantial. The deficit is created by lunging backwards from a

If you’re looking to upgrade your squat routine, the Hindu squat (also sometimes referred to as the “Indian squat”), is a simple yet effective way to improve strength, muscular endurance, and balance… as well as helping to burn additional calories. Originating as a training technique for Indian wrestlers hundreds of years ago, this variation of

Although they look relatively simple, mountain climbers are a hidden gem when it comes to burning calories. Versatile, dynamic, and challenging, they’re a great exercise to add to any workout plan, regardless of whether you’re a beginner or an elite athlete. In this guide, we specifically discuss how many calories you can expect to burn

When it comes to movement, our hips are at the center of it all – quite literally. They are involved in so many fundamental human movement patterns, yet often get neglected in fitness plans. Modern lifestyle factors, such as sitting for long periods, can often lead to poor hip mobility (due to weak and tight

Beyond the pool, there’s a treasure trove of workouts waiting to propel your swimming prowess to Olympian heights. Aptly referred to as “dryland exercises”, these should be a fundamental pillar of any swimming training plan. Whether you’re chasing that elite edge or simply wanting to be the star of your local pool, this article highlights

QL butt walks involve sitting on the floor with straight legs and shuffling yourself forwards by lifting your glutes up and down, one side at a time. This movement pattern helps loosen up and activate muscles around the hips, lower back and core… making it a really effective way to boost recovery after lifting weights,