Exercises

The Asian squat, a deep resting squat with heels flat on the ground, has become a viral fitness phenomenon, exposing a surprising truth: most Westerners can’t do it. This seemingly simple position, used daily across many Asian countries for everything from eating meals to resting, has highlighted a widespread mobility crisis in Western societies. But […]

Hip abduction exercises are a great way to improve hip stability and strength. These movements involve moving your legs away from your body by contracting the hip abductors (primarily the gluteus medius, gluteus minimus and tensor fasciae latae). These muscles play a vital role in healthy hip function and are used for frontal plane movements

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

If you’ve been doing traditional sit-ups for years, there’s a good chance you’ve developed some less-than-ideal habits. Maybe you’re using momentum to swing yourself up. Perhaps you’re pulling on your neck with your hands. Or you might be relying more on your hip flexors than your abs to complete each rep. Enter the zombie sit

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