Exercises

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 […]

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

Most warm-up routines cover the basics… a bit of jogging, some arm circles, maybe a quad stretch. What they typically miss is the one area that matters most for almost every lower body movement: the hip flexors. The Samson stretch is one of the most efficient ways to address this, combining a deep lunge with

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

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

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

Want stronger hamstrings without leaving the house? Here are 9 of the most effective exercises you can do with zero equipment and minimal space. These at-home hamstring exercises are beginner-friendly and can be adapted to suit your current fitness level. To create an effective hamstring workout, pick 4 of the exercises and do 3 sets

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

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.

If you want stronger, more defined outer quads, or you’re chasing that coveted “quad sweep”, you need to be training the vastus lateralis directly. It’s the largest of the four quad muscles, running along the outer thigh, and it’s the one responsible for giving the legs that wide, sweeping shape from hip to knee. The