Exercises

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

The Copenhagen plank (also commonly referred simply as an “adductor side plank”), is one of the most effective adductor-strengthening exercises available, and one of the most underused outside of professional sport. Popular with strength coaches and physiotherapists alike, it builds the kind of hip stability that carries over to athletic performance, injury resilience, and healthy

The underrated squat variation that builds glute strength without the knee strain of traditional squats. Kneeling squats don’t get as much attention as traditional squats, but for anyone dealing with knee discomfort during loaded squatting, or anyone who wants to build the hip extension strength that carries over to bigger lifts, they deserve a place

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