Exercises

The fire hydrant is one of the most effective exercises available for targeting the outer glutes and improving hip mobility, and one of the most consistently overlooked. Most lower body training, squats, lunges, deadlifts, focuses heavily on the gluteus maximus, the largest of the three glute muscles. The fire hydrant works differently. It primarily targets […]

The deadlift is one of the most effective exercises available for building posterior chain strength, and resistance bands make it accessible to almost anyone, regardless of whether they have access to a gym or a set of weights. Resistance band deadlifts follow the same fundamental hip hinge pattern as a barbell deadlift but use the

The latissimus dorsi is one of the largest muscles in the body, spanning the entire width of the mid and lower back. Most people associate strong lats with the V-shaped back common in bodybuilding, but the functional case for training them is far more compelling than the aesthetic one. Strong lats support the spine, stabilise

The hip adductors are one of the most commonly neglected muscle groups in a stretching routine, and one of the first to cause problems when they are. These are the muscles of the inner thigh, responsible for bringing the legs toward the midline of the body and contributing to hip stability and movement in almost

Popularized by Chinese Olympic weightlifting champion, Lu Xiaojun, Lu raises are gaining traction as a superior alternative to lateral raises. The exercise promises to improve shoulder strength and mobility… making it the perfect option for not just strength athletes but for anyone wanting to develop better upper body movement. It is believed to have been

Most single-leg exercises give you something to fall back on. A reverse lunge has the back foot. A split squat has both feet on the floor. Even a skater squat keeps the trailing leg close to the ground as a counterbalance. The pistol squat gives you none of that. It is just you, one leg,

Most lower body routines lean heavily on bilateral movements. Squats, deadlifts, leg press… both legs working together, sharing the load. What that approach can miss is the fact that almost every functional movement in real life, from walking and running to climbing stairs, is driven by one leg at a time. The skater squat addresses

The bench press needs no introduction. It is one of the most popular exercises in any gym, the cornerstone of countless upper body programmes, and a genuine test of pressing strength. But even the best exercises have their limitations. If the bench press is the only pressing movement in your routine, you are almost certainly

If you had to pick one exercise that ticks almost every box for lower body training, glute activation, hamstring development, hip mobility, unilateral strength, knee friendliness, the deficit reverse lunge would be a strong contender. The movement sits in a sweet spot that’s surprisingly hard to find: it loads the glutes and hamstrings through a

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