4.4K reactions · 60 comments | This trick will SAVE your knees! We squat a lot in my @stronglikeamother.app and we will be squatting a lot in my @menovation perimenopause app coming out late this summer. Why? Because squats work your pelvic floor even more than a Kegel AND it is such a functional exercise! I want you to be pain free as you squat to pick up your kids and your grand kids. The reason a lot of women experience knee pain with squatting is because they grip their glutes under. This is our body trying to compensate for core weakness. As I work to get your core strong, you can work on form. The key is to learn to free your glutes and LENGTHEN your bottom. Using the squat to bench trick can really help. The band is there to help your knees track better and to activate the glute medius. These two tricks combined ought to rewire your brain for pain-free squats. You don’t have to live with knee pain! I got you! #kneepain #fittips #kneepainrelief #kneeproblems #momswholiftweights | Get Mom Strong | Facebook
1.3K reactions · 11 comments | This trick will SAVE your knees! We squat a lot in my @stronglikeamother.app and we will be squatting a lot in my @menovation perimenopause app coming out late this summer. Why? Because squats work your pelvic floor even more than a Kegel AND it is such a functional exercise! I want you to be pain free as you squat to pick up your kids and your grand kids. The reason a lot of women experience knee pain with squatting is because they grip their glutes under. This is our body trying to compensate for core weakness. As I work to get your core strong, you can work on form. The key is to learn to free your glutes and LENGTHEN your bottom. Using the squat to bench trick can really help. The band is there to help your knees track better and to activate t
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The top 3 glute exercises that you’re probably not doing
The gluteus maximus and gluteus medius muscles are essential stabilizers of the hip, knee and pelvis. Pain can occur in any of these joints or around these joints due to the lack of stability produced by the glutes. Unlike double legged exercises that target the glutes like the squat or hip thruster, the step up and variations focus on activating these muscles while developing this function. Heres how to strengthen the glutes in stability exercises. Now accepting new patients! Click the link!
2.4K reactions · 21 comments | “O que ninguém te contou sobre os exercícios BÁSICOS…” Você já se pegou pensando que precisa de mil variações mirabolantes pra construir um corpo de respeito? Spoiler: Quem constrói shape de verdade volta sempre pro básico — só que feito com estratégia. Agachamento, levantamento terra, stiff, supino, remada... São os tijolos da construção corporal. Só que o que separa a mulher que transforma o corpo daquela que vive estagnada é como ela executa. Amplitude, técnica, controle de carga e progressão. Esses são os códigos secretos que ninguém te ensina nos vídeos de 15 segundos. No meu time, a gente não treina pra cansar. A gente treina pra ESCULPIR. Se quer mudar seu corpo, diga “EU QUERO” e vem ser #TeamCarolWellness #CorpoForteÉCorpoBonito #TeamCarolWellness #MulherQueConstrói | Carolina Santana | Facebook
2.4K reactions · 21 comments | “O que ninguém te contou sobre os exercícios BÁSICOS…” Você já se pegou pensando que precisa de mil variações mirabolantes pra construir um corpo de respeito? Spoiler: Quem constrói shape de verdade volta sempre pro básico — só que feito com estratégia. Agachamento, levantamento terra, stiff, supino, remada... São os tijolos da construção corporal. Só que o que separa a mulher que transforma o corpo daquela que vive estagnada é como ela executa. Amplitude, técnica, controle de carga e progressão. Esses são os códigos secretos que ninguém te ensina nos vídeos de 15 segundos. No meu time, a gente não treina pra cansar. A gente treina pra ESCULPIR. Se quer mudar seu corpo, diga “EU QUERO” e vem ser #TeamCarolWellness #CorpoForteÉCorpoBonito #TeamCarolWell
Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Here is the most glute dominant way to do step ups. 1. Stability is paramount. You need a solid surface for the platform. We use @bcstrengthofficial blocks (not a bench that has you sloshing around) and a smith machine w/plates loaded onto it so it doesn’t unrack. 2. Height is set to allow for parallel depth. Can be slightly higher or lower depending on preference. I like slightly higher. @cafewithjoha likes slightly lower. 3. Use contralateral loading. Brace with same side hand and hold onto load with opposite hand. Use a wrist strap if need be so that grip isn’t a limiting factor. 4. Sit back. You want a fairly vertical shin. The knee can move forward but never so much that it moves in front of the toes. Reach back and activ
Lisa Mitro, Physical Therapist for Runners on Instagram: "That stat is CRAZY 🤯 A research article concluded that “for every 1 degree increase of hip drop, there was an 80% increase in the odds of getting injured” (Braman et al) If your hip is dropping, it throws off the rest of the lower extremity in stance phase, decreasing the amount of push off—> all to conclude single leg stability is SO important For a full strength and mobility program that is designed for runners and decreases your risk for injury, go through the Runners Complete Program"
15K views · 1.1K reactions | ❌⚠️ 𝗱𝗼𝗻’𝘁 𝗺𝗮𝗸𝗲 𝘁𝗵𝗶𝘀 𝗺𝗶𝘀𝘁𝗮𝗸𝗲 - 𝘀𝗶𝗻𝗴𝗹𝗲 𝗹𝗲𝗴 𝗱𝗲𝗮𝗱𝗹𝗶𝗳𝘁𝘀 👇🏼 A B-stance RDL (Romanian Deadlift) is generally better for hypertrophy than a single-leg or “ballerina” RDL because it allows you to load the working leg more heavily and safely, while still isolating it. Here’s a breakdown: 1. More Load = More Tension = More Growth In a single-leg RDL, balance is a limiting factor. You can’t lift as heavy because you’re focused on staying upright. In a B-stance RDL, your back foot acts as a kickstand, giving you just enough stability to focus on loading the working (front) leg. This means you can use heavier weights with better control, which increases mechanical tension, a key driver of hypertrophy. 2. Less Stab
6.5K views · 596 reactions | 🔥 How to ACTUALLY Activate Your Glutes While Running 🍑🏃♂️ I’ve talked about why glute activation matters and shared an example of a client who wasn’t using hers properly. Now, here’s HOW you can train your glutes to fire up during your runs! Try these drills: 1️⃣ Banded Exercises for Glute Med Activation – Some bands go at your feet, others above your knee to target different activation points. 2️⃣ Wall Drill with Banded Marches – Focus on feeling the glute in the foot that’s on the ground. 3️⃣ Banded Hip Lean While Running – Helps reinforce forward lean and proper glute activation in motion. 💡 It won’t happen overnight—practice and consistency are key! Do these over and over until you truly feel your glutes firing. 💬 Comment ‘Do Better’ if you want
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7.8K views · 191 reactions | If your goal is to have a Stable hips And Back then you need to stop doing bilateral movement, And start isolating And do single leg strengthening program 💪 Are you prepared to elevate your stability game? 💪🏼 Picture yourself beginning with just one minute each day on the bridge with a foam roller beneath your feet, and witnessing remarkable transformations... 🌟 Through the journey of challenging yourself with single-leg kicks, you may uncover weaknesses in your side glutes and a lateral pelvic tilt. However, do not fret, because with commitment and regularity, you can enhance your core stability, pelvic stability, core strength, balance, and ward off back, hip, and pelvic discomfort. 🙌🏼 But wait, there's more! By honing in on your stability, you can a
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