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developing calf and hip flexor flexibility

Calf Muscle Flexibility The important thing to remember about the calf and heel cord are that there are actually 2 muscles that need to be stretched, the gastrocnemius and the soleus. The first is ...
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7 votes
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How is she aligning the hips?

She doesn't know what she's talking about. The hips do not interface with any socket, rather they each contain a socket, so it makes no sense to try to describe the hips as moving relative to their ...
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6 votes
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How can I train legs when I have hip dysplasia?

Yes, it's entirely possible. Exercises such as squats are compound muscle exercises, which means they work many muscles at the same time. These are generally considered as "must have" because they do ...
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5 votes
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Can I use hip adductor machine to stretch legs for splits?

You're using a machine for partner stretches. This isn't a bad thing; but, you need to be careful. When you say, "Ah! Too far!" a person will stop. The machine only listens to its mechanics and ...
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  • 1,556
4 votes

Does floor wipers help in getting rid of fat on hips?

What you're referring to is "spot reduction", which is the idea that you can reduce fat in one particular area. This is a myth, and proven to be untrue in numerous studies (2011 study and 1983 study). ...
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4 votes
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hip and oblique muscle imbalance

I'm willing to bet you don't do single leg work at all. It's not fun, but it is necessary to deal with things like this. Single leg work that supports squats include things like the following: ...
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4 votes
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Does this exercise stretch hip flexors?

Generally, stretching is accomplished by elongating muscle fibers (technical summary). In the kneeling hip flexor stretch, we stretch the hip flexors of the leg with the knee on the ground. In the ...
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3 votes
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Should your pelvis rotate when you walk and run?

It seems that you've already answered above in the question. I'd just like to add at least two thoughts. 1st is that there are several running techniques, such as pose, and evolution running, to ...
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  • 178
3 votes
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What are the common causes for asymmetrical hips during the figure-four stretch?

The issue seems to be that you've got varied flexibility between the two sides of your hips. I'm not certain if one is more flexible than the other or if one is more inflexible than the other but it ...
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  • 4,597
3 votes

How to safely approach the lotus position for someone with tight hips?

Most often, it is tightness in the lateral rotators that prevent people from safely getting into the lotus position. So yes, a tight piriformis is likely a culprit. The adductors are usually not the ...
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3 votes
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Which is the proper final position in squat?

Unlike the knees, the hips don't really "lock" - upright femurs are the limit of range of motion of the knees, but an upright torso is not the limit of the range of motion of the hips. So ...
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3 votes

How important is it to train glute medius?

How important is it to train glute medius? I would say, follow the advice of your physiotherapist. You say you run into trouble when you don't stick to your exercise, so these seem to be working for ...
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2 votes
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What types of hip exercises are best suited for a runner?

As for the number of sets and reps, that depends on what your goal is, and what part of periodization you are in. If you are aiming at increasing strength and speed in running i suggest you do 1-4 ...
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2 votes

hip and oblique muscle imbalance

I tend to descend to the left a little bit as well. Conscious effort to fix the form in a complex movement and then adding weight on top of that will probably not help the problem. I personally have ...
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2 votes
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Not straight angle in Sumo/Plie squat hinting of inflexibility in groins, hips, back or elsewhere?

I found plie squat kind of deceiving because watching someone do it from the front makes it looks like their legs are near 180, but every instruction I found online has you put your feet out at 45-...
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2 votes

Do planks tighten up hip flexors? (Back pain when doing core exercises)

Just to clarify one concept, there is no hip extension while doing planks however don’t mistake joint movement with muscle tension (or a muscle contraction). Yes, planks require an isometric ...
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2 votes

Single foot turned outwards, knee pain

Here is what has worked for me, to some extent. (Unfortunately, I cannot guarantee that this will work for you!) A physical therapist made me do single leg balance exercises. These exercises reinforce ...
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2 votes

How hip adductors stabilize core in case of weak abs

Anatomically the lower and upper abs is the same muscle, the rectus abdominis (the six pack). A connection exist between the rectus abdominis and the hip flexors. The hip flexors try to tilt the ...
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2 votes
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Is the glute max the only muscle activated during the pigeon hip extension?

To answer your question plainly: no, the gluteus maximus is not the only muscle that can accomplish hip extension in this position. All three hamstrings muscles—semitendinosis, semimembranosis, and ...
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  • 5,666
2 votes

Does this exercise stretch hip flexors?

Obviously, this is a stretch for the hip adductors, but the question is whether there is any way it could also stretch the hip flexors. Personally, I just don't see it. Here is what you might be ...
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  • 1,348
2 votes

Why is my leg mobility limited even when it doesn't feel like I'm stretching a muscle?

Perform this test : Stand up on your legs, both feet on the ground. Then, grab your knee with your hands and hold your leg against your stomach. Release your knee from your hands and try to maintain ...
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  • 1,192
2 votes

Should one incorporate rotation exercises into strength training to get strong hips?

[A boxing straight punch,] like in the gait it seems that when one leg is internal rotation the other one is in external rotation. This photograph actually shows the rear leg in internal rotation. ...
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2 votes

Which muscles do loaded carries train that are not trained by other compund movements?

The suitcase carry: offers a more unique stimulus than the farmer carry for someone already doing barbell training. When walking with a weight in the right hand the right Gluteus Medius, the right ...
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  • 3,277
1 vote

Is there a chance to develop lotus position during adulthood?

I don't have an authoritative source, but yes, you can likely learn to do the lotus position even as an adult. Typing lotus position progression into Google gets you a number of poses and positions to ...
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  • 8,449
1 vote

Hip mechanics in kipping pull-up

I am a former gymnast and a current crossfitter. I think of the kip a little bit differently than your other sources: The arch where the stomach and the shoulders push forward create tension, the ...
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  • 3,501
1 vote
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Quadriceps pain after hip bridges excercise

To "activate" a muscle you need to actively isolate and tense it, that is what "mind-muscle contraction" is (similar to when someone writes the word kegals on the internet and the reader will ...
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1 vote
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How strict should one get with their diet to lose belly and hip fat?

As mentioned, sticking to a diet requires effort, focus, and dedication. If you want to eat some 'bad' food, eat a little less of the clean food. Maintaining the calorie deficit is most important. I ...
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1 vote

How strict should one get with their diet to lose belly and hip fat?

To attain any goal, it requires effort, focus and dedication. First of all, you need to cut down anything that's putting in excess of calories into your body. Eating clean is the best thing to do, but ...
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  • 1,585
1 vote

How strict should one get with their diet to lose belly and hip fat?

As you may know, at your height, 83kg is not an unreasonable weight. However fat distribution is important. Gut or visceral fat is linked to higher levels of heart disease, and should be dealt with. ...
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