Sports, exercise, and daily life requires us to perform similar joint actions over and over, leaving other motions and positions relatively untrained. Nothing that we do in life is symmetrical, leaving us with an overall sense of tightness. This tightness can be combated by improving our muscle...

If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause low back and hip tightness, and knee instability. These muscles deal with pron...

If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee extensor muscles using the resistance coming from bodyweight, a thigh band, and a sponge ball. Weakness in these areas can cause low back tightness and knee instability, as these muscles figh...

Bodyweight exercises can build muscle and teach you to hone your technique and form. This video will target the hips, thighs, gluteals, and lower back with no equipment...just the weight of your body! Some of the principles in this video include increased repetition, decreased rest times, and m...

In this targeted hamstring, glutes, and hip extension class, we will use the stability ball as a platform and resistance tool with bodyweight and dumbbells as resistance. The workout begins with some of the most effective hamstring work using the ball for eccentric training. Next, the ball creat...

If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the inner hip muscles using the resistance coming from bodyweight, a sponge ball, and a thigh band to create the isometric exercises. Weakness in these areas can cause pelvic instability, making you more susc...

If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the outer hip muscles using the resistance coming from bodyweight, a sponge ball, and a Yoga block to create the isometric exercises. Weakness in these areas can cause tightness in the trunk and spine, making...

Pain originating from spasms in your piriformis muscle, a large muscle located deep in the buttock, is called piriformis syndrome. Even though this condition is very common, it is a complex problem to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regu...

In this Hatha Yoga practice, we will use a chair to help us access various hip-focused asanas. The chair raises the floor to meet our body's needs and serves as a platform to press against for muscle activation. You will need a Yoga block and a Yoga strap for this workout.

We will begin from a...

Many individuals suffer from chronic hip tightness and immobility, making it very difficult to get to the floor. This may be due to injury, sedentary lifestyle, or muscle weakness to name a few reasons. Chairs can be wonderful tools to help make exercise more comfortable.

In this Express Hatha...

The SI Joint is small and very strong, reinforced by strong ligaments that surround it, and does not have much motion. It functions to transmit forces from the upper body to the pelvis (hips) and legs and to act as a shock-absorbing structure.

In this video, we will be focusing on exercises tha...

This express workout includes a standing warm-up followed by thigh band exercises designed to strengthen the thighs, glutes, and hips while activating the surrounding muscles of the trunk and spine. The exercises will train the gluteus maximus, minimus, and medius muscle groups as well as many h...

This isometric routine is designed to target rotation of the hips

If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform internal and external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturato...

On Day 2 of the mobility series, we will look to strengthen hip flexion, knee extension, ankle dorsiflexion on the way down into the hip hinge, then hip extension, knee extension, and ankle plantar flexion on the way up. Within this, we also look at the spine's involvement in the hip hinge.

We b...

On day 1 of the mobility series, we will look to strengthen hip flexion, knee flexion, ankle dorsiflexion on the way down to the squat, then hip extension, knee extension, and ankle plantar flexion on the way up. Within this, we also look at the spine's involvement in the squat.

We begin by exp...

This 60 minute workout is designed to strengthen hip muscles that adduct, abduct, flex, extend, and rotate the hip joint in a variety of positions. The focus is to expose and strengthen muscle imbalances by improving contraction responsiveness. The instability of the the ball requires the use o...

This resistance training workout will explore the "superset" or long set of exercises using dumbbells and a thigh band. Supersets can increase the difficulty of the workout and improve muscle gain since you can get more done in the time you have. Performing exercises with similar muscle groups ...

This Express workout packs in 15 minutes of the best gluteal exercises using bodyweight only for resistance. Many exercises that are thought to target this area, but it takes strategic control and focus to make bring the glutes to center stage.

Several floor and standing exercises will be tau...

Many people think that Yoga is only for highly flexible people, especially due to the image that we see in marketing. However, with the use of Yoga props, we can make the postures accessible to everyone. Props make feel so much more comfortable, improving one's understanding of the pose.

We wi...

Mobility issues are often caused by muscle weakness. In this quick 30-minute routine, we will be looking at five different positions of the hip joint using bodyweight as resistance to strengthen muscles and improve mobility.

The five positions we will examine are:
1. Hip Flexion
2. Hip Exten...

The hip is a very complex joint, capable of moving in many planes of motion. By comparison, the knee's structure is primarily capable of flexing and extending. Muscle weakness in these joints can cause pain and tightness. This can make exercise positions difficult to access.

In this workout,...

If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturators, and abductors to name a few.

These are also muscles that commonly extend t...

In this core workout, the magic circle and sponge ball are used to strengthen the hip musculature for improved range of motion. These exercises are adapted from the original 34 Pilates Mat exercises.

The Power House was not only a way to describe the abdominal and back muscles, but muscles ...

This workout includes a standing warm-up with squat and hip flexor work followed by floorwork designed to strengthen the hips while activating the surrounding muscles of the trunk and spine. Working with the thigh band, experience a variety of forces to train the gluteus maximus, minimus, and me...