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glute focused leg day RAAAHHH - hip thrusts - landmine rdls - landmine curtesy lunges - laying hamstring curls - sitting hip abduction #gym
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Replying to @haleohh Knock knees are caused by a muscular imbalance & weakness in the abductors, hip external rotators, quadriceps, and hamstrings! Lateral Lunges & Step Ups are also great for helping fix Knock Knees but they havent helped me as much because I’m hypermobile & I need more stability in my joints. Its going to take time to see any progress! I currently do these exercises 1-2 times a week but you can do them 3 times a week. 1️⃣ Lateral Band Walks with 2 Bands 3x12-20 reps both direc
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Most people skip this… but this is how you build real joint strength If you can hold these positions for 30 seconds, you’re not just stretching… you’re building strength where it actually matters Here’s the breakdown • Sumo squat hold (30s) Opens your hips while strengthening your inner thighs and quads Great for groin mobility and knee tracking • Lunge hold (30s) Builds knee stability, quad endurance, and hip extension Teaches your body to control split positions • Lateral lunge hold (30s) Stre
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