Fitness

Josh Bieneman (@jb23_fit) on Threads

Fitness influencer <n>Antwan Rarcus</n> demonstrates a hamstring exercise.

Can confirm:

This will LIGHT your Hamstrings up

The bar does an excellent job of reinforcing a proper hinge pattern

Keep your legs as straight as possible to ensure this remains a Hams dominant movement 

Even when the Smith Machine isn’t the equipment choice…it STILL is

The <n>Psoas March</n> exercise for hip flexor strength, from <n>ThePrehabGuys</n>.

#5 of our top 5 posts from 2025 - Top exercises for RUNNERS:

1. Psoas march - hip flexor strength
2. Single leg fire hydrant - single leg control
3. Bulgarian split squat - single leg strength
4. Creeper march - full body strength
5. Single leg heel raise - soleus strength

Vernon Griffith CSCS*D TSACF*D (@vernongriffith4) on Threads

Hip mobility exercise by <n>Vernon Griffith</n> at <n>GBRS Group Performance Center</n>.

Michael Eckert (@michaeleckert_fit) on Threads

Adriell Mayes (@everygotdamndre) on Threads

A hip flexor strengthening exercise using a <n>Kettlebell</n> and <n>Rogue Plyo Box</n>.

Jongkeun Gil (@jongkeungil) on Threads

Cam (@cameronoliverfitness) on Threads

Dane Miller (@ghostfacedmillah) on Threads

Trainer <n>Bert Sorin</n> demonstrates a squat as part of a 4-lift workout from <n>Sorinex</n>.

Fitness instructor <n>Seth Hollon</n> demonstrates a wall sit exercise.

Knee pain isn’t about getting older — it’s about weak muscles you’ve been neglecting.

Start doing wall sits and watch the pain reduce.

Want more moves to fix it for good?

Fitness instructor <n>Zarina del Mar</n> in a video from her channel <n>WayWeMove</n>.

Anatomical illustration of the <n>Serratus anterior</n> muscle.

The serratus anterior muscle

Also called the ‘Boxer Muscle’

And it’s often neglected in training

Yet it plays an important role in shoulder health, poor posture and athletic performance 

3 bodyweight exercises to target it:

Scapula push-ups, wall slides and dolphin presses

<n>Hand</n>, a 3D animation by the scientific visualization studio <n>sciepro</n>.

Build thicker forearms — hit every angle. 💪

Chart from a joint statement by the <n>American College of Sports Medicine</n> and <n>Exercise and Sports Science Australia</n> integrating exercise intensity terminology. Authored by <n>David J. Bishop</n> et al.

Understanding exercise intensity, effort, and physiological stress

This figure integrates both resistance training and endurance training frameworks to explain how exercise intensity, effort perception, and physiological stress align across different types of activity. It

A <n>Workout Split</n> for upper, lower, pull, push, and leg workouts.

If anyone wants it: here's my workout split that I have been using, with slight variations, for the last 2 years

20 mins of cardio (stairmaster) after working out, and 30-40 mins on rest days

Enjoy!

<n>Dr. Neha Chawla</n> demonstrates a deep squat calf raise.

Another effective way to target the soleus:
Deep squat calf raises.

Why do this variation?

- High load, no equipment. You are lifting your entire bodyweight.

- Plus mobility bonus. This forces your ankles into max dorsiflexion under load.

1% KOREY ROWE (@korey.rowe) on Threads

Fitness influencer <n>Jarrod Clune</n> strength training.

3D animation of a Smith machine squat by <n>Youcan</n>.

5-Smith Machine Exercises for Stronger legs

Kazzandra Fetters (@kzfetters) on Threads

Fitness coach <n>Val</n> performs a weighted squat.

Athlete <n>Lucas Hardie</n> performs a <n>Gargoyle Curl</n> exercise using a <n>Plyo Box</n>.

Your Holiday reminder: 

If you're gonna train weird, make it count.  
  
The Gargoyle Curl hits inner range biceps, opens your posterior chain, improves your squat, and sneaks in thoracic rotation.  
  
Simple. Strange. Effective.  
  
Train weird. Train with intention.