Tag Archives : glutes


Hyper-extensions for strong and shapely glutes

Hyper-extensions are an amazing movement for the entire posterior chain of muscles. The glutes—and especially the gluteus maximus, the biggest of the gluteal muscles—are extremely important for your athletic performance and well-being. They do look very good too if they are beautifully developed. Unfortunately, unless you pay a lot of attention to your glute training, the chance is that they […]


Pain in the Butt and How to Get Rid of Piriformis Problems

Pain in the butt can be a real pain the butt. Literally. Or idiomatically. Tennis players, runners, ball players, or even when walking or standing a lot, you have probably experienced this discomfort that just stays with you and doesn’t want to go away whatever you do. Sometimes you can have a numb, tingling, or burning sensation going down the […]


Hollow and Arch Body Hold for Core Strength Endurance

Body holds and other bodyweight exercises are quite underestimated. They look simple but when you start doing them, you realize how hard they are. Especially if you carry a little bit extra weight, then you really struggle. Bodyweight exercise give your brain a strong signal to decrease your “dead weight” (fat) because it is not efficient to carry it around. They […]

hollow and arch body hold

Get More Power with Strong Glutes

Glutes… The gluteus (aka glutes, booty, behind, butt, etc) is undeniably a powerful and good looking muscle. We often pay attention to the gluteus of other people and forget ours. Your optimal performance and injury-free tennis often depends on in what shape your gluteus is. Is it strong, flexible, powerful and firing during all your athletic movements? Or is it weak, […]


Simple and Instant Relief from Tight Groin (Adductors)

Your athletic performance and life well-being are often limited by your most significant weaknesses, mental or physical. For the physical weaknesses your major goal should be to find them and improve them as much as possible to prevent future overuse injuries and to improve your performance. Often, tennis players have unilateral weakness (on one side, often on the non-dominant side) […]


Kettlebell Windmill to Improve Athletic Performance

A strong core is extremely important for every tennis player as it creates the stability for the hips and shoulders during the stroke production. Having a strong core is essential for a smooth transfer of power from the core to the limbs, while maintaining a perfect balance, flexibility and strength. A strong core allows your limbs (arms and legs) to […]


How Daily Training Will Make you an Amazing Athlete

Personally, I don’t know “moderation” in almost everything I do—in life or exercise, I go for it full speed, full commitment, and full “overdoing” it. I have always believed that pushing my limits will make me figure out how far I can go and ultimately make me better. I don’t apply this philosophy to training of my clients, because I […]


glute bridge (hip thrust)

The Glute Bridge: The Simplest and Fastest Way to Athletic Performance

The glute bridge is the simplest way to develop the often most underestimated (yet the most important) muscle in the athlete’s body: the gluteus. Beloved things has many names: the glute, booty, butt, rear, or firm behind. The gluteus is one of the biggest muscles, consisting of gluteus maximus, medius, and minimus. Its function is a hip extension, hyperextension, abduction, […]


Tennis Fitness Training Routine—Short and Efficient

If you want to become even stronger tennis player, you need to do some tennis fitness training as well. It is just inevitable. The older and less fit you are, the more you need it. If you are guilty of years of neglect of fitness training, you would really benefit a lot and you would be surprised how fast you […]

Develop-Strong-And-Powerful-Legs-With-Jump-Squats

Gluteus Maximus Kneeling Hip Extension

Glute Kickbacks for Maximum Performance (and Great Booty)

Glute kickbacks are a great exercise for the gluteus, aka booty or butt. The gluteus is maybe one of the most underestimated muscles in the athlete’s body, yet also one of the most important ones. It is one of the biggest muscles, consisting of gluteus maximus, medius and minims. The function of the gluteus is a hip extension, hyperextension, abduction […]