Tag Archives : hips


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, […]

glute bridge (hip thrust)

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

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 […]


Make Your Psoas Happy: Sit Less and Perform Better

I’ve been getting many requests from my readers to show where the different muscles in the body are located, not just use the names. One of the most important muscles that causes quite a lot of troubles for both the athletes and non-athletes, is the hip-flexor (or the psoas part of it). Let’s look at it and also how you can […]


Hip-flexors strengthening

Hip-Flexors Strengthening to Improve your Tennis Performance

Hip-flexors strengthening is very seldom included in the training regimen of tennis players or athletes in general, even though every athlete can benefit from strong hip-flexors. For tennis players, strong hip-flexors, hamstrings, and glutes will improve the performance dramatically. The stronger the hip flexors, the faster you are going to be, because your movement forward will be more powerful and […]


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 […]

Gluteus Maximus Kneeling Hip Extension

Glute Stretch to Perform Daily

The Best Glute Stretch That You Should Do Daily

The majority of people, and especially athletes, have their glutes shortened and too tight. The harder we train, the more demands on the glutes, and if we don’t take a good care of them, they get dysfunctional. While some may think sometimes that a tight booty is a good thing, not here, not now :-). If you want to perform […]


Align Hips with Straight-Leg Hip Twist

Align hips with straight-leg hip twist stretch—an important stretch for tennis players, as it rotates and relaxes the muscles of the spine while the muscles of the hip are contracted. The hips are the power center of your body: they connect the lower body and the upper body to work in unity while providing stability, strength, and flexibility to both upper and lower body.

Align hips with straight-leg hip twist

Scorpion exercise to relieve your tight back

Relieve your tight lower back with the Scorpion exercise

Almost everybody, athlete or not, has the unpleasant feeling of stiff or achy lower back sometimes. Often, the more you sit, the worse it gets. To feel better, we tend to stand up and bend over to stretch that tight back a little bit. It may relieve the tension for a short time, however, bending over is not the right […]


How Integrative Medicine makes you better and the one-legged squat makes you stronger

For maximum performance, the body needs to be healthy. Not just strong, fit, flexible and agile, but also healthy from the inside out. Your heart needs to be strong and the arteries nice and clean. Your metabolism needs to be healthy and the digestion optimal. If you don’t digests the  foods that you are eating (and you are eating only […]

Veggie turkey

The Grid, orange roller

7 Simple Ways to Create Musculoskeletal Balance

The hardest thing in life and sport training is to remain balanced. In life, work, family, school, chores, studies, health, cooking and other duties call for your attention and you need to stay focused on giving all of them enough attention. In your sport training, you need to work on your strength, power, flexibility, quickness, your sport specific skills, mental […]