Movement Prep for Optimal Function: Lower Body || Foundation Drills to Free Valgus Knees

If you have a valgus knee, the most common cause is that your adductors are over-active and dominant, while your glute medius is inhibited and not firing optimally as you move, leaving your hip to fall into excessive internal rotation.


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Movement Prep for Optimal Function: Lower Body || Advanced Drills to Free Valgus Knees

Eliminating knee cave and ensuring your hips are free to allow knees to track in line with your 3rd toes is vital to ensure knee and hip joint health and optimise your squat, lunge, gait and even deadlift pattern. The most common cause of valgus knees (or knee cave) is over-active and tight adductors coupled with inhibited or weak glute medius.


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Movement Prep for Optimal Function || Advanced Drills to Eliminate Posterior Pelvic Tilt

Advanced Drills to Eliminate Posterior Pelvic Tilt Excessive Posterior Pelvic Tilt (aka. Butt Wink) puts the spine in a very vulnerable position under load, putting you at risk of injury, hindering your deadlift and squat pattern and is a common cause of lower back pain. Try these advanced drills to free your posterior chain and improve your spinal alignment

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Movement Prep for Optimal Function || Advanced Drills to Control Anterior Pelvic Tilt

Advanced Drills to Control Anterior Pelvic Tilt Excessive anterior pelvic tilt leads to lumbar hyperlordosis, putting a sheering force on the lumbar spine. When the hips are stuck in an anterior tilt your ability to brace your core and activate your glutes is severely compromised.

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Movement Prep for Optimal Function || Foundation Drills to Control Anterior Pelvic Tilt

Excessive anterior pelvic tilt leads to lumbar hyperlordosis, putting a sheering force on the lumbar spine. When the hips are stuck in an anterior tilt your ability to brace your core and activate your glutes is severely compromised.

Try these foundation drills to free your front line and your spinal alignment


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Movement Prep for Optimal Function Lower Body || Foundation Drills to Improve Ankle Mobility

Limited ankle mobility can cause a ripple effect of dysfunction or throughout the knees, hips and upper body, and will hinder your squat and lunge pattern. Try these drills to free your ankles and improve your dorsiflexion

Check out our official website at: https://functionaltraininginstitute.com

Movement Prep for Optimal Function: Lower Body || Advanced Drills to Improve Ankle Mobility

Improving ankle mobility is vital for maximising your squat and lunge performance, and will help ensure your knees and hips can move optimally, having a huge ripple effect on whole body function and strength.

Check out our official website at: https://functionaltraininginstitute.com

CoreFit Newcastle – Pelvic Bridge

This exercise is great for isolating the glutes, which help produce power and stability in the pelvis. 1. Lay on your back, knees bent, feel hip width apart 2. Squeeze glutes and bridge hips to the sky 3. Release back down to the ground and relax 4. Perform 3 sets of 10-15 repetitions Quick tip: Try keeping your hamstrings soft. You want your glutes to engage before your hamstrings.

For more information please visit our website: https://www.corefitnewcastle.com.au/

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