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‘Dead Butt Syndrome’ - SAY WHAT?! There are more and more articles coming out, especially in recent months in light of our global pandemic, about a supposed ‘dead butt syndrome’, or ‘gluteal amnesia’. This condition is thought to be characterized by a person’s body ‘forgetting’ how to ‘turn on’ or ‘fire’ a gluteal contraction due to extended periods of time in a seated position. But can this actually happen? If it does happen, how does this actually happen anatomically? Can our glute muscles actually ‘forget’ how to activate properly? Do long periods of sitting actually have an effect on our muscle mass, appearance, and strength? In this article, we explore the validity of this topic about how to turn on your glutes as well as provide you with exercises that will actually target your glutes!

Chances are if you’ve found yourself reading this blog post, then you’ve been searching for insights on that frustrating pain over the front of your hip. Rest assured that you’re not alone, hip pain described as sharp and/or pinching pain in the front and/or inside of the hip is nothing we haven't heard before! While there are many things that may contribute to anterior hip pain, one of the most likely culprits is something called “femoroacetabular impingement syndrome” (FAIS). It’s a fairly technical name to describe a problem that relates to naturally occurring differences in the anatomy (or what we often call “morphology”) of the hip. In this article, we will help you understand how to manage hip impingement with physical therapy treatment and exercises!

The single leg Romanian deadlift is a whole body, complete, functional exercise that can be used for rehabilitation, as well as strength and conditioning purposes alike. You get phenomenal posterior chain recruitment while working on single leg stability, which is absolutely vital for injury prevention as well as sports performance. Furthermore, because the single leg Romanian deadlift is a variation of a primary movement pattern, the hip hinge, we can scale it up and down in so many different ways to find a suitable exercise variation for anyone! Whether you are a complete newbie to strength and conditioning or a stud who performs the Romanian Deadlift (RD1L) and all its variations regularly, this article will cover the amazing benefits of the single leg Romanian deadlifts as well as a foolproof step-by-step guide to master the single leg Romanian deadlift.

Have you ever strained your hamstring before? You’re not alone! Hamstring strains are among the most common acute musculoskeletal injuries. Athletes who participate in track and field, soccer, and football are especially prone to these injuries given the sprinting demands of these sports. One study found that over a 10-year span in the NFL, the occurrence of hamstring strains was second only to knee sprains. The average number of days lost for athletes with hamstring strains ranged anywhere from 8 to 25 days, which equated to missing up to 4 NFL games or 25% of the season. Even more concerning is that hamstring re-injury rates are extremely high, especially during the first two weeks after return to sport. In fact, over 33% of hamstring reinjuries will reoccur during this time (2). But even with the extremely high reoccurrence rates, there are risk factors that can be addressed now with a proper [P]Rehab routine. In this article, we’ll break down everything you need to know about hamstring strains and the best [P]Rehab exercises for the hamstrings.

Do your hips feel tight? Do you want to learn how to improve the mobility of your hips? The hip is one of the most active and mobile joints in the human body. Whether you perform activities such as walking, ambulating stairs, deadlifts, or playing sports, having adequate hip mobility is important to all! Hip mobility limitations have been associated with issues both upstream (at the low back) and downstream (at the knee). This article will educate you on exercises for tight hips and how to perform them correctly! We’ve also included a FREE program so you can begin performing prehab exercises today!

FAI (Femoroacetabular Impingement) Syndrome is a condition in which the hip structure has been altered, either genetically, or more commonly through physical stresses.  When someone is diagnosed with FAI, they will present with a CAM Impingement (thickening on the femoral neck), a PINCER impingement (deepening of the hip socket), or a combination of both IN CONJUNCTION with pain/symptoms. It is not uncommon for labral tears to be present with FAI Syndrome as well. This article will focus on exercises for FAI syndrome that individuals can use to manage their associated hip pain!

The hip thrust has been increasing in popularity within the last decade. It is arguably the most effective movement to target the glutes. This article will demonstrate how to appropriately perform a hip thrust in addition to showing you many variations to improve the size and strength of your gluteal muscles. When looking at the literature we see how vital gluteal muscle function is in providing knee, pelvis, and trunk stability with the goal of [P]Rehabbing your lower quarter. This article will show you how to master the hip thrust. Your glutes will love you after performing these exercises! Learn how to master the hip thrust exercise!

Can't feel your hip flexor stretch? Are you sure you're doing the hip flexor stretch correctly? You're not alone. The majority of people "stretching" their hip flexors actually aren't performing the stretch correctly and instead are just merely stretching their lower back. This tutorial will walk you through how to stretch your hip flexors the correct way!

Do you have pain in front of your hip with lifting your leg, sprinting, kicking, changing directions, with your leg straight behind you, or simply sitting for a while? It is quite possible you have a hip flexor strain. A hip flexor strain can be a real pain, however, they tend to do really well given the right education, proper exercise prescription, and time. In this article, you'll learn what exactly is a hip flexor strain, what hip flexor strain rehab entails, and the fundamentals of how to manage a hip flexor strain!

The split stance position is hands down one of the most underutilized positions when it comes to leg day workouts and lower extremity rehab. The split stance position can and should be utilized as a transitionary stance between double leg and single leg positions. Double leg support positions like in the squat and deadlift are great for developing strength and power; however, they can hide asymmetries from side to side and don't truly test the body's ability to coordinate complex movement patterns. This is why single leg exercises are a staple in many strength and conditioning and rehabilitation programs alike. However, many people struggle with single leg exercises like single leg Romanian deadlifts, step downs, and single leg hopping due to a lack of coordination, balance, strength, or all of the above. This is where the split stance position shines and can be utilized to "bridge the gap" to single leg exercises. Learning to own the split stance position will elevate your gym games and [P]Rehab your legs alike!