‘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 (RDL) 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.

Progressing exercises is a systematic and organized approach that should be individualized to each person depending on their health, fitness level, and specific goals. The great part about exercise is that everyone is able to start somewhere! No matter what that starting point is for you, the only direction from there is UP. In this article, we will discuss a linear progression of how to progress lower extremity injuries in the clinic. It is imperative to master the fundamentals before working on highly skilled movements. This progression is inspired by the 'Powers Program', which is an evidenced-based lower body exercise progression developed by Dr. Chris Powers, DPT, Ph.D. from the University of Southern California (USC). This program will begin with non-weight bearing isometric holds, don't let these exercises fool you - they are extremely challenging! We then progress to static double leg weight-bearing exercises, followed by single-leg exercises, and finish the exercise progression with dynamic strengthening movements. Follow along in this article to learn how to progress lower body exercises!

Soccer is the world’s most popular sport and demonstrates continued growth in the United States each year. Over 13 million Americans play soccer, and according to US Youth Soccer, there are over 3 million youth soccer players registered in the United States today. Although there are benefits to playing soccer such as improved cardiovascular health, strength, and self-esteem, there are also some inherent risks involved. One study found that there were over 2.4 million soccer-related injuries leading to an Emergency Room visit between the years 2000 and 2012. Another study showed that soccer is the high school sport with the highest risk of injury for female athletes (1-3). In this article, we will highlight the most common injuries seen in soccer and teach you research-based soccer prehab exercises to help prevent these injuries!

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!

This article will demonstrate the 4 of the most undervalued exercises that I wish I had incorporated into my routine throughout my younger years. You learn from mistakes, but the mistakes don't have to be yours. These 4 most undervalued exercises are high-value movements that we have found to provide benefit to numerous clients and patients of ours. These are exercises that should be built into everyone’s program to some capacity. These exercises include 2 upper body and 2 lower body movements. For some, these exercises can be the meat and potatoes of a workout, while others may integrate these movements as part of their warm-up or end of workout burner. A little bit of prehab goes a long way! Don’t be that guy or girl that is going to say “I wish I did something about this earlier.” This article will provide you with the 4 most undervalued exercises that you should integrate today!

No gym, no problem! This article will help you master an at-home workout routine. With home workouts, you likely don't have much exercise equipment. There are a plethora of exercises that you can perform to keep your body in shape. With all the at-home routines I have seen performed, there is one piece many often don't fully understand. That is properly super-setting or pairing exercises. This is achieved by super-setting muscles that perform opposing movements. An example of a superset is to perform a bicep curl paired with a tricep extension, NOT to perform two different bicep exercises after each other. This article will give you a better idea of how to be efficient with your home workouts, we will provide some examples that you can perform at home today to master home workouts!