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Learn the Landmine Hack Squat: Technique and Benefits

Learn the landmine hack squat, a exercise targeting quads, glutes, and core. Discover proper form and muscle benefits in this guide.

Hip Tightness After 50: Causes, Best Stretches, and Daily Mobility Tips

Learn why hip tightness increases after 50 and how to fix it with daily mobility tips, effective stretches, and breathing techniques to stay pain-free and flexible.

How to Do Hip Circles: Improve Hip Mobility and Strengthen Your Core

Learn how to do hip circles from tabletop position to improve hip mobility, core strength, and joint control. Great for warm-ups, rehab, or mobility training.

Glute Bridge March: How to Do It, Benefits & Muscles Worked

Learn how to perform the Glute Bridge March exercise correctly, improve glute strength, stability, and discover all the key muscles activated during the move.

Learn how to do a reverse clamshell, a hip mobility exercise.

Learn how to do a push up plus to help shoulder stability & strength.

Learn how to do scapular pull ups with this step by step guide! Perfect for learning pull ups, improving posture, and building upper body strength.

How to Do the Poliquin Step Up: A Guide to Bulletproof Your Knees

Learn the Poliquin Up to boost knee stability & lower body strength! Learn slow, controlled steps for quads & balance.

Common Hip Thrust Mistakes: Fix Your Form & Avoid Lower Back Pain

Discover common mistakes when performing hip thrusts, including excessive back arching and improper core engagement, and learn techniques to correct your form safely.

How to Do a Shoulder Pass Through for Better Shoulder Mobility

Learn how to do shoulder pass throughs using a band or stick to improve shoulder mobility, reduce neck tension, and prevent upper body stiffness.

Learn How to Box for Beginners: Essential Boxing Strikes and Defense Techniques

Learn boxing fundamentals with this beginner's guide covering essential strikes, defense techniques, shadow boxing tips, and feinting strategies for success.

A Guide to Taekwondo: Techniques, Kicks, and Fitness Essentials

Taekwondo is a dynamic Korean martial art featuring explosive kicks, sparring, and forms. Learn techniques and fitness tips—from roundhouse to axe kicks.

The Difference Between Jogging, Running and Sprinting

Jogging, running, and sprinting differ in intensity, speed, and energy use. Learn proper form, muscles worked, and which suits your fitness goals best.

Ready to add some spice to your workout routine? Using ankle weights might just do the trick !Learn about the benefits and disadvantages of using ankles weights while working out.

The anterior deltoid is the front shoulder muscle and is one of the three heads of the deltoids. The others being the lateral and posterior heads. The anterior deltoid serves to raise the arm up overhead and is a prime mover in vertical pushing motions.

Are Your Biceps Average? A Guide to Biceps Size

Discover the Average Bicep Size for men and women by age. Understand factors influencing bicep size and effective exercises for growth.

Effective Oblique Exercises and Workouts to Strengthen Your Core

Discover the best oblique exercises to enhance core strength, stability, and balance. Tailor your routine with bodyweight or equipment-based movements for optimal results.

Maximize Glute Growth with the Step-Up Exercise

The Step-Up is a versatile lower body exercise for strength, balance, and cardio, using minimal equipment and offering multiple variations for all fitness levels.

What are the Average Squat Standards for Men and Women

Understanding the average squat standards can help you gauge your strength and track your progress. This overview provides a clear picture of what to aim for, whether you're new to lifting or looking to improve. Explore these benchmarks to see where you stand and find out how you can enhance your squat performance.

1 Rep Max Calculator: Estimate Your Maximum Lift

Learn about the One Rep Max (1RM) - the maximum weight you can lift for one repetition. Discover calculation methods, benefits, common mistakes, and how to integrate 1RM into your workout.

Understanding Hip Anatomy: Flexion and Extension

Hip movements, like hip flexion and extension, are essential for daily activities and sports. Understanding these can improve fitness, posture, and prevent injuries.

A pull day workout focuses on exercises involving pulling movements, targeting muscles like the trapezius, latissimus dorsi, and biceps. Learn routines for all fitness levels.

External rotations enhance joint stability, athletic performance, and reduce injury risks. Key exercises target rotator cuff and hip muscles, important for daily and sports activities.

Compound lifts engage multiple muscle groups, boosting strength and coordination. Key lifts include squats, deadlifts, and bench presses. Balance with isolation exercises.

Natural bodybuilding emphasizes muscle growth without PEDs, focusing on training, diet, and health. Competitions have strict drug tests, highlighting dedication and integrity.

Push Day: A Guide to Training the Upper Body

Learn about push day workouts focusing on pushing muscles like pectoralis, triceps, and deltoids. Includes exercises and routines for beginners to advanced lifters.

The bro split is a popular workout routine focusing on one or two body parts per session, typically training five to six days a week. It's ideal for maximum intensity and muscle recovery, often used by bodybuilders to maximize hypertrophy.

Hinge joints, like elbows and knees, permit flexion and extension, crucial for mobility and stability. Maintaining healthy joints involves regular exercise, proper technique, and hydration.

The standing chest fly is a chest and deltoid exercise using dumbbells to target the upper chest and core. It's beneficial for chest definition and core stability.

The couch stretch is a simple yet effective exercise to improve hip mobility and posture by targeting the hip flexors and quads. Learn how to do it and its benefits.

Featured

The Wellness Vault Podcast: Lee Boyce [S01 E02]

TWV Podcast Season 1, Episode 2: Lee Boyce. Topics included fitness trends, challenges in the fitness industry, short term vs long term goals, the implications of pushing our bodies to the limit, body positivity and fitness in social media.

The Wellness Vault Podcast: Kathleen Trotter [S01 E01]

TWV Podcast Season 1, Episode 1: Kathleen Trotter. Topics included “How to find your fit”, the importance of cultivating a productive and healthy mindset, compassion, Kathleen Trotter' fitness journey, and her new book "Your Fittest Future Self" coming out January 5, 2019.