• Athletes with limited squat, lunge, or sprint mechanics • Runners with anterior hip tightness or low-back compensation • Field and court athletes exposed to repeated hip flexion demands • Lifters losing position or depth under load Why each exercise matters ⬇️ Hip Flexion Lift-Offs – Build active strength and control at end-range hip flexion. Repeated Hip Flexion Stretch (Posterior Pelvic Tilt) – Improves true hip flexion by minimizing lumbar compensation. Single-Leg Glute Bridge – Enhances pe

Weighted Dead Bugs - Friendly on Joints, Effective at Building Muscle | Fitness Drum

I've been doing dead bugs every day - and am surprised by how much they've strengthened my core and reduced my back pain

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Dead bugs are my absolute favorite core exercise! They are easy on the neck and back, great for reaching those deep core muscles and challenges your coordination too. There are lots of variations, since I’m in my distance running era I choose this one to add in some hip flexor strengthening. You can do these without the band around your feet. To do, lay on your back with arms straight up, knees bent at 90 degrees, like an upside down table. Focus on pressing your lower back into the ground throu