The Tibialis Posterior is one of the most underrated muscles for fixing knee, ankle, and foot pain.

Weakness here shows up in countless injuries - yet most rehab overlooks it. Let’s break down why it matters & how to train it 👇 1️⃣ Why it’s so important
Research links a weak tibialis posterior to ankle & foot pain.

This muscle originates on the back of the shin and runs behind the medial ankle, under the foot. Its unique position makes it essential for arch control.

Struggling to squat deep without buttwink or your back rounding?

Most people blame it on ankle mobility… but that’s only part of the story.

Here’s what you need to know to fix your squat at the root cause 🧵 The real question: why is ankle mobility limited in the first place?

Most people are missing one key piece of hip mobility.

And if you don’t have it, your low back is the one paying the price.

Let’s talk about hip extension 🧵 Hip extension = your ability to bring your leg fully under you and slightly behind you.

It’s one of the most commonly limited motions I see when assessing clients.

Most people think Sciatica is caused by a tight piriformis muscle.

But the piriformis is usually just the messenger, not the root problem.

Here’s what’s really going on (and how to fix it)… 🧵 Most people with sciatica think the issue is their piriformis muscle being too tight and pressing on the sciatic nerve.

So, they stretch it or roll it out for temporary relief…

But that tight piriformis is usually just a symptom of something bigger.

One of the most overlooked culprits in stubborn low back pain?

👉 The Quadratus Lumborum (QL).

It’s tight, overactive, and pulling your spine out of balance more often than you think.

Here’s why it matters and how to fix it 🧵 First, it’s key to understand that the QL runs between your pelvic crest and lowest rib.

Most people think anterior pelvic tilt, or hyperlordosis, is caused by:

•Tight hip flexors
•A tight low back
•Weak abs & glutes

But that’s just scratching the surface.

Understanding the real cause leads to better resulting fixing it 👇 The overlooked question:

👉 Why are these muscles tight or weak in the first place?

The most underrated (and surprising) key to glute activation you’ve never considered: Your big toe.

There is an inherent connection that most aren’t aware of.

Here’s why - and you can use it to improve strength and boost performance. 🦶🍑 First, two key facts:

1️⃣ Your glute max’s main job is hip extension, or straightening the hip.

The reverse plank might be the single most underrated exercise for fixing slouched posture (thoracic kyphosis).

Why?

Because it addresses the real underlying issues at both your shoulders and hips.

Here’s why it works, and how to do it 🧵 Most people think “fixing posture” is about pulling your shoulders back.

That’s not the case.

Slouched posture often stems from:
•Limited hip extension - the ability to get the legs under us properly
•Limited thoracic extension - secondary to a tight front ribcage

Most people with chronic low back pain don’t realize that tight fascia in one key area could be a major contributor.

This area is called your Thoracolumbar Fascia, and it could be the secret to unlocking your low back.

Here’s what it is, why it matters, & how to fix it 👇 Let’s talk about the Thoracolumbar Fascia.

It’s a dense connective tissue in your lower back that connects your trunk and your limbs. It helps transmit force when you walk, run, twist, or lift.

Dead hangs are one of the most powerful tools for shoulder mobility & spinal decompression

However, very few people are doing it in a way that unlocks its true benefits.

🧵 Here’s how to do it right and why it matters: Let’s start with what’s really happening when you hang:

As your arms go overhead, the lats get stretched.

But not just the lats - your pecs, intercostals, and even parts of the back ribcage begin to open.

95% of people with “weak” or “underactive” glutes just simply don’t know how to train them properly.

So they do endless glute activation drills to try to fix it, when in reality they just need the right cues.

Here’s a fool-proof guide to feel your glutes properly engage 🍑💪🏼 To get a muscle to contract powerfully, it first needs to be fully lengthened.

For the glutes, this means getting a deep stretch through hip flexion, such as a hinge:

Your “tight” hip flexors probably aren’t too strong and overactive.

In fact, tightness is often a sign of weakness.

Here’s why stretching alone won’t fix it, and what to do instead (with specific drills at the end):👇 Most people feel their hip flexors (like the psoas) are tight, so they stretch them constantly…

…but the tension doesn’t go away for more than a few minutes.

Why?

Because the muscle isn’t just tight, it’s weak and dysfunctional.

🧵 Most people are not training their Glute Med properly.

Those banded lateral walks?

Side-lying leg raises?

They’re only hitting half the equation.

Here’s what 95% of people are missing when it comes to glute med function (and how to fix it): 👇 Yes, those typical glute med exercises do activate it.

But they mainly target the back fibers, which help abduct and externally rotate the hip.

This is a key missing piece to many people’s hip mobility work. There are two primary phases to muscles: Concentric (shortening) actions and eccentric (elongation) actions.

There's lots of information on what to do if you have tight hip flexors, but what a lot of it misses is the difference when issues are only on one side:

It took me 10 years to learn about posture that I'll teach you in one minute:

Bunions aren't genetics, they are just misunderstood. Here's how they really develop and what you can do to fix them:

Do this to noticeably fix your rib flare in minutes:

The Myth of Your Weak Glute Med:

Most think a "Pooch Belly" is caused by belly fat and bloating. While this is partially true, there is a huge factor that might blow your mind:

I'll show you the best exercise to get immediate results fixing uneven shoulders: