Muscle and Motion

Small Adjustments, Big Glute Gains: Hip‑Abduction Variations 🍑✨ By understanding biomechanics, you can squeeze every rep for maximum payoff. A tiny torso tweak changes which glute fibers fire hardest: 🔹 Upright torso The legs sweep outward on a slightly horizontal path; the glute medius is the primary mover, while the glute maximus assists. 🔹 Backward lean With the torso reclined, the legs move mainly in the frontal plane; the glute medius remains the primary mover, and the glute maximus contributes only minimally. 🔹 Forward lean The hips are flexed at a ~30-40° forward torso angle. In this position, the upper fibers of the gluteus maximus work alongside the gluteus medius as the main force generators. ⚡ Takeaway: Leaning forward during seated hip abduction also recruits the gluteus maximus, turning it into a dominant contributor alongside the gluteus medius. 🌟 Ready for smarter glute training? Discover 3D anatomy, expert cues, and hundreds of exercise breakdowns in the Muscle and Motion Strength Training App. Link in bio! #GlutesWorkout #legday #strengthtraining #gymtips #muscleandmotion

Romanian Deadlift Mistake That’s Holding You Back! 🏋️‍♂️ The RDL is one of the most powerful lower-body exercises in the gym, but small mistakes can cost you results. One of the most common? Letting the bar drift too far away from your shins. 👉 When the bar drifts forward, it increases the moment arm on your lower back, shifts your center of mass away from your midfoot, and forces your torso to lean forward. This means less power from your legs and hips, more strain on your spine, and reduced efficiency. 🔥 Fix it fast: Keep the bar close to your shins. This reduces lower back strain and allows for better force production from your legs and hips, the true power engines of the lift. 👀 Tag a friend who needs to check their deadlift form! Want to improve your RDL technique? Check out the Muscle and Motion STRENGTH TRAINING APP link in bio! 📷

Build Bigger Triceps with Dumbbells! 💪🔥 Want to grow stronger, more defined arms? The seated dumbbell overhead tricep extension is a must-try! By positioning your arms overhead (shoulder flexion), this exercise stretches the triceps in their lengthened state, an optimal stimulus for muscle growth and hypertrophy 💥 💡 Focus on controlled reps, feel the stretch, and push your triceps to the limit! 🌟 Join the Muscle and Motion App Family! 🌟 Unlock expert insights, 3D animations, and movement analysis to improve your training! 🚀 Want to understand and not just perform exercises? Check out the Muscle and Motion STRENGTH TRAINING APP link in bio! 📷 #tricepsworkout #dumbbellworkout #muscleandmotion #hypertrophytraining #strengthtraining #armday

Master the Bench Press! 💪 The bench press is more than just an exercise; it's a symbol of upper body strength. It's more than just lifting weights; it's about building a foundation of strength, discipline, and resilience. Our animation is designed to guide you through the intricate details of the bench press. It aims to maximize your workout’s effectiveness, focusing on enhancing upper body strength, refining your technique, and deepening your understanding of the specific muscles engaged during each exercise. Want to understand and not just perform exercises? Check out our STRENGTH TRAINING APP, link in bio! #benchpress #strengthtraining #GymLife #WorkoutEssentials #LiftHeavy #fitnessjourney #muscleandmotion

Stability Challenge of the Month: Can You Nail 5 Perfect Reps of the Single-Leg RDL?! This month, we’re challenging your stability, control, and coordination with the single-leg Romanian deadlift (RDL). Think you’ve got what it takes? Here’s how to complete the challenge: ✅ Hold a 10 kg dumbbell in one hand, opposite the standing leg. ✅ A full rep counts only if one side of the dumbbell touches the floor and you return to full extension. ✅ Keep your back neutral, hips square, and the lifted leg aligned with your torso. ✅ Control the entire movement–no wobbling or bouncing. ✅ Perform 5 slow and controlled reps on each leg–no resting the lifted leg between reps. 💪 Think you’ve got what it takes? 💡 Want to master your technique? Learn more in the Muscle and Motion Strength Training App link in bio! 📌 This content is meant to support your learning and training journey. Please listen to your body and use proper safety measures. #stabilitychallenge #romaniandeadlift #rdl #muscleandmotion

Struggling with Your Overhead Press? This Might Be Why! 🎯🔥 One of the most common mistakes we see: elbows drifting too far behind the bar. When this happens, the lift gains a horizontal component, making it harder to control, reducing efficiency, and shifting load away from the primary target muscles. The result? Less strength, less stability, and less progress. 💡 Want to learn how to fix this and avoid other common mistakes in the shoulder press? Check out the Muscle and Motion STRENGTH TRAINING APP link in bio! #strengthtraining #muscleandmotion #biomechanics #trainsmart #StrengthTrainingApp

Want Visible Abs? It’s Not Just About Reps! 💥 We all want visible abs, but it's time to level up if you still do endless crunches on the floor. 🧠 Like any muscle, the rectus abdominis (your "six-pack") needs resistance to grow. Bodyweight crunches are fine, but not enough if you’re chasing hypertrophy. 🔥 Enter the abdominal crunch machine - your abs’ new best friend! The machine allows you to add resistance at any level, providing your rectus abdominis with the progressive resistance it needs, while maintaining strict form and preventing compensation from other muscle groups. 💡 Want to train smarter? Explore the Muscle and Motion Strength Training app , designed for trainers, physiotherapists, and fitness enthusiasts alike, link in Bio! #muscleandmotion #coretraining #sixpackabs #HypertrophyTraining #strengthtraining

Pull-Ups Aren’t Just About Your Lats 💡🧠 Struggling with pull-ups? The problem might not be your lats- it could be your core. A common mistake during pull-ups is excessive arching of the lower back, usually caused by weak abdominal muscles that fail to stabilize the pelvis. When your core isn’t engaged, you lose alignment, making the movement less efficient and harder to control. 🔥 The fix: ✅ Engage your core before every rep. ✅ Train with hollow body holds to improve body positioning. ✅ Add anti-extension core work like planks and dead bugs to support your spine. A strong core = cleaner, more powerful pull-ups. 💡 Want to train smarter? Explore the Muscle and Motion Strength Training app, designed for trainers, physiotherapists, and fitness enthusiasts alike. link in bio! #pullupmistakes #corestability #fixyourform #muscleandmotion #trainsmart #StrengthTrainingApp #anatomyinmotion

Don't miss out ⏳ 4th of July Sale! Get 40% OFF all Apps & Online Courses now!🎉💪 Link in our bio!🔗 Lying Triceps Extension: Stop Using Your Shoulders! 🚫 Trying to build bigger triceps? Be careful - more shoulder movement isn’t better. You might think, “But the long head of the triceps crosses the shoulder; doesn’t shoulder movement help stretch it for more hypertrophy?” ✅ Technically, yes, but here’s the problem: ❌ When the shoulder moves excessively, muscles like the posterior deltoid and lats start helping, shifting the load away from the triceps. ❌ Plus, this movement reduces the range of motion at the elbow, where the triceps should be doing the real work. So instead of amplifying the stimulus, you lose tension on the muscle you’re trying to target. 🔥 The fix? Keep your shoulders stable. Focus on isolating the elbows; that’s how you fully engage the triceps and get maximum benefit from each rep. 💡 Want to train smarter with 3D anatomy and expert tips? Get our Strength Training App and level up your coaching with every rep. #tricepstraining #fixyourform #muscleandmotion #strengthtraining #hypertrophytips #tricepsextension

40% Off All Apps from Muscle & Motion

Does Shoulder Position Affect Biceps Growth? 🤔💪 Long-held theories have held that training the biceps in a lengthened position (like the Bayesian curl) leads to greater hypertrophy than a shortened position (like the preacher curl), as seen in other muscles like the hamstrings. But a 2025 study by Attarieh et al. put this to the test! 🔬 👨‍🔬 What did they test? Researchers compared the two exercises with identical resistance profiles but different shoulder positions: ✅ Preacher Curl – Biceps shortened ✅ Bayesian Curl – Biceps lengthened 📊 The results: 🔸 Both exercises led to similar gains in muscle size and strength. 🔸 No added benefit was found for training at longer muscle lengths. 🔸 No regional hypertrophy differences in the biceps. ⚖️ What does this mean? The study suggests that the biceps may not benefit from training in a lengthened position due to its muscle fiber characteristics. Since both exercises led to similar hypertrophy and strength gains, you can choose either based on comfort and preference, without worrying about missing out on results. 📣 Which one do you prefer, preacher or Bayesian? Let us know in the comments! 👇💬 #muscleandmotion #bicepsworkout #hypertrophytraining #strengthtraining #fitnessscience #Biomechanics

Sale extended until July 10, 2025!⏳ Summer Sale: 40% OFF on all Apps & Online Courses! Limited Time! 💪🔥 Bulgarian Split Squat: The New King of Leg Day? 👑 Want stronger legs, better balance, and serious glute engagement all in one move? The Bulgarian split squat delivers. Why it's so effective: 🔹Builds glutes and quads 🔹Improves balance and core stability 🔹Fixes left-right muscle imbalances 🔹Increases range of motion and time under tension 🔹Stretches the rear-leg quads for added mobility 🔹Challenging even with light weights ✅ Trainer tip: Lean slightly forward to maximize glute engagement. Stand out in the fitness industry – master the science of movement and lead with confidence - Link in bio! #muscleandmotion #bulgariansplitsquat #legday #glutes #quads #strengthtraining #fitnessmotivation #biomechanics

40% OFF – Summer Sale Is On!☀️ Train smarter, teach better, and elevate your expertise with our leading apps and courses.💪 The Hack Squat and Why We Love It!🔥 The hack squat allows you to heavily load your legs while keeping your body stable and supported. Unlike the barbell squat, it doesn’t require advanced technique or balance, making it perfect for lifters who want to train hard and stay safe. With your back fully supported and feet firmly planted, you can focus entirely on pushing through your quads and glutes and building serious lower-body strength. 🌟 Ready for smarter glute training? Discover 3D anatomy, expert cues, and hundreds of exercise breakdowns in the Muscle and Motion Strength Training App. Want to discover how to maximize your workouts? Check out the Muscle and Motion STRENGTH TRAINING APP link in bio! 📷

What is a Drop Set? 📢 Want to push your muscles to the limit and break through plateaus? Try the drop set! 💪 A drop set is an advanced training technique where you perform a set of an exercise until failure, then reduce the weight and continue for more reps, repeating this process multiple times. It's a great way to maximize muscle growth and increase workout intensity. 🎯Benefits of drop sets: 💪Maximized muscle growth 🔥Increased workout intensity 🏋️‍♂️Enhanced muscle endurance 📲 Like this post? Give it a thumbs up, share, and tell us in the comments how your workout went using drop sets! 💬 #Fitness #GymLife #musclebuilding #strengthtraining #fitnessmotivation #muscleandmotion

Understanding the Abdominal Wall Has Never Been This Simple! 🔥🧠 ✨ Learn which aponeuroses pass in front of and behind the rectus abdominis - and how their arrangement changes above and below the arcuate line. Our 3D animations make it effortless to visualize how the abdominal wall is structured, turning complex concepts into clear, practical knowledge. 🌟 Ready to truly understand your abdominal anatomy? Discover detailed 3D animations, expert insights, and a new learning method with the Muscle and Motion Strength Training App. Check out the Muscle and Motion STRENGTH TRAINING APP link in bio! 📷 #muscleanatomy #trainsmart #muscleandmotion

Level Up This Summer – 40% OFF Advance your skills with our pro-grade tools and stay ahead in the fitness game. 🤸‍♂️ Struggling with the Kipping Handstand Push-up? You might be missing one key detail: the triangle of support 🔺 Your hands and head should form a triangle, not a straight line. This position is important because your center of mass needs to remain within the base of support to maintain balance. When you tuck your knees toward your chest during the kip, your center of mass shifts forward. If it moves beyond the support base, you lose balance and fall. Placing your hands too close to the head makes the triangle too narrow, making it easier for the center of mass to move outside the base ➡️ leading to a fall 💥 ✅ What can you do? Place your hands slightly forward to widen the triangle and keep your center of mass within the base. This improves balance and control 💪 Summer Sale: 40% OFF on all Apps & Online Courses! Limited Time! 💪🔥 Stand out in the fitness industry – master movement science and lead confidently. Link in bio!👆 #muscleandmotion #handstandpushup #gymnastics #crossfit #bodycontrol #gymnasticstrengthtraining

Strength Challenge of the Month: Can You Squat Your Bodyweight for 3 Reps? 🏋️‍♂️🔥 This month, we’re putting your strength, control, and technique to the test with the back squat. But heads up, this challenge is for experienced lifters only. How strong are you? Let’s find out. ✨ Here’s how to crush the challenge: ✅ Perform a back squat with at least your bodyweight on the bar. ✅ Complete at least 3 controlled reps–no max singles! ✅ Your thighs must drop below parallel ✅ Maintain proper form, no collapsing knees, rounded back, or lifted heels. ✅ Control the movement– no bouncing out of the bottom! Think you’ve got what it takes?💪 💡 Want to master your technique? Learn more in the Muscle and Motion Strength Training App - link in bio! 📌 This content is meant to support your learning and training journey. Please listen to your body and use proper safety measures. Muscle and Motion is not responsible for any injury. #strengthchallenge #bodyweightsquats #squatform #muscleandmotion #trainsmart