This movement is doing a lot more than it looks 👀 Internal hip rotation recruits the adductors and challenges the deep stabilizers of the hip, while knee extension strengthens the quadriceps in a way that supports — not stresses — the knee joint. When the quads can do their job well, the knee doesn’t have to compensate. Adding toe spacers brings the feet back into the conversation. Creating space between the toes improves sensory input and foot mobility, which matters because the fascial system

If your hips feel tight, shaky, or not doing their job properly, don’t skip this. Start with this quick check, then move into two targeted drills that actually fix the issue instead of guessing. • Seated Hip Flexor Hold, 10 seconds This test highlights whether your hip flexors can work without your pelvis tipping or your torso leaning back. If the leg drops or you have to brace with your spine, that’s a strength and control problem, not a flexibility one. • Banded March on Your Back This drill s