#fexibility

Hip flexors feel tight? They’re probably weak, not just tight. Yes, they need stretching — but they also need strengthening. When you’re riding or sitting down they’re stuck in the same shortened position for long periods, so start working on strengthening them at length too. Your hips will thank you! #fitness #riderstrength #equestrianfitness #hipflexors

If you’re only focusing on the STRETCH for your flexibility goals, you’re missing a huge piece of the puzzle— one that can not only increase the likelihood of injury if missing, but can also directly prevent you from accessing deeper ranges of motion over time in your practice. Strength work doesn’t make you TIGHT if practiced intentionally alongside your flexibility work. But it can be the missing key to breaking out of your flexibility and splits plateau. Here are a few foundational drills I recommend everyone start with to start incorporating strength into your practice. 🔥RDLs These help build strength in the lengthened position of your hamstrings and glutes, with stiff leg RDLs focusing especially on those hammies 🔥Hip Thrusts The counterbalance to your RDLs, these reinforce good glute engagement to help you get deeper into hip extension (especially useful for your front splits) 🔥And finally, adding accessory work like calf raises and single leg balances will help you build balance and long lines to give your splits that final touch of aesthetics and freedom. And if you want help integrating drills like these into your flexibility practice so you see better gains, comment “GOALS” and I’ll reach out.

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It’s true when they say if you don’t use it you’ll lose it 🙃 took a month off of stretching and we’re back to it 🤸🏻‍♀️ #stretching #frontsplits #hipmobility #thesplits #splitprogress

Strength 🤝 Flexibilty ✨That’s where the magic happens baby✨ If y’all have specific flexibility questions or requests drop em! I make a special point to create a variety of different types of content (especially free content on here) but I love knowing what lights you up! It’s been an honor to train with you this year and I’m so excited to make more magic with you in 2026. 🧝‍♀️⚔️✨ I saw @mmikareads do this move with a lil spin and knew I had to try 🫶 we will continue to work on the booty shuffle in the straddle 😂🙌 The @oneractive Softmotion straight leg pant obsession continues ☕️ #splits #mobilitydrills #middlesplits #flexiblity #mobility

Middle splits are the goal? Make sure you’re getting ridiculously strong in the active version too—not just relying on assisted holds. Your hips will say gracias. #middlesplit #sidesplit #stretching #flexibility #mobility

Snippets from my front split training 🎥 I always include some sort of a hinge in the beginning focusing on the hammies - currently working on single straight leg RDL. Stepped on a plate for extra range and more stretch at the bottom. For hip extension I’ve been experimenting with long lunge isos holding a resistance band overhead that pulls me back. The more I lean backwards, the more I can recruit the extensors (also great carryover for backbends). Last thing I do are front foot elevated split holds without support from the arms, gradually building more time under tension here gradually. #frontsplit #stretching #flexibility #mobility #gymnastics

Probably one of my favourite exercises ever! Great for core strength, alignment, upper body strength, standing hip stability and hip flexors strength too. Comment the word ‘EXTENSIONS’ to get the link to my 6-week program specifically designed to improve extensions height & control ✨⬇️

Hip mobility is a must for glute growth because it improves how your hips move and function. Tight or weak hip flexors pull the pelvis forward → glutes can’t fully activate. Strengthening hip flexors improves pelvic position, range of motion, and glute engagement during squats, lunges, and thrusts. Better mechanics = better glute growth. Train the hips as a system, not just one muscle. 👉 Save this for leg day 👉 Follow for more glute & training education Full program to train your GLUTES on my BIO 🔗 Pink fit is from @prozis dc VANV10 #GluteGrowth #HipFlexors #Biomechanics #LegDay #mobilitytraining

Can you actually get the splits in 4 weeks? Let’s have an honest chat 👇 I know those reels are tempting. Believe me, I get it! But forcing your body into a position it’s not ready for isn’t a shortcut… it’s a fast track to injury. ↪Real flexibility? It takes time. It takes consistency. It takes showing up even on the days it feels like nothing is changing. ↪There is SO much beauty in being a beginner. In learning what your body needs, how it moves, what makes it feel good. ↪Stop rushing the process and start enjoying it! Teach your body to trust movement, listen to it, work WITH it. That’s where the real magic happens. If you’re ready to stop chasing quick fixes and start seeing REAL lasting results, I’d love to work with you! Comment QUIZ to get started.

Yes, doing the splits looks fun (and okay… it is 😌), but it’s more than just a party trick. Flexibility is freedom. It keeps your body moving the way it’s meant to—reducing injury, improving posture, and taking pressure off your joints. The more mobile you are, the easier everyday life becomes… from bending down to tie your shoes to staying active as you get older. It’s not about being extreme—it’s about longevity. Taking care of your body now so it takes care of you later. So yeah, I’ll keep working on my splits… not just for the aesthetic, but for a stronger, healthier future 💫

Hip mobility is a must for glute growth because it improves how your hips move and function. Tight or weak hip flexors pull the pelvis forward → glutes can’t fully activate. Strengthening hip flexors improves pelvic position, range of motion, and glute engagement during squats, lunges, and thrusts. Better mechanics = better glute growth. Train the hips as a system, not just one muscle. 👉 Save this for leg day 👉 Follow for more glute & training education Full program to train your GLUTES on my BIO 🔗 Fit from @prozis dc VANV10 #GluteGrowth #HipFlexors #Biomechanics #LegDay #mobilitytraining