Tight Hips? Limited Range? Here’s what to do:
Your hips move in three planes, but most people only train one. That’s why mobility alone doesn’t fix depth or control.
Here’s a simple plan to unlock your hips:
1️⃣ Sagittal Plane – Hip Hinge / 90/90 Lift Off
✅ Builds forward/backward control
✅ Improves squat depth and hinge strength
2️⃣ Frontal Plane – Side Lunge / Lateral Mobility
✅ Strengthens side-to-side stability
✅ Reduces hip imbalances
3️⃣ Transverse Plane – Hip IR/ER or Thread-the-Needle
✅ Trains rotation and internal control
✅ Unlocks twisting and shifting movements
Want a plan that actually trains your hips instead of just stretching them? Drop a 🍑 in the comments and I’ll show you.
#hipmobility #mobilitytraining #movementcoach #trainyourrange #squatmobility mobilitybychay hips fitnessreels
If your hips always feel tight — this might be why.
Most people never train internal rotation.
So instead they:
• Stretch more
• Foam roll more
• Hope it loosens up
But if internal rotation is weak, your hips will keep feeling jammed in squats, lunges, and even walking.
Mobility isn’t just flexibility.
It’s strength in the ranges you avoid.
That’s what I work on with my 1:1 clients — assessing what’s actually limited and building usable range that transfers to training.
If you’re active and tired of feeling restricted, comment “COACH” and I’ll send details.
Your hip should move through full rotation with control.
Most people only train hips in one direction (squats, lunges, running).
Hip CARs train:
• joint control
• active mobility
• hip stability
Slow it down and control every part of the circle.
DM MOBILITY if you want stronger hips. #mobilitybychay #hipcars
If your body feels stiff every day, it’s not random.
It’s usually a sign your movement hasn’t been trained properly.
Not just tight muscles. Not just “needing to stretch more.”
That’s what we change through 1:1 mobility coaching.
We focus on:
Hip + spine mobility
Shoulder + upper body control
Strength through full range positions
Breaking patterns that create stiffness
So you don’t just feel looser — you actually move better in training and daily life.
DM “MOVE” if you want to start.
#mobilitycoach
#mobilitywork
#hipmobility #deskjobproblems
#movementtraining
Most runners I work with aren’t lacking effort—they’re just undertraining strength.
Strength training isn’t about getting bulky. It’s about building control in the places running breaks you down: hips, glutes, hamstrings, calves, and core.
Try this 2-3x a week
1. Step downs
2. Single Leg RDL
3. Copenhagen Planks
4. Hip Hikes
5. Hip Flexor Lifts
6. Adductors with dumbbell
Nothing fancy. Just consistent.
It’ll help you feel more stable, smoother, and like running takes less effort.
DM me and I’ll help you build a simple plan 🔥#runnersstrength #mobilityandstrength fitnesscoach
Stretch → move through → strengthen. That’s the progression.
Book a session if you want to train it properly.
#movementtraining lowerbodyworkout #glutesandhamstrings #ᴍᴏʙɪʟɪᴛʏᴛʀᴀɪɴɪɴɢ
Being strong doesn’t mean you move well.
If your workouts aren’t translating to:
Speed
Power
Control
You’re missing this piece. I help people build strength that actually transfers to real movement.
DM me “MOVE” to book a mobility + performance call 📲
Most people think a strong core is just about looking good—but a weak core is actually behind lower back pain, poor posture, and even wobbly balance.
This move targets your abs, obliques, and deep stabilizers to build real strength where it matters. Do it consistently, and you’ll stand taller, lift safer, move more efficiently, and feel stronger in every step.
Remember: it’s not about how hard you push, it’s about building control from the inside out. 💪✨
#CoreFix #MoveFit #BackPainRelief #PosturePerfect #FunctionalStrength StrongerEveryday
You don’t need more exercises.
You need better control.
Grip. Core. Control.
Comment CONTROL and I’ll show you where to start.
#movementcoach
#strengthcoach
#mobilitytraining
#trainwithcontrol
#bodycontrol
Tight shoulders? Stiff upper back?
Stop guessing — start moving smarter.
In my 15-min mobility check-in, we assess your body and give you the exact movements you need.
Comment ‘CHECK-IN’ or tap the link in bio.
Stretching alone won’t fix tight hips — and here’s why 👇
Tight hips aren’t usually a length problem.
They’re a control + strength problem.
Your body tightens up when it doesn’t feel safe or supported in a position.
So you stretch… feel better for 10 minutes… and the tightness comes right back.
Real hip mobility =
✔️ strength at end ranges
✔️ control through movement
✔️ teaching your nervous system it’s safe to move
👉 “I work on this in private sessions. DM ‘MOVE’ #mobilitybychay #ᴍᴏʙɪʟɪᴛʏᴛʀᴀɪɴɪɴɢ #movebetter
