Every vertebra is a marvel of structure and function, designed to support weight and protect the spinal cord. ✨ The Vertebral Body: The front, weight-bearing part of the vertebra is lined with hyaline cartilage and separated by intervertebral discs to absorb shock. ✨ The Vertebral Arch: The lateral and posterior parts form the vertebral foramen, which houses the spinal cord. Its bony prominences, including spinous and transverse processes, serve as attachment points for muscles and ligaments, enhancing stability and mobility. Do you want to dive deeper into spinal anatomy? ? Explore our detail ..read more

How strong is your single-leg control? ? Test yourself with these shrimp squat variations, progressing from easiest to hardest! ✨ Which level can you reach? ? Shrimp Squat (foot to floor): This is the best starting point, keeping your foot grounded for more stability. ? Shrimp Squat (feel up): This exercise increases the challenge by reducing support and increasing the range of motion. ? Full Shrimp Squat: The ultimate leg strength, balance, and control test! ? Think you’ve got what it takes? Submit your video by March 10! Upload to your story, tag @muscleandmotion, and we’ll repost our favori ..read more

The Straight Arm Frog Stand is a key exercise for building strength, balance, and control as you prepare for the Planche. This video focuses on proper alignment, engaging muscles like the anterior deltoid and wrist flexors, and addressing common challenges such as wrist pain and shoulder weakness. Discover practical tips to refine your technique and progress safely. For more guidance, explore our app with detailed tutorials and expert tips! ---------------------------------------- For more videos, subscribe to our channel here on YouTube at the link below, and don’t forget to turn on notificat ..read more

The ring dip is a staple in gymnastics and competitive fitness, offering a true test of strength and control. ? What makes it unique? Thanks to the dynamic nature of the rings, this powerful movement targets your pectoralis major, triceps, and anterior deltoid while demanding exceptional stability and coordination. It's not just an exercise it’s a full-body challenge that builds strength, enhances control, and improves overall athletic performance. ? Ready to elevate your training? Explore more about movement and biomechanics with the Muscle and Motion Strength Training App—link in bio! #bodyw ..read more

The close-grip bench press is designed to target your anterior deltoid and triceps, but one common mistake can limit its effectiveness. ❌ The Mistake: Gripping the barbell too close. A grip that’s too narrow restricts the shoulder's range of motion in the sagittal plane, forcing the movement into horizontal adduction. This shifts the load from the anterior deltoid to the pectoralis major, reducing the focus on your triceps and altering the purpose of the exercise. ? Pro Tip: If your elbows start to flare out during the movement, it’s a clear sign your grip is too close. Adjust to a slightly na ..read more

After countless questions about hand position in bicep curls, we are here to clarify! While all elbow flexors are engaged in every variation, your grip choice shifts the emphasis to different muscles. ✅ Supinated Grip (Biceps Curl) The biceps brachii is a strong elbow flexor and forearm supinator, making this position mechanically advantageous. While the brachialis and brachioradialis assist, the biceps generate force. ✅ Mid-Position (Hammer Curl) The brachioradialis becomes more involved due to its optimal leverage. The brachialis also contributes significantly since it is not affected by for ..read more

➡️ Frontal Plane In this position, the arms move directly to the sides, perpendicular to the body. This movement follows traditional shoulder abduction and engages the deltoid muscles. ➡️ Scapular Plane In this position, the arms move slightly forward (30-45° from the frontal plane) rather than directly to the sides. This alignment places the scapula and shoulder joint in a more optimal position, benefiting individuals experiencing shoulder discomfort or pain. ? Want to perfect your exercise technique? Get free access to a 3D animated breakdown of the Lateral Raises from the Muscle and Motion ..read more

Lateral raises are among the best exercises for building strong, defined shoulders, but improper form can shift the focus away from the middle deltoid! ❌ The mistake: Rotating the shoulders outward to lift the dumbbells instead of properly engaging the middle deltoid. This movement relies more on the external rotators rather than effectively targeting the delts. ✅ The fix: Keep the arms straight or slightly bent, ensuring that your elbows, not just the dumbbells, reach shoulder height. ? Want to train smarter? Learn the biomechanics behind every movement with the Muscle and Motion Strength Tra ..read more

Eagle Pose (Garudasana) is a powerful equilibrium asana that challenges your balance, alignment, and flexibility. This video breaks down the pose step-by-step, highlighting key muscle activations like the quadriceps, gluteus maximus, and core while stretching muscles such as the scapular adductors, posterior deltoid, and hip lateral rotators. Learn how to refine your technique, prevent pelvic collapse, and avoid common mistakes. Want more insights? Check out our app for detailed videos on common errors and how to correct them! For more videos, subscribe to our channel here on YouTube at the li ..read more

Push-ups are a classic upper-body exercise, but your grip width can make all the difference in muscle activation: ? Wide Grip Push-Up: In this variation, the shoulder joint performs horizontal adduction, increasing the range of motion and shifting the emphasis to the pectoralis major. The wider hand placement reduces triceps involvement, allowing the chest to handle most of the load. ? Close Grip Push-Up: The shoulder joint primarily performs flexion with less horizontal movement. This position reduces the range of motion at the shoulder joint and emphasizes elbow flexion and extension, engagi ..read more