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Muscle & Motion The #1 resource for everyone who wants to teach, learn, and understand the anatomy & biomechanics of movement.
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Muscle&Motion is one of the most complete resources on muscular and anatomical dynamics in the world. With thousands of hours of detailed 3D animated video of muscle functions and movement, our apps and resources help personal trainers, athletes, fitness coaches, anatomy students, physical and massage therapists, educators, and fitness enthusiasts enhance their knowledge of muscle movement. Today, Muscle&Motion offers a range of apps helping both professionals and enthusiasts in the sports, health, and fitness spheres in over 100 countries worldwide.

13/10/2026

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 & Motion App Family! 🌟
Unlock expert insights, 3D animations, and movement analysis to improve your training! 🚀

Click the link in our bio and download the Strength Training App (Sign up FREE)💪

11/10/2026

🤔 Which is better for re**us femoris hypertrophy? 🅰️ or 🅱️?

Recent research by Larsen et al. (2024) compared two hip flexion positions during leg extensions:
🅰️ Sitting upright with 90° hip flexion
🅱️ Reclining with 40° hip flexion

📈 Answer:
Position 🅱️ led to greater re**us femoris hypertrophy, while there were no significant differences in vastus lateralis hypertrophy between the positions.

💡 Why did position 🅱️ lead to more hypertrophy?
The researchers suggest that the greater muscle length achieved in the re**us femoris with a 40° hip flexion angle results in higher mechanical tension, a key stimulus for muscle hypertrophy.

Click the link in our bio and download the Strength Training App (Sign up FREE)💪

10/10/2026

💥 Unlock the Power of Trunk Rotation! 🌀

The trunk horizontal rotation with a resistance band is a fantastic way to strengthen your core while improving rotational movement.

This exercise activates the internal oblique on one side and the external oblique on the opposite side, working together to drive powerful and controlled rotation. But there's more! Deep stabilizers like the multifidus and other rotators between the vertebrae ensure smooth, efficient movement while protecting the spine.

At Muscle & Motion, we're here to help you train smarter. 📲

Click the link in our bio and download the Strength Training App (Sign up FREE)💪

08/10/2026

The Somersault Squat is a great exercise for challenging your quadriceps through a deep range of knee flexion. 🏋️‍♂️

Unlike a traditional squat, the movement is highly knee-dominant, with large knee motion and relatively little hip motion.

A great squat variation for putting more focus on the quads. 🔥

Want to learn more about common mistakes and the biomechanics of the Somersault Squat?
Check out the full exercise breakdown in the Muscle & Motion Strength Training App. 📲

06/10/2026

BENCH PRESS POWERLIFTING STYLE 🔥

The bench press is a widely-used exercise for both powerlifting and bodybuilding. Powerlifters use it to increase strength and press as much weight as possible, while bodybuilders use it to gain muscle size.
The technique used to perform the bench press and how you structure your training program will vary depending on your goals.

What is unique about the powerlifting style❓
The primary purpose of the powerlifting style is to press as much weight as possible from the chest until you lock out your elbows. Powerlifters arch their back and lift their chest up in order to reduce the distance the barbell needs to travel from the starting position to the chest, thus allowing them to lift heavier weights.

Are you a powerlifter who uses this style? Let us know in a comment 💬 below ⬇️

Click the link in our bio and download the Strength Training App (Sign up FREE)💪

04/10/2026

💪 Enhance Your Core with the Bird Dog Exercise! 💪

Ready to take your core strength to the next level? The bird dog exercise is a fantastic way to engage your core and improve stability.

What is the correct form to execute the exercise, 🅰️ or 🅱️?

The answer is 🅰️! Here's why:

✅ Proper Form:
👉 Keep Your Torso Still: Ensure your torso remains stable while you lift your hand and the opposite leg.
👉 Engage Your Core Fully: Maintaining a steady torso maximizes core muscle engagement and enhances motor learning.

Why not 🅱️?
Rotating the torso too much while extending the hips (🅱️) can reduce the exercise's effectiveness, which aims to improve spine stability and core engagement in a neutral position.

Click the link in our bio and download the Strength Training App (Sign up FREE)💪

03/10/2026

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 & Motion Strength Training app, designed for trainers, physiotherapists, and fitness enthusiasts alike.

Click the link in our bio and download the Strength Training App (Sign up FREE)💪

01/10/2026

Your abs do more than flex your spine. 💪

During movements like active hip flexion, the hip flexors move the leg, but they can also create a tendency for the pelvis to tilt forward.

That's where the abdominal muscles come in: they help stabilize the pelvis and resist unwanted movement.

It's a simple example of an important concept: muscles don't have to create visible movement to be working.

Want to better understand how muscles work during exercise?

📲 Explore the Muscle & Motion Strength Training App and learn the anatomy and biomechanics behind movement.

29/09/2026

Still can't do an L-sit pull-up? 🤔

Most people assume the problem is tight hamstrings.
So they keep stretching... 🧘
But flexibility and active control are not the same thing.

Many people already have enough hamstring flexibility to get into the position passively. The real limitation is that they can't actively hold their legs up while pulling. 💪

That's where end-range hip flexion strength comes in.
If you can reach the position with assistance but can't maintain it on your own, adding more stretching may not be the answer.

Instead, try building strength in that exact position.

Some great exercises include:
✅ Seated pike leg lifts
✅ End-range isometric holds
✅ Other active hip flexion drills

⚠️ Of course, this doesn't apply to everyone. If your hamstring flexibility is truly limiting your range of motion, improving mobility is still important. But if you already have enough range, end-range strength may be the missing piece.

💬 Have you been stretching your hamstrings to improve your L-sit? Let me know in the comments!

📲 Want to learn more about exercise science and biomechanics? Check out the Muscle & Motion Strength Training app. 💙

27/09/2026

🌟 Ready to elevate your practice? Discover the transformative benefits of the king pigeon pose (eka pada rajakapotasana)! 🌟

This advanced pose demands flexibility in the knees, hips, lower back, and shoulders and mobility in the thoracic spine. It's more than just a stretch; it's a full-body challenge that enhances your posture, mobility, and strength.

Curious about mastering this pose? Unlock the full potential of your practice with our Yoga app! Download now for expert guidance, tips, and modifications to perfect this and other poses. Check out our Yoga App link in bio!

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