👉The gluteal region is much more than just the gluteus maximus. Beneath the surface lies a complex network of muscles and nerves that play an essential role in hip stability, movement, and lower extremity function.

📚The large superficial muscle shown here is the gluteus maximus, which primarily contributes to hip extension and external rotation. Beneath it sit the gluteus medius and minimus, which help stabilize the pelvis during walking, running, and single-leg activities.

🔎Deeper still are the six short external rotator muscles of the hip: the piriformis, superior gemellus, obturator internus, inferior gemellus, obturator externus, and quadratus femoris. These muscles act together to provide dynamic stability to the hip joint while assisting with rotation and controlling femoral movement during functional activities.

🧠One of the most important structures in this region is the sciatic nerve, the largest nerve in the body. It exits the pelvis and typically travels beneath the piriformis muscle before descending through the posterior hip and thigh. The sciatic nerve supplies motor and sensory function to much of the lower extremity, making it a clinically important structure in conditions involving buttock pain, posterior thigh pain, numbness, tingling, or weakness.

Here is a quick tutorial on how to perform the nordic hamstring exercise at home.

These are a great late stage hamstring strain exercise or prehab drill to keep your hamstrings strong and potentially reduce the risk of suffering a strain.

Did you know that the Nordic hamstring exercise was shown in one study to reduce hamstring re-injuries by close to 85%.

A more comprehensive hamstring rehab program can be found here in the app. Here is a link for the program.

https://membership.rehabscience.com/programs/hamstring-pain?category_id=258965

The peroneal or fibularis muscles evert and plantarflex the ankle and help support the arch. I have demonstrated three exercises here that can be used to train the peroneals and may be useful if you want to strengthen the region, if you have had a recent ankle sprain or are experiencing lateral ankle pain.

1️⃣Band eversion and plantarflexion - the key here is to point the foot (plantarflexion) and turn the foot out (eversion) at the same time. The band acts to pull the ankle toward inversion, so the evertors must work to resist the tension.

2️⃣Monster Walk with Band at Toes - in this exercise, the band placement at the toes acts to pull the ankles into inversion, so, again, the evertors are put to work.

3️⃣Calf Raise with Eversion Focus - in this exercise, a band or long towel is placed under the ball of the big toe and put on tension. Pressure must be kept over the big toe or the band/towel will slip out. The peroneals create the eversion necessary during the calf raise to keep the band/towel in place. If it slips out, then you are not engaging the peroneals enough.

✅The ankle sprain program here in the app includes peroneal strengthening exercises. Here is a link for that program.

https://membership.rehabscience.com/programs/ankle-sprain?category_id=261017

🔎In this video, we can see the biceps brachii (long & short heads), brachialis and lateral heal of the triceps brachii as the elbow moves through flexion and extension.

🧠Tendinopathy of the long head of the biceps brachii (LHB) tendon usually causes pain at the front or anterior aspect of the shoulder and is often aggravated with reaching activities, lifting overhead and after strenuous biceps strength training sessions (pull-ups, rowing, climbing, gymnastics, etc).

✅The biceps tendinopathy program can be found here in the app in the shoulder rehab section. Here is a link for the program.

https://membership.rehabscience.com/programs/biceps-tendinopathy?category_id=259882

📚The inside of the knee is stabilized by a group of structures called the medial knee complex, with two key ligaments being the MCL and POL.

MCL (Medial Collateral Ligament)

🔎The MCL is a broad ligament that runs from the femur to the tibia along the inner knee. Its main job is to resist forces that push the knee inward (valgus stress).

It has:

• Superficial MCL → primary restraint to valgus stress

• Deep MCL → blends with the medial meniscus and joint capsule for added stability

POL (Posterior Oblique Ligament)

🔎The POL sits just behind the MCL in the posteromedial corner of the knee. It works with the joint capsule and semimembranosus tendon to stabilize the knee near full extension.

Its main roles include controlling:

• Tibial rotation

• Valgus stress in extension

• Posteromedial knee stability

✅Together, the MCL and POL help control side-to-side movement and rotation of the knee during walking, cutting, pivoting, and sport activities.