Hips/TFL
The Stabilizer ⚓
Role: Prevents your hips from dropping side-to-side (Trendelenburg gait). Keeps your knee tracking straight. Key Exercise: Lateral Band Walks.
Hamstrings
The Swing Controller 🦵
Role: They control the forward swing of your leg and prevent overstriding. Vital for speed and protecting the knee. Key Exercise: Single-Leg RDL.
The Calves & Achilles
The Spring 🐇
Role: They store elastic energy. Stiff springs = free speed (better economy). Exercise: Calf Raises.
Quads
The Shock Absorbers 🛑
Role: They absorb massive impact forces every time your foot hits the ground, especially on downhills. Strong quads save your knees. Key Exercise: Bulgarian Split Squat.
Glutes
The Uphill Engine 🍑
Role: Your primary driver for speed and powering up hills. Weak glutes force your hamstrings and lower back to overwork. Key Exercise: Bulgarian Split Squat.
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Filip Berggren
Created on November 23, 2025
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Transcript
Hips/TFL
The Stabilizer ⚓
Role: Prevents your hips from dropping side-to-side (Trendelenburg gait). Keeps your knee tracking straight. Key Exercise: Lateral Band Walks.
Hamstrings
The Swing Controller 🦵
Role: They control the forward swing of your leg and prevent overstriding. Vital for speed and protecting the knee. Key Exercise: Single-Leg RDL.
The Calves & Achilles
The Spring 🐇
Role: They store elastic energy. Stiff springs = free speed (better economy). Exercise: Calf Raises.
Quads
The Shock Absorbers 🛑
Role: They absorb massive impact forces every time your foot hits the ground, especially on downhills. Strong quads save your knees. Key Exercise: Bulgarian Split Squat.
Glutes
The Uphill Engine 🍑
Role: Your primary driver for speed and powering up hills. Weak glutes force your hamstrings and lower back to overwork. Key Exercise: Bulgarian Split Squat.