Struggling to get a good side hip stretch? The problem might be your alignment, not just your muscles. Habits like crossing your legs can actually push your hip joint out of its socket, leading to groin pain and back issues. In this post, Dr. Justin Lin explains how to "pack" your hip back into place using the Fencer exercise. Learn why centering your hip is the secret to lateral flexibility and watch our video for the step-by-step fix.

Want a "bubble butt" that’s as strong as it is shaped? Stop focusing only on squats! The secret to a rounded look and a stable walk is the gluteus medius. In this post, Dr. Justin Lin breaks down why this "side butt" muscle is essential for preventing hip drop and lower back pain. Learn the science of the lateral step up and watch our video to master the "up then over" technique for maximum glute engagement.