Lower-Body Movement Drills for Leg Coordination and Strength

[@wesleyangel777]

I am always enjoying every, wonderfully enjoyable video you put out. The explanations are always easy to understand and with a patient, comforting tone, and the video quality is some of the best I've seen in the online fitness community. Thank you for another fun to follow along video. Stay safe. Stay healthy. Have a peaceful evening.

[@gmbfit]

Thanks Wesley! Much appreciated.

[@Wil_Dasovich]

Love these movement exercises!

[@gmbfit]

There's a lot to explore :)

[@Yubi_the_destroyer]

How do I get my butt to touch my heel I’ve been trying to make it happen for the longest but I just cant

[@gmbfit]

This, daily: kzbin.info/www/bejne/mmaXepmeq8ibn8U

[@charmainefornoff8756]

I came for your dog, but I’ll stay for the content. Thank you for sharing

[@lov2playtn]

Awesome instructions! Love your workout partner...sweet Paws...like his special bed by the window...good Dad!

[@nickiealtieri-enochs1914]

Dog Love 🐾❤️❤️❤️

[@ryanhurst3068]

Nickie Enochs :)

[@2pacgranddaddy441]

@@ryanhurst3068 #

[@titeyogarunner]

SHINBOX FLOW ! it s no. 1 drill I start with any yogaxrunners sesh. 🦵I found anybody can do it effectivily if I make them focus on directing the navel while relaxing the extremities so the foot melts on the ground

[@dimassuryaalfaruq9054]

awesome..i use this in silat too

[@chanticleer0714]

Man, more pole dancers need to see your videos. You do some great floor work here. Very smooth. I'm just learning Aerial Silks and am super inflexible and love your videos, especially wrist strength ones. Thanks for them!!

[@gmbfit]

Oh we've got lots of pole ladies and guys using our stuff :)

[@AndreiJablokow]

Great tutorial with practical progressions! More to add my journey. And, so much more interesting than just linear strength exercises for reps/sets.

[@meyoumovie]

Squat position, nope, can’t do it. Do you have a video for that?

[@gmbfit]

Yup gmb.io/squat/

[@meyoumovie]

GMB Fitness Tyvm, I watched the video. I’ll start practicing the crab swings today!

[@mritzs5142]

I'm doing the workout your beautiful dog is doing while I watch this But seriously I teach Yoga and these movements are wonderful on all levels

[@elijahramirez2017]

You always have the most creative workouts! I know I was one of those that didn't pay attention to coordination in the lower body for a long time. The biomechanics involved in most basic movements should be part of everyone's physical education, imo.

[@gmbfit]

It really is neglected in most fitness and physical training. Glad this is helpful for you.

[@juanhowardwongfaber4410]

Nice video ,gretting to your Staffie🐕🐕🐕😍

[@ryanhurst3068]

Juan Howard wong Faber :)

[@dyhsoh]

I like the philosophy behind these guys and their training. Thanks.

[@PurpleMeerkat4]

Videos like this need an extra button next to the like/dislike buttons. A love button 😍🥰 This is exactly what I was looking for today!!!!! Thank you 😀

[@emilyweaver2078]

This stuff is the BEST. And I'm really enjoying it during these crazy times. Also, I have the best knee mobility and flexibility I've ever had (after 3 surgeries on the same one). Love it!

[@ryanhurst3068]

Emily Weaver That’s great to hear!

[@jasonoliver3468]

I’m a truck driver. Hips and legs super tight. Pain factor is a 10. Where do I start? I really like your videos.

[@ryanhurst3068]

jason Oliver Thanks! First off, I really suggest you getting your hips and legs looked at my a profession in person if they hurt that bad. Once you get checked out here’s an article that might help. gmb.io/hip-mobility/

[@jasonoliver3468]

Thank you very much for your reply and advice. I’ve been to a doctor and they said due to sitting 11 hrs + a day, my tendons or ligaments ( I forget which) have shrunk and needs to be stretched out. I hope that makes some kinda of sense. Thank you again for your reply!

[@ryanhurst3068]

jason Oliver Gotcha. In that case, definitely check out that article and some of the other videos we have on leg flexibility. Lemme know how it goes.

[@jasonoliver3468]

Ryan Hurst will do my friend. Looking at it now.

[@mypositivetrueworld]

Fantastic!!! I'll get cracking today!

[@jimmydlock]

outstanding

[@rhorchar]

Great video, thanks so much

[@sherules5005]

I followed through and did it remarkably well, today for my warm-up. Now to floor kip by GMB. Thanks for the tutorial 🇰🇪🙏🏿😊

[@seanmaddox3479]

Gorgeous legs! Do you believe in love at first sight?

[@pedroportale4739]

Your heart is with you in every detail. Appreciate your videos so much 👍🏼 and I love it when Ryan start laughing and smiling when it comes to challenging moments 😆

[@olel.9963]

2:55 Outch! Here my foot is cramping. This seems impossible.

[@gmbfit]

If you could master it easily on the first try, it wouldn't really be worth practicing. Go at your own pace and work into it gradually.

[@chiara.75]

Your satisfied smile at 5.28 is the best 😉 thanks for complete explications as always 🙏🏻😊

[@sergekamga4512]

Awesome drill for me to practice

[@salmansyed9147]

Wow, excellent movement for great mobility

[@Sandy-tr4dq]

This is so cool….I wish PE teachers would have taught this in High School. Seems very healthy; strong & a type of ‘body mechanics’ 💪💪💪💪😎👍

[@gmbfit]

Exactly - there are definitely some PE teacher trying to learn to teach these things (a few of them using our programs too!), but it's difficult when they have a set curriculum to follow and kids/parents complaining at them too...

[@bathdance]

Great video, as usual. Do you mind saying what kind of floor/material that is?

[@ryanhurst3068]

Summer Bryant 1m x 1m x 2.5cm puzzle mat.

[@nikl.9500]

Excellent video! Thank you! I wish you could do a slower follow through for your cool full "flow" . Downloading the video and putting this bit on repeat! And in SLO MO! Haha

[@ryanhurst3068]

We have that in our Mobius program but yeah, slow down the vid and you can catch all of it. :)

[@athena09ish]

Very useful video for me, thanks.

[@Girlfromthewoods]

I love how you're laughing while doing the shrimp squat! I'm little jealous (in a healthy way) to be able to do it that relaxed lol

[@gmbfit]

;) Well, if we haven't done something enough that we can be comfortable with it, we don't feel we should be teaching it.

[@huetenan]

Amazing, in this fractious world of social media, here is a superb video that has 1.3K likes and not a single dislike.

[@gmbfit]

Once in a blue moon, we get one right.

[@trombonemunroe]

Love it!!

[@parnamukherjee2334]

Love this movement; can do it all but without fluidity (you make it seem too simple). I’ll practice it for sometime and let you know.

[@gmbfit]

Fluidity is one of the many things that comes with tons and tons of practice.

[@chrisplayz253]

Ive recently pulled a muscle in my upper inner thigh/ groin, i think from too much stretching and not enough strengthening maybe? Im guessing this wouldnt be the best exercise to speed recovery would it?

[@ryanhurst3068]

Chris Playz Yeah, I’d first work on healing up before jumping into this one.

[@hoofheartedicemelted296]

Looks very similar to Silat ground movement called I think Buaya.

[@gmbfit]

Cool! There's a lot of martial arts that use similar movements.

[@Yogaon5th]

❤️ this, thank you again 🙏

[@profpercepto1613]

Great content as usual.

[@bettiblanchard873]

Wish I could do this but I have a bad knee and I can’t squat. I’m working on it.

[@gmbfit]

This will help: kzbin.info/www/bejne/aJOymaSeeJaHqKs

[@sunbro6998]

Good stuff, thanks for sharing.

[@ryanhurst3068]

Sun bro Thanks for watching.

[@andyh3065]

Saw the BJJ connection right away. Nice smooth movements. I'll definitely add this to my repertoire. Haven't got to this in Mobius yet but looking forward to it now :)

[@ryanhurst3068]

Andy H Cool. Have fun with it. :)

[@josepinchero]

Good stuff!

[@jonnyardan8446]

I am the best in this movement.... I mean the one that your beautiful dog demonstrates.

[@gmbfit]

hahahahaha, we all gotta know our strengths ;)

[@videoettaceo8900]

Walking is a reflex.

[@33Jenesis]

I am going to try this after work tonight. I can do the squat comfortable from standing (a yoga pose) but I am curious to find out if I can do the rest. Your workout is so creative yet gentle and progressive. Keep it coming!

[@ryanhurst3068]

Jen 33 Awesome. Lemme know how it goes.

[@coachdjarlo1781]

Great mobility exercise - really stretching the old bones well. My flow is a bit scrambled but I am sure with some more practices I will dance like a butterfly across the floor - just like you! :)

[@ryanhurst3068]

taariq fitness Yep! With practice you’ll get it. :)

[@Jennifer-wr9si]

So so important. Just had a rib injury and since it's hard to move my core, leg strength/mobility has been key in enabling my recovery.

[@gmbfit]

Sorry to hear that but glad you're getting back into it. Just take your time with recovery.

[@miniraissa]

Being hypermobile, the movement goes smooth but the one leg standing up, that need work 😆 Thanks for the very well explained challenge!

[@gmbfit]

Ryan also has hypermobilty in a few places. You just need to be a bit careful and find what works for you. This might help: gmb.io/hypermobility/

[@miniraissa]

GMB Fitness Thanks 🙏🏼 I haven’t read this yet ^^

Love the hability to turn and rotate to avoid my daughter's lego pieces ;)

[@ryanhurst3068]

Ivan Fisio Most important reason. ;)

[@robertwhite2449]

I love this drill! A really nice way of working hip rotation ROM and the shrimp squat at the same time.

[@ryanhurst3068]

Robert White Glad to hear you like it. :)

[@ktagliam]

I tried the prep move and fell on my ass immediately. LOL Got some work to do...

[@gmbfit]

I've done that a few times too - no worries. Just play your own game.

[@lisabattig4718]

This is exactly what I was looking for this morning! So good. Thank you for continuing to put out content that is both fun and challenging to do!

[@gmbfit]

Awesome. Let me know how it goes for you.

[@sameergauria]

Really appreciate you adding the check move. All exercise videos should have something like that. :)

[@CruelEvisceration]

You know he's serious when he brings the shorts out

[@gmbfit]

damn right :)

[@AslanaWellnessShaman]

Holy crap these are great, crazy hard

[@gmbfit]

haha, yeah, they take a bit of practice :)

[@Matt_Alaric]

If we struggle with the first movement in the begging (i'm feeling a lot of popping and clicking going on around the knees...) then how should we train that part?

[@gmbfit]

You should do more basic exercises that address whatever is causing you to struggle, e.g., build strength or mobility or whatever it is that's holding you back.

[@Matt_Alaric]

@@gmbfit So for the hip internal rotations, just keep working on bringing my knee closer to the opposite foot over time for example?

[@gmbfit]

@@Matt_Alaric Yes, that's it.

[@Matt_Alaric]

@@gmbfit Thanks!

[@dibyapradipta3822]

This is hard haha. Don't have the hip internal rotation to even do the prep. I don't know if I keep practicing the prep, would it improve the mobility / flexibility of the hip IR?

[@gmbfit]

If it were easy, it wouldn't be training ;) Use our hip mobility videos or the Mobility program to get there.

[@nathalielabbe2955]

The Lego nightmare 😂😂😂

[@ryanhurst3068]

Nathalie Labbe For real. :)

[@daud7530]

Too much talking

[@gmbfit]

Go practice

[@sherules5005]

I love this. Part of my tomorrow's workout. There's so much to learn here. I've done pretty much strength training using dumbbells. Now looking fwd to agility flexibility and mobility routine

[@gmbfit]

Right on - there's a lot to explore with these variants. Have fun and let me know what you come up with :)

[@seanmulholland9007]

Before I go on this journey I need to able to squat. I think my hips & flexion in my feet?? Great video 👍🏼

[@gmbfit]

Yup, squats are an important foundation for a lot of things. This has helped a lot of people build the mobility they need for squats: kzbin.info/www/bejne/hHicopWsdrNmnbM

[@yvonnekiwior9633]

Brilliant!

[@peterpan8360]

Very inspiring. I'm glad I found you.

[@gmbfit]

I'm glad you did too

[@happyyogaSoroe]

I just love this, thank you 🙏

[@gmbfit]

Yay! Hope you enjoy using them.