Squats: Glute Activation, Biomechanics, and Optimization
Squats effectively target all three gluteal muscles—gluteus maximus, medius, and minimus—with activation varying based on depth, stance, and techn...
By Hart
Articles by Hart
Dr. Hart is a Registered Dietitian (RD) focused on sustainable nutrition. She helps demystify diet culture and promotes a balanced approach to eating for long-term health and performance.
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Walking: Getting In Shape, Cardiovascular Health, and Mental Well-being
Walking is a highly effective, accessible, and foundational exercise that can significantly contribute to getting and staying in shape, improving card...
By Hart
Hexagon Agility Test: Setup, Protocol, Scoring, and Variations
The Hexagon Agility Test measures lateral agility, quickness, and coordination by having participants jump in and out of a precisely marked hexagon, w...
By Hart
Hip Thrusts: Primary, Secondary, and Stabilizer Muscles Activated
Hip thrusts primarily activate the gluteus maximus, with significant involvement from the hamstrings, gluteus medius and minimus, adductor magnus, and...
By Hart
Hula Hooping: How Hoop Size, Weight, and Technique Affect Difficulty
A bigger hula hoop is generally easier to keep spinning for beginners due to its slower rotational speed, increased moment of inertia, and larger reac...
By Hart
Endurance Walking: Distance, Factors, and Optimization for a 6-Hour Walk
An average person can walk 12 to 24 miles in 6 hours, with actual distance heavily influenced by fitness, walking speed, terrain, and preparation.
By Hart
Injury Risk: Body Composition, Contributing Factors, and Prevention Strategies
Being "skinny" is not an inherent direct cause of increased injury risk; rather, susceptibility to injury is primarily determined by complex...
By Hart
Muscle Milk: When to Drink for Optimal Growth, Recovery, and Performance
While total daily protein intake is paramount, strategically timing Muscle Milk pre-workout, post-workout, between meals, or before bed can offer comp...
By Hart
Night Guard: Results Timeline, Benefits, and What to Expect
Initial relief from night guard use, such as reduced jaw pain and headaches, can be felt within days to a few weeks, while lasting improvements for to...
By Hart
