Back2Fitness London

🛑 Your gluteus maximus isn’t just about building a bigger, stronger-looking backside. It’s one of the most powerful muscles in your body, and it plays a huge role in how you move every day.
👉 From walking, running and climbing stairs to getting up from a chair, lifting, jumping and sprinting, your glute max helps generate hip extension and power.
➡️ Why train your glute max?

✅ Everyday movement, helps you extend your hips and produce force when walking, climbing and lifting.

✅ Strength & power, a strong glute max contributes to better performance in running, jumping, acceleration and change of direction.

✅ Injury prevention, stronger glutes can help improve lower-limb control and reduce excessive load being placed on other structures during movement.

✅ Hip & pelvic control, helps stabilise the pelvis and control movement through the hips and lower body.

🍑 Shape & definition, progressive resistance training can build the glute max, contributing to a stronger and more developed posterior chain.

➡️ Here, we’re using the to challenge the glutes through controlled hip extension and single-leg loading.

👉 Train the muscle for what you actually use it for: MOVEMENT.

➡️ Want to build stronger glutes while improving how you move? DM “GLUTES” and let’s get you started.

🛑 Train. Rehab. Recover.

🛑 After ACL surgery, the kneecap can become stiff due to swelling and scar tissue. Gentle patella mobilisation helps maintain movement, reduce stiffness, and improve knee mobility, supporting a smoother rehab journey
👉 In this video, I’m educating my client on how to safely perform patella mobilisation as part of their ACL rehabilitation.

✅ We’re working through:
➡️ Lateral → Medial
⬅️ Medial → Lateral
⬆️ Superior → Inferior
⬇️ Inferior → Superior
👉 These gentle movements can help maintain patellar mobility, reduce stiffness and support knee range of motion following surgery.
➡️ The goal isn’t just treatment, it’s teaching you how to take control of your own rehab.
🛑 Train. Rehab. Recover.

🛑 ACL Rehab: Early Stage

➡️ Tore your ACL? Don’t make the mistake of thinking rehab starts with running and jumping.
👉 In the early stages, the priorities are much simpler, and incredibly important:

🔴 Reduce pain & swelling
🔴 Restore full knee extension
🔴 Regain knee flexion
🔴 Rebuild quadriceps activation & strength
🔴 Rebuild adductor, abductor, glutes and calf strength
🔴 Restore confidence, balance and normal walking

And yes, open-chain exercises can have an important place in ACL rehabilitation.

👉 Exercises such as seated knee extensions can be used progressively to target the quadriceps directly. The key isn’t avoiding open-chain work altogether; it’s choosing the right load, range, timing and progression for the individual and their surgical/clinical guidelines.

👉 For footballers, rebuilding the quad is essential, but so is restoring strength and control in the adductors, abductors, glutes and calves. These muscle groups are critical for stability, change of direction, sprinting mechanics and injury prevention. You need a knee that can eventually tolerate deceleration, cutting, sprinting, landing and contact, and that process starts with building a strong foundation.

🛑 ACL rehab isn’t about rushing back to football.
It’s about building your way back to football.

➡️ If you’re a footballer recovering from an ACL injury or surgery and you want a structured, sport-specific rehab programme, DM me “ACL” and let’s assess where you are and what your next step should be.

❌ For months he had been standing with a noticeable hip shift, feeling stiff through his lower back and struggling with everyday movement.
👉 The first thing I did was assess why his body was compensating, looking at pelvic position, hip mobility, spinal movement, muscle imbalance, and weight distribution.
✅ Pain wasn’t the real problem ➡️ the movement pattern was.

👉 Using a combination of hands-on therapy, mobility work, corrective exercise, and movement retraining, we reduced the asymmetry and helped him stand much straighter.
✔️ Less pain ✔️ Better alignment ✔️ Easier movement ✔️ Feeling “balanced” again
✅ This is why I always assess the root cause before treating lower back pain.

👉 Groin pain after a sprint, sudden change of direction, or a tackle? You might be dealing with an adductor strain.
👉 The adductor muscles run along the inner thigh and are responsible for bringing the leg toward the body, stabilising the pelvis, and helping control powerful football movements such as sprinting, cutting, kicking, and decelerating.
➡️ Common mechanism of injury: Most adductor strains occur when the muscle is placed under a high eccentric load, for example during a wide lunge, slide tackle, overstretch, rapid acceleration, or change of direction. The muscle is trying to contract while being lengthened, which is when it is most vulnerable.
In this rehab drill, we’re using the Glutes Slide to progressively reload the adductors while also challenging hip control and pelvic stability.
✅ A typical adductor rehab progression:
✔️Settle symptoms reduce pain and irritation
Restore mobility✔️comfortable hip range of motion
Isometric strength ✔️pain-tolerant adductor activation
Eccentric loading ✔️controlled lengthening strength
Dynamic control ✔️ lunges, slides, and change-of-direction drills
Return to sport ✔️sprinting, cutting, kicking, and football-specific loading
🔑 The goal is not just to make the pain disappear; it’s to rebuild the adductor’s capacity to tolerate the forces that caused the injury in the first place.
❌ A common mistake is returning to football too early because walking feels fine. Adductor strains often recur when strength and eccentric control haven’t been fully restored.
➡️ In this rehab drill, we’re using the to progressively reload the adductors while also challenging hip control and pelvic stability, through a controlled sliding movement. These exercises allows us to challenge inner-thigh strength, hip stability, and eccentric control while adjusting the range and load according to the athlete’s pain tolerance and stage of recovery.

📩 Struggling with groin pain or an adductor injury? DM “GROIN” for an assessment and a personalised rehab plan at Back 2 Fitness London. Let’s get you back to training and competing with confidence.

👉 A painful big toe doesn’t just hurt, it can change the way you move, reduce your power, and affect your performance on the pitch.
➡️ In this session, we didn’t just chase the pain.

✅ Assessed functional movement with walking lunges and squats
✅ Used a Mulligan mobilisation to restore movement at the 1st MTP joint
✅ Prescribed targeted rehab exercises to reinforce the changes
✅ Re-tested immediately to make sure function had improved

👉 The goal isn’t just temporary pain relief, it’s getting you back to moving, training, and performing with confidence.

❌ If you’re playing through pain, you’re often compensating somewhere else, increasing your risk of further injury.

📍Struggling with a sports injury? Book an assessment today and let’s find the root cause, not just treat the symptoms.

💬 Have you ever had a big toe injury after football? Let me know in the comments.

👉 Meet the GluteSlide. Your glutes have no more excuses. 🍑
👉 Stronger glutes aren’t just about looks—they’re the foundation of better movement, improved performance, and fewer injuries.
👉 The GluteSlide takes your training to the next level by creating constant tension through every rep, helping you:
✅ Build stronger, more powerful glutes
✅ Improve hip stability and control
✅ Reduce stress on the knees and lower back
✅ Enhance rehab after hip, knee, and lower limb injuries
✅ Boost athletic performance with better movement mechanics

➡️ Whether you’re recovering from an injury, chasing a new PB, or simply want stronger glutes, this is a game-changer.

📍Available now at Back 2 Fitness London.

Ready to feel the difference?
📩 DM “GLUTES” to book your assessment or personal training session and let’s build strength that lasts.