# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DeKsHu7vx4L
- **Gondola URL:** https://gondola.cc/posts/71407053-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/7096250388.jpg
- **Posted:** 2026-10-06T20:58:26.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

FREE YOUR HIPS 🧰 
-
If stretching helps your hips… but only temporarily, this is why.

Range without strength doesn’t hold.
Random exercises don’t adapt.
Partial training leaves gaps.

Real change happens when you:

1: Train and control full ranges.

2: Progress the load instead of repeating the same load

3: Build true stability/Train the under trained hip muscles (Your hips rotate, flex, extend, Adduct and abduct target these movements)

4: Develop the glutes/hips from every angle. ( Strong well developed glutes are the hips best friend and support system. 

That’s not flexibility.
That’s full range, strength and control = Real mobility.

Train your hips with the same intent you give your favorite muscle groups, and tight, weak hips won’t be holding you back anymore.
-
HIP WORKOUT ✅

1: RDL OR BB HIP THRUST 3 SETS X 5-10 REPS 
2: HIP FLEXOR SIT UPS 3 SETS X 10 REPS (1st video)
3: LOADED AIR PLANES 3 SETS X 10 REPS (3rd video top)
4: COPENHAGENS DIPS 3 SETS X 8-10 REPS (3rd video bottom) 
5: KB HIP ABDUCTIONS 3 SETS X 8-10 REPS (4th video)

I’ve helped hundreds rebuild their bodies by fixing the foundation first.

A better physique doesn’t matter if you’re constantly dealing with pain, tightness, or setbacks.

If you’re tired of feeling broken and want to move with confidence again,

hit the link in my bio.
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#HipHealth
#TrainTheRange
#BuiltNotStretched
#MovementQuality
LongevityTrainin

## Stats

- **Views:** 55,189
- **Likes:** 2,389
- **Shares:** 0
- **Comments:** 14

## Tags

traintherange, builtnotstretched, hiphealth, movementquality

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