Propel Fitness Journal, Issue 026
Let’s be honest—some exercises are popular because they look good on Instagram, not because they create real change.
Here are 3 of the most overrated rehab exercises I see people overusing:
🚫 1. Clamshells for Hip Strength
Yes, they can be useful early on. But if you’ve been doing clamshells for 6 months, you’re likely just spinning your wheels. Even the demands of carrying the laundry up the stairs are significantly more challenging to the hips.
✅ Do this instead: Progress to loaded side steps, single-leg bridges, or split squats to build real strength and capacity.
🚫 2. Banded “Activation” Work Forever
Band pull-aparts or tiny external rotations have their place—but eventually, you need to move heavier loads through bigger ranges.
✅ Do this instead: Integrate rows, presses, and compound movements that challenge your muscles in a functional way.
🚫 3. Endless Ankle Alphabets
Drawing the alphabet with your foot won’t rebuild calf strength or control.
✅ Do this instead: Try loaded calf raises, single-leg balance, and progressive plyometrics when appropriate.
Rehab should evolve as you get stronger. If you’ve been stuck doing the same low-level drills for months, it’s time to level up.
– Dan
Injured and want to get back to lifting heavy? Grab The Injured Lifter’s Playbook (free), and you’ll get the Propel Fitness Journal in your inbox every Monday.
Want help with your own comeback? Work with me.