Jo Li Personal Training
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Personal Trainer
Strength & Biomechanics
Conditioning & Health
08/02/2026
One of my favourite recent wins....
This lovely client started with me a few weeks ago with a turned pelvis, a right hip pinch, left patella tendon pain and limited squat depth.
Fast forward a few weeks.....
She's now squatting deep, strong and, most importantly, pain-free!
Her squat didn't improve by more squatting, but targeted single sided hip work that then allowed her to squat pain-free.
Here is the key takeaway:
With exercise, we often think that whatever we do on one hip or one leg, we have to do on the other,
but when someone presents with an asymmetrical problem, they usually need an asymmetrical solution.
Same exercise, same load, same reps on each side isn't always the answer.
Assess the pattern and train what the body needs. 💪
What actually is hypermobility?
Hypermobility isn’t simply “lots of flexibility” and it isn’t solved by throwing stability or strength work at a client in isolation. To create lasting change, we first need to understand what is actually happening in a hypermobile system.
People with hypermobility appear to have large ranges of motion but that range is often not ‘true’ motion coming from the joint itself. Instead, the body creates extra range through compensatory strategies.
A hypermobile joint struggles to create stability which, in biomechanics terms, means it struggles to compress, manage pressure and sense true end range. When a joint can’t compress and produce force, the nervous system doesn’t feel safe and looks for alternative ways to find stability - and this fake stability can lead to pain. 😖
The good news is that we can retrain the system. 🤩With the right drills, cues and progressions, a hypermobile client can learn to create real compression, produce force and sense a true end range of motion.
Want to know more or need help with a bespoke training plan that incorporates valuable drills to help support you while you work to support your joints? Drop me a DM for a free consultation. ☺️
YOU’RE NOT BROKEN 😊
Does one leg feel’s harder in some exercises but easier in others?
Example: In a single leg press, my right side feels easier than my left but in a lunge or kickback deadlift, it’s the opposite, I find it much harder on my right leg! 🤯
Most of us have a natural twist.
• Pelvis slightly turned to the right.
• Left hip slightly forwards, right hip slightly back.
This changes how your glutes and hamstrings can work and how your feet connect with the ground.
👉 On a single-leg leg press, your pelvis is pinned into the seat. It can’t rotate. Meaning your left glute and hamstrings can’t get leverage = it feels tougher.
👉 In a standing single-leg exercise, your pelvis is free to move. Your left hip can rotate back, your glutes and hamstrings can fire properly = it feels easier and more stable, compared to the right where we often times find it harder to maintain forefoot contact with the ground, making it hard to feel stable.
Think of it like a car with one wheel slightly behind the other, you can still move, but each side drives slightly differently! 🚗
Looking for a coach that understands your body and can give you the answers. DM me today and book your consultation. 😉
WANT BUNS OF STEEL 🍑 but only feeling it on one side?
This could be down to one of two things…
👉The muscle is too shortened - likely lacking enough internal rotation of the hip.
👉The muscle is too lengthened- likely lacking enough external rotation of the hip.
So let’s test!
✅ Straight Leg Test
If it looks like you can’t get to around 70 degrees without cheating! (Knee bending, opposite leg lifting, low back arching or pelvis rotating), you might be missing important internal rotation capacity at the hip which is shutting off your glute.
My 1st exercise is for you!
✅ Hip Abduction Test
Keeping your top leg straight, if you cant lift it beyond around 30 degrees without flaring your ribs, arching through your back or rolling your hips back, you might be missing some external rotation in your hip, and glutes maybe overly lengthened.
My 2nd exercise is for you!
Add them to your regular workouts and let me know how things feel? ☺️
17/09/2025
Half marathon done. Recovery time! Swipe for a huge smile! ➡️ 🏃♀️
After she recently took part in a half marathon, I decided to do a ‘reset’ session with my client Vanessa. In a long endurance event, such as a marathon, long training run etc - your body goes through a huge amount of repetitive impact and it creates a lot of compressive force through the joints. The nervous system is often in “fight or flight” mode and needs a little reset...
Targeted breathwork alongside some clever muscle activation - hellooo hamstrings, adductors & obliques! We helped realign her ribs and pelvis after all that mileage. 😮💨
This kind of session isn’t just relaxing - it’s actually smart recovery. You could call it “runner recalibration”. 😉
16/09/2025
Do you struggle to feel your glutes when you workout? Or do you maybe only feel one side? Let me help! Vote below..
13/09/2025
Every rep, every session, every wobble at the beginning - it’s all part of building the foundation. 🧱
You really don’t need to “feel” ready. You just need to be willing to begin.
Whether you’re brand new, already fully on your journey or even starting again… I’d be honoured to be chosen to help you reach your goal! I’ve been a beginner too - I understand what this means to you. 🤗
DM me if you’re interested in learning more about online or in-person training. I’m building my personal training client base at my new location and I’d love to hear from you. ☺️
12/09/2025
You asked. 🤩
Thank you for all the wonderful questions I received recently. Here’s a couple of answers and I’ll be sharing more of them in my stories and upcoming posts.
The interaction and support for my new page has been so positive I’m so grateful. ☺️
I’ll be doing regular Q&A’s over the next few months, so keep an eye out and feel free to drop your own questions any time. 💪
Let me know in the comments if you found any of these helpful or if there’s something specific you’d like me to cover next and if you haven’t already please give me a follow. 😇
Jo x
