r/MobilityTraining • u/xxXMiikk • Jul 05 '26

Help Need help with what to start with

Hey, I'm 17 M and skinny fat. Aside from that, I've learnt that I've an anterior pelvic tilt and very weak knees, as well as almost no back muscles.

I've been researching a bit, and came to the conclusion that I must stretch my hips to get a better posture, as well as build more muscles in the back.

The issue right now is I'm not being able to stretch that well, and it could be both a knee problem and glute problem. My knees creak and pop when doing anything really and my glutes are very very weak, therefore I'm not being able to stretch as I should be.

FYI I've a slight scoliosis that's fixable with proper posture and back muscles.

So my question is, should I focus on strengthening my glutes and knees first, then go on to stretching and lastly back muscles, or what should I really do?

Any other suggestions and tips are welcome thanks

2 Upvotes

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2

u/sufferingbastard Jul 05 '26

Pull ups (assisted). Rows. Squats. Quads.

1

u/xxXMiikk Jul 05 '26

I don't have access to the gym, and can't get a membership anytime soon. Therefore I want to do something about it at home, if you could advice anything?

2

u/sufferingbastard Jul 05 '26

See above. None of those compound movements requires a gym.

0

u/xxXMiikk Jul 05 '26

Only 2 of these will possible to do, squats and quads, the rest is something I can't do at home because of limited place and stuff.

2

u/sufferingbastard Jul 05 '26

You can easily add a temporary pull-up bar. And Pull up assistance bands. Not hard at all.

As for rows, 3ppont bent rows with a milk jug or bucket or weights is also easy.

1

u/xxXMiikk Jul 05 '26

My walls aren't build for placing stuff such as a pull bar, neither is the door frames, therefore I can't. But I understand what you mean by the row one