Step 1 From Tadasana, bring your left/right knee toward your belly. Step 2 Reach your left/right arm inside the thigh, cross it over the front ankle, and hold the outside of your left/right foot. If your hamstrings are tight, hold a strap looped around the left…
Opposite Arm & Leg Balance
Get down on the floor with your hands completely straight and under your shoulders (plank position). Tighten your core and extend one arm forward so that your shoulder is next to your ear. At the same time, straighten your opposite leg completely behind you. Perform…
Suspended Hip Thrust (TRX)
Lie on your back in front of suspension straps adjusted to 18 to 24 inches off of the ground. Place your feet in the straps, keeping your knees bent. This will be your starting position. To perform the movement, raise your hips off the floor…
Step Up With Knee Raise
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front…
Single Leg Glute Bridge
Hold a kettlebell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance….
Knee Across the Body (Supine Stretch/Hip and Glute Stretch)
Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, letting the knee fall where it may toward the floor (do not hold with hand). (The knee doesn’t need to touch the floor if you’re…
Glute Lift (Bridge, no equipment)
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping…
Glute Kickback (on all 4’s, Yoga Pose)
Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should…
Glute Bridge (Barbell)
Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay…
Ankle on the Knee (Modified Half Pigeon Stretch)
From a lying position, bend your knees and keep your feet on the floor. Place your ankle of one foot on your opposite knee. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck…
