Note: The leg can be bent (a little easier) or straight (a little harder).
3-5 reps on each side. Hold for 5-10 seconds at the top of each rep.
Option 1 (slightly easier): Fold forward and stand back up.
Option 2 (slightly harder): Fold until you feel a small stretch, and pause 5 seconds. Then keep folding to feel a medium stretch (again pausing 5 seconds before slowly standing all the way back up).
Follow along with the pace of the recording, but listen to your body.
Bring your top leg toward your chest, and keep it as close to your chest as possible as you lift your hips.
Tuck the tailbone and engage the lower glute on the back leg. Slowly sink forward, keeping the hips square. The glutes should stay active the entire time.
Keep hips square the whole time. You don't have to get all the way to the floor; the goal is to feel the pelvic stability as the leg moves back and forth.
1-2 sets of 5 reps on each side.
Hips square, torso stacked over the hips, back glute and front quad stay engaged. Let's go to around 80-85% of your range of motion with, instead of trying to get as low as possible.
(Captions are available in the bottom right corner of the video player).
2-3 sets of 60 seconds on each side.
Captions are available in the bottom right corner of the video player.
2-3 sets of 5-10 reps on each side.