Tip: Press lower back into floor; move slowly and breathe.
How to do it offline: Lie on your back with arms up, knees bent at 90°. Lower opposite arm and leg toward the floor slowly, then return. Switch sides.
🎥 Watch DemoTip: Drive through heels, squeeze at top, avoid over‑arching.
How to do it offline: Lie on back, knees bent. Push hips up by pressing through heels, squeeze glutes at top. For hip thrusts, place upper back on a bench/sofa.
🎥 Watch DemoTip: Keep hips level and spine neutral.
How to do it offline: Start on all fours. Extend opposite arm and leg straight out, hold, then return. Alternate sides.
🎥 Watch DemoTip: Stack hips; straight line from head to feet.
How to do it offline: Lie on your side, elbow under shoulder, legs stacked. Lift hips into a straight line, hold. Add dips or reach‑throughs as progressions.
🎥 Watch DemoTip: Keep pelvis stable; rotate from the hip.
How to do it offline: Lie on side with knees bent. Keep feet together, lift top knee like opening a book. Add resistance band around thighs for difficulty.
🎥 Watch DemoTip: Brace your core and resist rotation.
How to do it offline: Stand with band anchored at side. Hold band at chest, press straight out, resist pull. For woodchops, pull diagonally across body.
🎥 Watch DemoTip: Sit tall, breathe into hips; hinge forward gently.
How to do it offline: Sit with front leg bent at 90°, back leg bent behind at 90°. Keep torso upright, lean forward slowly over front shin.
🎥 Watch Demo