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Hips

Reverse Lunge with High-Knee Raise

Reverse Lunge with High-Knee Raise

A.

With arms long and dumbells at sides, step back, dropping the back knee to three inches above the ground, keeping a slight forward tilt.

B.

Transfer weight to the front foot and push up through the heel while driving the back knee high into the air. Reverse the motion to return to the starting position.

Lizard

Lizard

A.

Begin in crescent lunge.

B.

Place hands inside the left foot and wiggle the foot to the left edge of the mat. Try to place forearms on to ground. Use blocks if necessary.

Half-Split with Flexed Foot

Half-Split with Flexed Foot

A.

Begin in crescent lunge.

B.

Carefully drop the back knee and un-tuck toes. Place hands on the top of the front thigh and align shoulders over hips. Let the top of the back thigh melt downward.

Hip Bridge

Hip Bridge

A.

Lie face up on floor with knees bent and feet flat on the floor.

B.

Raise hips so body forms a straight line from shoulders to knees. Pause in the up position, then lower your body back to the starting position. That’s one rep.

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