Lower Body Strength

Hamstring Bridge Walkout


Lie on your back with your ankles under your knees, your toes off the floor and your heels pressing into the floor.

Optional: Squeeze a yoga block between your knees.

Lift your hips. Pause in the lifted position for 5 - 10 seconds.

Return to the floor and walk your feet further from your body.

Lift again and hold for 5 - 10 seconds.

Continue in this manner until your knees are as straight as you can get them while still being able to lift up.

Then take a series of steps back to your starting point.

As always: Breathe easily as you move.

Air Squat


  • Stand with your feet just wider than your pelvis with your feet slightly turned out.
  • Externally rotate your thigh bones. Feel your weight shift to the lateral part of your foot.
  • Sense into your feet, particularly your heels.
  • Initiate the squat by shifting your hips back, NOT by bending your knees forward.
  • Feel for your heels as you continue to sit down and back into your hips.
  • Your knees will eventually come forward slightly.
  • Attempt to sit your hips just below the top of your knee cap.
  • Pause in the bottom for a moment, keep feeling for your heels, keep your thigh bones externally rotated and your knees wide.
  • Press your feet strongly in floor to return to stand. Push the floor away from you as you stand.