Lower Body Strength

Hamstring Bridge Walkout

KEY POINTS

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

KEY POINTS

  • 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.