Side Steps with Band

Works: Hip flexors, IT bands, and helps address knee imbalances Wrap a wide stretchy band just over your knees. Slightly bend your knees and sidestep, feeling the tension in the band but not too much.  Take 20-30 steps in each direction and...

Single-Leg Dead Lift

Works:  Glutes, piriformis, hip flexors, IT bands to also correct knee imbalances and issues Stand with feet hip width apart.  Lift left knee up until it’s parallel to the floor while you bring right arm out in front of you.   Slowly bring left knee...

Hip Stabilization: Pelvic Tilt Progression

Works: Hips, abs, glutes/piriformis, core Sequence: Lie down on your side on a mat with knees bent.Make sure your ankles are aligned with your butt and your body is in a straight line; abs tucked in.Gently tuck your lower pelvis by contracting your lower abs so your...

Hip Stabilization: Clamshells

Works:  Hips, piriformis Sequence: Start with bodyweight and lie down on a mat, heels in line with hips, body in a straight lineLift one knee toward the ceiling until you feel tension, hold for 5 seconds then lower and repeat 20 timesSwitch sides and repeat...

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