FEEL: You should feel a stretch in your hip.
COMPENSATION: Keep your body and back upright, don’t lean back.
FEEL: This should feel like a full-body exercise. Your shoulder and shoulder blade muscles will be working as well as your hip, back, and stomach muscles. You will especially feel your right oblique muscles and right hip muscles working if you’re laying on your right side. Follow the video for other cues and tips.
COMPENSATION: Do not let your hips or shoulder sag
FEEL: You will feel your hip and butt muscles working on the leg that is in contact with the ground. You will also feel your hip and butt muscles on the side that is pushing against the ball against the wall.
COMPENSATION: Do not lose knee position on the wall, do not lean away from the wall or lean back, try to not let your knee excessively bend on the side that is in contact with the ground.
FEEL: You should feel your glutes work to control this motion. At no point should you feel your low back muscles doing the lifting motion. If you feel it only in your hamstrings, try bending your knees a bit more and repeat. The straight leg will be working the front of the hip and thigh muscles.
COMPENSATION: Avoid arching at the low back as you perform this. Don’t let the knee bend with the leg that is elevated.
FEEL: This should feel like a lower body and core workout to maintain the bottom of the squat position. Your quads, glutes, hamstrings, and even your adductors, calves, and shins may be working with this exercise.
COMPENSATION: Do not excessively use momentum to sit up and sit back down. Focus on moving your body as a unit, do not let your chest drop forward or shoot your butt up and back as you make the transitions. Take your time and slowly perform the movement. Focus on good squat form when holding the bottom of the squat – do not excessively round or arch your back.
FEEL: You should feel at least 80% of your weight is on the front leg. This is the leg that will be doing most of the work, with your quads and glutes getting a workout.
COMPENSATION: Do not take too short or too long of a step, maintain space in between your feet, you don’t have to step back as if your feet are exactly in line with one another. Don’t lose balance or put too much weight on the back leg.
FEEL: You should feel your calves getting a workout, but also your glutes and quads working as well to help keep your legs straight.
COMPENSATION: Do not let your knees bend as that is a different exercise. Do not shift your weight side to side. Make sure you go through your full range of motion at your ankle. This is not a balance exercise, so hold onto something to help with balance as the goal of this exercise is to strengthen your calves!
FEEL: You should feel your lower body muscles working during the squat. You should also feel your hip muscles working extra to push the band outward.
COMPENSATION: Don’t cheat yourself on the times prescribed.
FEEL: You should feel all the muscles in your stomach working to hold this position. You may also feel your shoulder and chest muscles working.
COMPENSATION: Do not arch your low back, let your hips sag to the ground, or stick your hips too high in the air