Posterior Lunge – Pelvic Floor Contraction, Dumbbell

  • HOW: Begin in a standing position, holding dumbbells to your side. Breathe in through the belly and relax the pelvic floor in to start relaxing the pelvic floor. Breathe out through the belly, contracting the pelvic floor as you let your leg trail behind you. As you drop that knee down towards the ground, you can tap the ground and then return to that starting position.
  • FEEL: You will feel your core, glutes, and quadriceps working. 
  • COMPENSATION: Avoid holding your breath. Avoid arching your back. Avoid leaning to the side.

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