Tall Kneeling Hip Extension

  • HOW: Start in a tall kneeling position with both knees down on the ground. The first step is to posteriorly tuck your pelvis by imagining you're tucking a tail between your legs. Next, keeping this tuck, squeeze your glutes and core very hard and drive your hips forward, into extension. You should feel like you are opening up the front of your hips.
  • FEEL: You should feel your glutes working very hard as you push your hips forward and even a stretch in the front of your hips.
  • COMPENSATION: Do not overarch at the lower back.

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