Tall Kneeling Hip Hinge – Band, Pelvic Floor Contraction

  • HOW: Begin in a kneeling position. Anchor a band behind you, placing it just below the hip bones. Knees are wider than the hips. Hands are placed across the chest or behind the back. While lowering the chest towards the ground, let the band pull the hips back. Take a breath in and relax the pelvic floor. Keep your gaze down to follow the hips. Drive the hips forward to return to an upright position. Exhale and squeeze the pelvic floor as we come tall. 
  • FEEL: We will feel muscle work on the back of the hips, the gluteus maximus. 
  • COMPENSATION: Avoid flexing the spine forward. Avoid sitting back on your heels without letting the torso fall forward.

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