Activation

Primary Muscles: Glutes, hamstrings, core

How To: Drive through one heel to lift your hips while keeping your pelvis level.

Progression: Add a pause at the top or add weight.

Modification: Perform a double-leg glute bridge.

Primary Muscles: Hamstrings, glutes, core, lower back

How To: Stand tall with feet hip-width apart. Hinge at the hips by pushing them back while keeping a neutral spine and a slight bend in your knees. Lower until you feel a stretch in your hamstrings, then squeeze your glutes to return to standing.

Progression: Add light kettlebell close to chest for resistance.

Modification: Reduce range of motion and focus on the hip hinge

Primary Muscles: Gluteus medius, gluteus minimus, deep hip external rotators

How To: Lie on your side with knees bent. Keep your feet together while lifting the top knee without rotating your hips backward.

Progression: Increase band resistance or add a pause at the top.

Modification: Remove the band.

Primary Muscles: Core, shoulders, chest, upper back

How To: Hold a hover position and tap the opposite hand to your shoulder while keeping your hips steady.

Progression: Add active crawl forward or backward movement.

Modification: Perform from a tabletop position with knees down.

Primary Muscles: Deep core, transverse abdominis, trunk stabilizers

How To: Lie on your back with arms and legs lifted. Exhale as you lower opposite arm and leg while keeping your ribs down.

Progression: Add resistance or increase range of motion.

Modification: Move one arm or leg at a time.