A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A dynamic hip mobility move that trains hip control, glutes, and balance.

1. Stand tall and hold a wall if you need support.
2. Lift one knee in front of your hip.
3. Circle the knee out, around, and back with control.
4. Finish your reps in both directions, then lower your foot.
5. Switch legs and repeat.

A chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

A push-up with your hands elevated. It trains your chest, shoulders, triceps, and core.

1. Place your hands on a sturdy elevated surface, slightly wider than shoulders.
2. Step your feet back and make a straight line from head to heels.
3. Bend your elbows and lower your chest toward the surface.
4. Press through your hands to return to the start.
5. Repeat for the set.

A side-to-side step that trains your hips, glutes, and legs while working control.

1. Stand tall with feet hip-width and knees soft.
2. Step one foot out to the side.
3. Shift weight onto that foot and bend your knees slightly.
4. Push off to return to center.
5. Repeat to the other side, alternating each rep.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A side-lying hip move that trains your outer glutes and hip rotation control.

1. Lie on one side with knees bent and feet stacked.
2. Brace lightly and keep your hips stacked.
3. Keeping feet together, lift your top knee without rolling back.
4. Lower your knee with control to the start.
5. Finish your reps, then switch sides.

A core stability move from all fours that trains your abs, back, glutes, and balance.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Reach one arm forward and the opposite leg back until they are straight.
4. Pause briefly, then bring your hand and knee back under you.
5. Repeat on the other side, alternating each rep.

A seated hip stretch that targets the glutes and outer hip on one side at a time.

1. Sit tall near the edge of a chair with both feet flat.
2. Cross one ankle over the opposite thigh, just above the knee.
3. Keep your spine long and gently lean forward from your hips.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.