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 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 core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

A hip hinge drill with a dowel that trains the hinge pattern and teaches a neutral back position.

1. Stand tall with feet hip-width apart and hold a dowel along your spine.
2. Keep the dowel touching your head, upper back, and tailbone.
3. Push your hips back and let your knees bend slightly.
4. Lower until you feel a stretch in your hamstrings.
5. Drive your hips forward to stand tall again.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

A hip hinge drill that trains your glutes and hamstrings while practicing the hips-back pattern.

1. Stand with your back to a wall, feet hip-width apart.
2. Soften your knees and brace your core.
3. Push your hips back until your glutes tap the wall.
4. Keep your chest long as your torso leans forward.
5. Drive your hips forward to stand tall again.

A two-leg hip hinge with a kettlebell that trains your glutes, hamstrings, and back.

1. Stand with feet hip-width, kettlebell between your feet.
2. Hinge at your hips and grip the handle with both hands.
3. Brace your core, then stand tall by driving your hips forward.
4. Lower the kettlebell back to the floor with control.

A hip hinge that trains your hamstrings, glutes, and back control.

1. Stand tall with feet hip-width and hold the weight in front of your thighs.
2. Soften your knees and brace your core.
3. Push your hips back as the weight slides down close to your legs.
4. Lower until you feel a hamstring stretch, keeping your back flat.
5. Drive your hips forward to stand tall, then repeat.

A one-leg hip hinge that trains your hamstrings and glutes while challenging balance.

1. Stand tall on one leg with a soft bend in your knee.
2. Hinge at your hips and send your free leg back behind you.
3. Lower your torso until you feel a stretch in your standing leg.
4. Drive through your standing foot to return to tall.
5. Finish your reps, then switch legs.

A kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.