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 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 half-kneeling mobility move that targets the front of your hip with controlled rocks.

1. Start in half-kneeling with one knee down and the other foot forward.
2. Tuck your pelvis slightly and brace your core.
3. Rock your hips forward until you feel a gentle stretch.
4. Rock back to the start with control.
5. Finish your reps, then switch sides.

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 kneeling stretch for the front of your hip. It targets the hip flexors on one side at a time.

1. Kneel with one knee down and the other foot in front.
2. Tuck your pelvis slightly and keep your chest tall.
3. Shift your hips forward until you feel a gentle stretch.
4. Hold the position and breathe steadily.
5. Finish the hold, then switch sides.

A kneeling hip flexor and quad stretch using a couch or wall. It opens the front of one hip and thigh.

1. Place one knee near a couch or wall with that shin up behind you.
2. Step your other foot forward into a half-kneeling position.
3. Lift your chest and gently tuck your pelvis under.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A lying hip stretch that targets your glutes and outer hip on one side at a time.

1. Lie on your back with knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Hold behind the thigh or shin and gently pull toward you.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch sides.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.