Start standing tall with your feet shoulder width apart.Brace your core and take a big step forward with one leg whilst bending your front knee until your thigh is parallel to the floor. Bend your back leg with the shin parallel to the floor.Push through your front foot to extend the leg and return to a standing position. Take the back leg up and over into a forward lunge.Complete each rep with full leg and hip extension.
Lead the turn out movement with the knees. Keep your hips low as you externally rotate.Push your knees towards the back and hips towards the front.Use the wall for assistance only. Do not place significant amounts of weight on it. Keep your upper body as straight as possible.In the bottom position of your plie your knees should be on top of your feet and level with your hips.
Reach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step.The anterior pelvic tilt is the most important part of this exercise.As you move your foot pull your toes up towards your chin and flex your foot.Keep your knees locked and shoulders squared with the hips at all times.
Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Apply pressure through your back foot into the floor pushing your hips towards the heel of the front foot in a pulsing motion.Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Keep your shoulders low and squared with your hips.
Perform all exercises on one side before repeating on the other side.
Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel.Keep your shoulders low and squared with your hips.
Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
Start by fully locking your back knee before bringing your upper body in an upright position and pushing your hips down. Keep your back knee fully locked the entire time and your front knee on top of the foot. Your shin must be vertical at all times.Tuck your tailbone under and focus on the posterior pelvic tilt. Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out.
Pull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Keep your front knee fully locked and push the bottom of the knee into the floor. Walk your hands further in front to increase difficulty.
Fully locking the knee in each rep is at the highest priority. Adjust your hip height accordingly. Tuck your tailbone under and focus on the posterior pelvic tilt. Gently extend your back foot to push the back leg into the hips in order to further help with the posterior pelvic tilt.As you release tension from your back knee push your hips down and into a posterior pelvic tilt. When you lock the knee back up fight to keep your hips low and to hold the posterior pelvic tilt. In an ideal world your hips would not move as you extend the knee.Go slow and stay in full control as you place the knee back on the floor. Do not smash your knee into the ground.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out.
Keep your hips and shoulders perfectly squared and parallel to the floor. Do not allow your body to rotate or to turn out.Push your hips towards the posterior pelvic tilt to straighten out your lower back. Sit equally between both legs. Engage your back leg gently like you were trying to straighten it. Make sure the heel of the back foot is pointing towards the ceiling and the leg is going straight towards the back.
⟲ Now repeat on the other leg.
Isolate the lift into the working leg and use your hip flexors only.Elevate the hand opposite to the working leg for balance.Keep your hips on top of the supporting foot and squared with your shoulders.Lock the front knee and push the bottom of the knee towards the floor.
Keep your hips and shoulders perfectly squared and parallel to the floor.Engage your posterior chain at all times and maintain the straight line between your neck and your heel.Squeeze your shoulder blades behind your back to open your chest.Fully lock both knees and hold your legs in a parallel position. Do not allow your knees to point towards the side.