Pull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times

Place the entire foot of the bent knee on the floor. Fully lock and externally rotate the other leg. Flex your foot!

Both feet are facing towards the front. Place your hips in an anterior pelvic tilt and shift them towards the back.

Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.

Legs hip width apart. Feet pointing towards the front with locked knees. Lower back is straight or even arched. Work on your anterior pelvic tilt to lengthen the hamstrings!

Turn 1 leg out towards and move the foot towards the side. Keep the other foot facing front. Work on arching your lower back!

Both knees, standing foot and pubic bone in line. Move side ways only.

Both knees, standing foot and pubic bone in line. Push the side of the hip where the knee touches the floor diagonally down

Both knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.

90 degrees angle in the knees. Keep both glutes and the floor and your hips and shoulders squared.

Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated. Knees and hips in 1 horizontal line.