Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.

Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

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

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

Both hamstrings touch the doorframe. Keep both knees locked and your hips and shoulders parallel.

Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get comfortable.

Both feet pointed. While pushing hips back simultaneously push chest towards the floor

Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet slightly apart.

Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest forward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!