Move Targets: Hamstrings and Glutes
Step 1: Lie on your back with your arms at your sides. Have each heel in the center of a glider. Squeeze the glutes together to lift the pelvis off of the floor. Do not put tension or pressure in the lower back – if you do feel discomfort in the low back, stop and switch to a bridge lift to help you strengthen the posterior muscles first.
Step 2: Exhale and use your hamstrings and glutes to pull the heels closer to the body. Your range of motion is limited to the strength of your hamstrings. Inhale and slowly slide the heels back to the starting position without lowering the hips to the floor. Again, you should not feel this in your lower back.
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