Half Kneeling Hip Extension

  • HOW: Start in a half-kneeling position with one knee down. The first step is to posteriorly tuck your pelvis by imagining you're tucking a tail between your legs. Next, keeping this tuck, squeeze your glutes and core very hard and drive your hip forward, into extension.
 
  • FEEL: You should feel your glutes working very hard as you push your hips forward.
 
  • COMPENSATION: Do not overarch at the lower back.

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