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  • Hamstring Bridge With Elevated Legs Box Unilateral

    Lie on your back. Place one heel on a box or bench, having a 90° angle at hip and knee.
    Perform a posterior pelvic tilt (flatten your lower back against the ground).
    Push through your heel into the box, lifting your hips up to the point where there is a straight line from your chest to your knees.

  • Hip Extension 4Pt Position Hold

    Start on the 4 point position (on all fours).
    Straighten and raise one leg till it is parallel to the ground.
    Make sure your spine remains in a neutral position.
    If you feel your lower back stiff or sore when performing this exercise, ask a trainer or therapist to guide you through.

  • Hip Extension External Rotation 4Pt Position

    Start on the 4 point position (on all fours).
    Straighten and raise one leg till it is parallel to the ground.
    Maintain the position but externally rotate the leg (knee aims out)
    If you feel your lower back stiff or sore when performing this exercise, ask a trainer or therapist to guide you through.

  • Hip Extension External Rotation Pulses 4Pt Position

    Start on the 4 point position (on all fours).
    Straighten and raise one leg till it is parallel to the ground and externally rotate the leg (knee aims out).
    Perform small upward movements while maintaining the externally rotated position of the knee.
    Make sure your spine remains in a neutral position.
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