- Begin by standing in front of a sturdy box or bench that is about knee-height.
- Place your right foot on the box and push through the heel to lift your body up and onto the box, bring your off leg all the way through until your leg is parallel with the ground.
- Step back down with your right foot, lowering your left foot to the ground.
- 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.
- Lie on your back. Place your heels on a box or bench, having a 90° angle at hips and knees.
- Perform a posterior pelvic tilt (flatten your lower back against the ground).
- Push through your heels into the box, lifting your hips up to the point where there is a straight line from your chest to your knees.
- Lie on your back with knees slightly bent and heels dug in.
- Perform a posterior pelvic tilt (flatten your lower back on the ground).
- Press the heels into the ground to raise your hips off it.
- Hold the position for the specified duration.
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