Glute & Hip Flow

Option. Place a dumbbell across your hips for a weighted bridge, or try single-leg bridges.

1. 1

   Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. 2

   Place your arms by your sides, palms down.

3. 3

   Press through your heels and squeeze your glutes to lift your hips toward the ceiling.

4. 4

   Hold for one second at the top, forming a straight line from knees to shoulders.

5. 5

   Slowly lower your hips back down with control.

6. 6

   Repeat, keeping the movement smooth.

Option. Smaller range if hips feel tight. Add a pause at the top for more challenge.

1. 1

   Start on all fours, hands under shoulders, knees under hips, spine neutral.

2. 2

   Keeping the knee bent at 90 degrees, lift one leg out to the side as high as you can without rotating the hips or torso.

3. 3

   Squeeze the outer glute at the top for a moment.

4. 4

   Lower with control and repeat.

5. 5

   Keep the supporting side stable and the core engaged.

6. 6

   Complete all reps, then switch sides.

Option. Add a pause at the top or light ankle weight later. Keep hips square.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Keep a neutral spine and core gently braced.

3. 3

   Keeping the knee bent at roughly 90 degrees, lift one heel toward the ceiling by contracting the glute.

4. 4

   Squeeze hard at the top without arching the lower back.

5. 5

   Lower the knee with control back toward the floor (but don’t fully rest it).

6. 6

   Finish the set on one side, then switch.

Option. Single-leg version if you want more challenge.

1. 1

   Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. 2

   Place your arms by your sides, palms down.

3. 3

   Press through your heels and squeeze your glutes to lift your hips toward the ceiling.

4. 4

   Hold for one second at the top, forming a straight line from knees to shoulders.

5. 5

   Slowly lower your hips back down with control.

6. 6

   Repeat, keeping the movement smooth.

Option. Pause at the top for extra squeeze.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Keep a neutral spine and core gently braced.

3. 3

   Keeping the knee bent at roughly 90 degrees, lift one heel toward the ceiling by contracting the glute.

4. 4

   Squeeze hard at the top without arching the lower back.

5. 5

   Lower the knee with control back toward the floor (but don’t fully rest it).

6. 6

   Finish the set on one side, then switch.

Option. Smaller range is completely fine.

1. 1

   Start on all fours, hands under shoulders, knees under hips, spine neutral.

2. 2

   Keeping the knee bent at 90 degrees, lift one leg out to the side as high as you can without rotating the hips or torso.

3. 3

   Squeeze the outer glute at the top for a moment.

4. 4

   Lower with control and repeat.

5. 5

   Keep the supporting side stable and the core engaged.

6. 6

   Complete all reps, then switch sides.

Option. Pad under the knee. Reach the arm up for more length.

1. 1

   Kneel on one knee with the other foot planted in front, both knees roughly at 90 degrees.

2. 2

   Keep the torso tall and core gently engaged so the lower back doesn’t arch hard.

3. 3

   Gently shift the hips forward until you feel a comfortable stretch in the front of the back hip and thigh.

4. 4

   Hold for 20–40 seconds while breathing calmly, then switch sides.

5. 5

   Optional: reach the arm on the kneeling side overhead and lean slightly away.

6. 6

   Never force the stretch — mild tension is the goal.

Option. Use hands for support and move only as far as comfortable.

1. 1

   Sit on the floor with one leg bent in front of you at 90 degrees (shin parallel to the body) and the other leg bent to the side at 90 degrees.

2. 2

   Keep both sit bones grounded as much as possible and torso tall.

3. 3

   Using your hands for light support if needed, rotate both legs to the opposite 90/90 position in one controlled motion.

4. 4

   Pause briefly in each position to feel the stretch and control.

5. 5

   Continue switching sides for the desired number of reps or time.

6. 6

   If one side is tighter, spend a little extra time there without forcing.

Option. Hold a wall or chair for balance. Keep the stretch gentle — never force the heel higher than comfortable.

1. 1

   Stand tall near a wall or chair for light support if needed.

2. 2

   Bend one knee and grasp the ankle or top of the foot with the same-side hand.

3. 3

   Gently draw the heel toward your glute while keeping the knees close together and hips level.

4. 4

   Stand tall — avoid leaning forward or arching the lower back.

5. 5

   Hold, breathe, then switch sides.

Option. Bend the knee slightly if the stretch is too intense. Use a wall for balance. Keep the back long rather than rounding.

1. 1

   Stand tall and place one heel on the floor a short distance in front or on a low step.

2. 2

   Keep a soft bend in the standing leg if needed.

3. 3

   Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.

4. 4

   Stop when you feel a mild stretch in the back of the thigh — no bouncing.

5. 5

   Hold and breathe, then switch sides.

Option. Bend the back knee slightly to shift the stretch lower (soleus). Hold a wall for support.

1. 1

   Stand facing a wall or sturdy surface, hands resting lightly on it.

2. 2

   Step one foot back, keeping both feet pointing forward.

3. 3

   Press the back heel toward the floor and gently lean your body forward until you feel a stretch in the calf.

4. 4

   Keep the back leg mostly straight for the gastrocnemius; bend it slightly for a deeper lower-calf feel.

5. 5

   Hold, breathe, switch sides.