Core Mobility & Strengthening Stretches
IN THIS LESSON
This exercise is a powerful and precise way to activate and strengthen your glutes and hamstrings from a stable, all-fours position. Building strength in the posterior chain is essential for improving hip stability, protecting your low back, and generating powerful movement.
Instructions
Step 1: Get into Position
Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips.
Loop the middle of a Thera-Band or resistance band around the arch of your right foot. Hold the ends of the band firmly in each hand, creating light tension.
Step 2: The Movement
Keeping your back perfectly straight and your head in a neutral position, engage your core.
As you exhale, slowly press your right leg straight back, pushing against the band's resistance until your leg is fully extended and parallel to the floor.
Squeeze your right glute at the top of the movement and hold for 2 seconds.
Step 3: The Return
Slowly and with control, return your knee to the starting position without letting the band snap back.
Step 4: Repeat
Perform a set of 8-12 repetitions on the right leg.
Carefully switch the band to your left foot and repeat the set on the other side.
