💡 How to follow: Run the 4 exercises in order, slow and controlled. No equipment — just a mat. Repeat the circuit 2–3× for a full session, or do it daily as maintenance.
1
Windshield Wipers
Hip Rotation
Dynamic hip internal/external rotation on the back. Mobilizes the hips and lumbar spine while keeping the upper back anchored.
- Lie on your back, knees bent, arms out wide for stability
- Keep your upper back and shoulders pressed into the floor
- Lower both knees slowly to one side
- Rotate across to the other side in one controlled motion
- Go slow — aim for full range without forcing
2
Ankle-Grip Glute Bridge
Glutes / Hips
A glute bridge with your hands gripping your ankles. The grip creates traction and locks your pelvis into a strong, stable drive.
- Lie on your back, knees bent, feet flat
- Reach down and grip your ankles with both hands
- Drive your hips up to full extension
- Squeeze the glutes at the top — do not overarch the lower back
- Lower slowly and reset the grip each rep
3
Wide-Stance Glute Bridge
Glutes / Wide Stance
Same ankle-grip bridge with a wider foot position. Shifts emphasis toward the inner glutes and deep hip rotators.
- Lie on your back with feet wider than hip width
- Grip your ankles again
- Press the hips up to full extension
- Pause 1 second at the top with glutes tight
- Control the descent to the floor
4
Supine Straight Leg Raise
Core / Posterior Chain
An active supine leg raise — hands behind the head, one leg driven straight up, foot flexed. Works the lower core and posterior chain through a controlled range.
- Lie flat, hands clasped behind your head
- Lift one leg straight up to vertical with the foot flexed
- Keep the opposite leg down and the lower back flat
- Lower under control, then switch sides