Posterior chain bridge
Strength ResetBeginner
Glute Bridge
A hip extension pattern that helps balance sitting-heavy days with posterior-chain work.
gluteshipslower back
Mobility
Hip Flexor Stretch
A front-of-hip opener that is useful after long sitting or limited movement days.
Front-hip opening arc
Difficulty
Beginner
Prescription
30-40 seconds per side
Targets
hips, hip flexors, front body
Use cases
sitting, tight hip flexors, anterior pelvic tilt
Benefits
- Restores hip extension
- Relieves front-of-hip tightness
- Supports standing posture
Step-by-step instructions
- 1.Step into a half-kneeling stance with one knee down.
- 2.Tuck the pelvis gently before shifting forward.
- 3.Keep the ribs stacked over the hips as you breathe.
- 4.Hold the stretch without forcing range.
Featured Routine
Daily Back Reset
A clean five-part sequence to restore movement quality after sitting, travel, or low-variation days.
8 minutes
Daily mobility and posture reset
Step 1
Cat Cow
6 slow reps
Step 2
Child's Pose
4 breaths
Step 3
Glute Bridge
8 reps
Step 4
Bird Dog
4 reps per side
Step 5
Hip Flexor Stretch
30 seconds per side
Related Exercises
Build a stronger movement stack around this drill
Pelvic control tilt
ControlBeginner
Pelvic Tilt
A simple control drill that helps you learn how to move the pelvis without spinal strain.
pelvislower backcore
Posterior chain reach
MobilityBeginner
Hamstring Stretch
A gentle posterior-chain mobility drill for tight hips and restricted forward bending.
hamstringshipsposterior chain
Coaching
Exercises work best when they fit your routine, tolerance, and goals
If you want more than a library, coaching helps organize the right drills into a personalized movement strategy built around your week.