A gentle warm-up that lifts each knee high as you walk, loosening your hips and getting you ready to move.
Stand tall with your arms at your sides. Step forward and lift one knee to hip height, swinging the opposite arm. Lower that foot and lift the other knee on the next step. You need about 15 feet of clear floor. Switch sides each rep.
Rise onto the ball of your standing foot. Stay tall instead of leaning back as the knee comes up.
The deep muscles linking your lower spine and pelvis to the top of your thigh bone. They lift your knee toward your chest as you walk, run or climb, and can feel tight after long hours of sitting.
The four muscles on the front of your thigh. They straighten your knee and power squats, stairs, getting out of a chair and every step you take.
No equipment required.
Mobility: Moves your joints through their range to warm up and loosen stiff areas.
Beginner: One new pattern or machine to learn, with light loads and low risk.
Unilateral (Alternating): Each rep alternates between one side of the body and the other.
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