← RoutinesEdit

Back and hips starter

An example routine: gentle spinal mobility, then trunk and hip strength.

4 exercises · about 11 min

  1. 1. Cat–cow

    1 set · 8 reps · rest 15s

  2. 2. Glute bridge

    2 sets · 10 reps · hold 2s · rest 30s

  3. 3. Bird dog

    2 sets · 6 reps · hold 3s · each side · rest 30s

    Move slowly; keep the hips level.

  4. 4. Bodyweight squat

    2 sets · 10 reps · rest 45s