• Hips as low as possible • Actively pull knees apart with glutes • Move and bend in lowest position
E1A–E1D: Calf exercises
E1A: Wall/step calf, straight-leg version • Press and hold heel on floor • Cr: press ball of foot into floor • Straighten knee; move hips closer to wall
E1B: Wall/step calf, bent-leg version
• Stand closer to support • Press and hold heel on floor • Cr: press ball of foot into floor • Other leg presses back of knee forwards
E1C: Solo single leg dog pose
• Press and hold heel on floor • Reach arms and hands off body • Lift other leg as high as possible • Keep hips level • Cr: press ball of foot into floor
E1D: Partner single leg dog pose
• Press partner's working heel into floor • Keep hips level • Cr: press ball of foot into floor • Arch lower back backwards Master the Squat and Hip Mobility L2A–L2C: Squat limbering exercises L2A: Full squat explanation • Ankle flexibility is one key • Soft calf/hamstring muscles is another
L2B: Full squat sequence
• Keep heels on ground • Maintain arches in feet • Push knees forwards • Move around in position • 10'/day minimum
L2C: RollStretch squat
• Use thin stick to begin • Muscle softness is key • Alternate body's weight through stick into calf muscles • Kneeling and squatting versions
E2: Standing piriformis
• Turn one foot/leg in as far as possible • Use arms to turn whole body away • Cr: try to twist foot back to start position • Go further in stretch direction
L3: Boxing the compass
• Explore all hip positions • Cr: draw bottom knee to foot • Remember when to straighten leg • Try to relax in all positions Master the Squat and Hip Mobility E3: Relaxed lunge • Front foot in front of knee • Pull back with arms • Move through all positions
L4: Baby flop
• Try to have knees on floor • Move from hips, not back • Change leg positions; repeat sequence
L5A–L5D: Cossack squat exercises
L5A: Cossack squat wall support • Use wall for support • Bend forwards from hips • Bend towards straight leg • Spend time in bottom position
L5B: Cossack squat with kettlebell
• Use light KB as counterbalance • Bend forwards from hips • Bend towards straight leg
L5C: Cossack squat free variations solo
• Use hands as support for trunk • Let straight leg rest on arm • Bend forwards • Bend towards straight leg
L5D: Cossack squat free variations partner
• Use partner as 'wall' • Partner can press hips to floor • Bend forwards • Bend towards straight leg Master the Squat and Hip Mobility E4A–E4C: Hip abduction exercises E4A: Squashed frog – solo • Hips directly above knees • Use body's weight to spread knees • Cr: squeeze knees together • Extend arms to make stronger • Tuck tail to make stronger
E4B: Squashed frog – partner
• Same start position • Partner's knees inside calf muscles • Cr:squeeze knees together; partner resists hips lifting • Partner leans on sacrum, not on back
E4C: Squashed frog – partner w/bolster
• Rest chest on support • Partner's knees inside calf muscles • Cr:squeeze knees together; partner resists hips lifting • Partner leans on sacrum, not on back
L6: Yuri Cossack
• Cossack squat to begin • Transition to lunge; stay low • Support on arm; turn away from floor and reach for the sky • Repeat on other side
L7: Seated figure 4
• Let hips come off floor in beginning • Cr: hold outside of knee; press out • Use groin muscles to deepen stretch • Pay attention to knees
L8: Inside squat
• Full squat with feet wider than hips • Take weight on other leg, then • Pull knee to floor with groin • Cr: hold outside of knee; press out • Slowly deepen position Master the Squat and Hip Mobility E5A–E5D: Piriformis exercises E5A: Seated piriformis • Working hip must stay on floor • Pull top knee to other armpit • Cr: press held knee into forearm • Lift chest, press working hip onto floor, pull knee closer under armpit
E5B: Seated piriformis wall support
• Easier version if E5A not possible • All directions same as E5A • Do in chair if hamstrings very tight
E5C: Lying wall piriformis
• Straight leg up wall to begin • Bring stretch on by sliding foot down • Keep hips on floor throughout! • Cr: press closest foot away into thigh • Use hands to help if loose enough
E5D: Wall piriformis
• Similar in form to E5C • Bring hips closer to wall to intensify • Cr: press closest foot away into thigh • Wriggle hips closer; straighten back and lift chest Master the Squat and Hip Mobility E6: Standing knee lift • Ensure support leg stays straight • Lift knee to front, 45°, then as far out to the side as you can • Pull knee to chest in all positions • Try to cramp HF
E7: Diamond pose
• Both knees 90° • Bent back and straight back versions • Try to touch face to feet • Cr: gently try to sit up away from legs
E8: Full squat and sumo squat
• Just do it! • Micro-movements in all directions • Let yourself relax into it • Do not let arches collapse
• Hips as deep as possible (up to 180°)
• Knees as wide as possible • Little pulsing movements • Feet under knees, not inside