How to:

1. Stand facing a sturdy support (table, chair or countertop). Feet hip-to shoulder-width apart. Light grip with both hands.

2. Inhale, brace your core, and push your hips back like you’re sitting into a chair. Keep chest tall and back neutral.

3. Lower as deep as comfortable, keeping weight in your heels. Use the support to stay balanced and controlled.

4. Exhale and drive through your heels to stand, using your arms only as much as needed - that’s 1 rep.

​Coaching cues:

1. Keep your chest upright and spine neutral.

2. Use your legs to stand, not just your arms.

3. Keep your heels on the floor.

Progression:

1. Use one hand instead of two as support.

2. Progress to fingertips only, then no support.

How to:

1. Stand tall with feet hip-width apart. Chest up and core braced.

2. Step one leg back, landing on the ball of the foot with the heel lifted.

3. Lower down until both knees are about 90°. Back knee moves toward the floor.

4. Keep the front knee stacked over the ankle.

5. Drive through the front heel to return to standing -  that’s 1 rep.

6. Repeat on the same side or alternate legs.

7. Perform 8-10 reps per leg.

Coaching cues:

1. Keep hips level and facing forward.

2. Don’t let the front knee cave inward.

3. Keep most of the weight in the front heel.

Modifications:

1. For more glutes: take a longer step back and lean slightly forward.

2. For more quads: stay more upright.

How to:

1. Lie on your back with knees bent and feet flat on the floor.

2. Drive through your heels and lift your hips until your body forms a straight line from shoulders to knees.

3. Keep your hips high and lift your left knee toward your chest.

4. Lower the foot back down with control, keeping your hips level.

5. Lift your right knee toward your chest - that’s 1 rep.

6. Continue alternating sides while maintaining the bridge position.

7. Perform for 8-12 per leg.
    

Coaching cues:

• Keep your hips high and level.

• Brace your core and squeeze your glutes throughout.

• Move slowly and avoid shifting side to side.

• Keep the movement controlled, not rushed.

How to:

1. Stand with feet hip to shoulder width apart, core tight and posture tall. Hold a chair or table for balance if needed.

2. Push through the balls of your feet and raise your heels as high as possible.

3. Squeeze your calves at the top for 1-2 seconds.

4. Lower your heels slowly back down with control - that’s 1 rep.

5. Perform 10–15 reps.
    

Coaching cues:

• Move slow and controlled.

• Keep weight evenly distributed through both feet.

• Don’t fully relax at the bottom to keep tension on the calves.
   

Variations:

• Single-leg calf raise: perform on one leg for more intensity.

• Seated calf raise: sit and raise heels to target the soleus muscle

How to:

1. Stand with your back to a sturdy chair or sofa, feet shoulder-width apart.

2. Inhale, brace your core, and push your hips back like you’re sitting down. Don’t let your knees go over your toes.

3. Lower until your glutes lightly touch the chair. (If this is too challenging, you can fully sit down for a moment)

4. Exhale and drive through your heels to stand tall - that’s 1 rep.

5. Perform 10–15 reps per set.

Coaching cues:

1. Keep your knees over your toes.

2. Maintain a flat back and tall chest.

3. Keep your weight in your heels.

Modification:

1. Perform a partial squat if you feel knee discomfort.
   Progression:

2. Hold a weight or hover just above the chair without touching it.

How to:

1. Start on all fours with hands under shoulders and knees under hips.

2. Brace your core and keep your back neutral.

3. Keep your knee bent at 90° and lift one leg upward until your thigh is roughly parallel to the floor.

4. Squeeze your glutes at the top of the movement.

5. Lower the knee slowly without resting it on the floor - that’s 1 rep.

6. Perform 10–15 reps per side.
    

Coaching cues:

• Keep hips square and level with the floor.

• Move slowly and controlled - avoid momentum.

• Keep your neck neutral and gaze toward the floor.

​

How to:

1. Lie on your back and place your feet on a couch or chair, knees bent about 90°.

2. Brace your core and keep your spine neutral.

3. Drive through your heels and lift your hips toward the ceiling.

4. At the top, form a straight line from shoulders to knees and squeeze your glutes.

5. Lower your hips slowly until your glutes lightly touch the floor - that’s 1 rep.

6. Avoid arching your lower back and relaxing completely at the bottom of each rep.

Coaching cues:

• Keep your core tight and ribs down.

• Lift with your glutes, not your lower back.

• Maintain tension throughout the set.
   

Progression:

• Try an Elevated Glute Bridge March by alternating leg lifts while keeping your hips elevated.

How to:

1. Lie on your back with arms at your sides.

2. Drive through your heels and lift your hips. Squeeze your glutes.

3. Bring your right knee toward your chest to about 90°.

4. Place the foot back down and lift the left knee, alternating in a slow marching motion.

5. Keep hips off the floor and pelvis steady - don’t let them drop or twist.

Coaching cues:

• Keep hips level.

• Brace your core and squeeze glutes to avoid lower-back strain.

• Move slow and controlled.

How to:

1. Stand tall with feet hip-width apart. Hands on hips or at your sides.

2. Step forward with one leg, landing on your heel.

3. Lower straight down until both knees reach about 90°, back knee just above the floor.

4. Keep chest tall, shoulders back, and core engaged.

5. Drive through the front heel to return to standing - that’s 1 rep.

6. Alternate legs.

7. Perform 8-10 reps per leg.

Coaching cues:

• Keep the front knee stacked over the ankle.

• Don’t let the front knee cave inward.

• Keep most of the weight on the front leg.

How to:

1. Lie on your back and bring the soles of your feet together, letting your knees fall out to the sides. Slide your heels in close to your glutes.

2. Bend your elbows to 90° and press your upper arms into the floor for stability.

3. Brace your core and drive your hips toward the ceiling while keeping the soles of your feet together.

4. At the top, squeeze your glutes and hold for 1-2 seconds.

5. Lower your hips slowly back to the floor - that’s 1 rep.

6. Perform 10-15 reps.
    

Coaching cues:

• Keep your knees open throughout the movement.

• Slightly tuck your pelvis to protect your lower back.

• Lift with your glutes, not your lower back.

• Move slowly and with control.
   

Progressions:

• Place a dumbbell across your hips.

• Add a glute band around your thighs for extra resistance.

How to:

1. Lie on your back with knees bent and feet flat, about 15-20 cm from your glutes, hip-width apart.

2. Brace your core and squeeze your glutes.

3. Drive through your heels and lift your hips until your body forms a straight line from knees to shoulders.

4. Squeeze at the top for 1-2 seconds.

5. Lower with control, stopping just before your glutes fully rest - that’s 1 rep. (If this is too challenging, let your glutes fully rest on the floor)

6. Perform 2–3 sets of 10–15 reps.

Coaching cues:

• Lift with your glutes, not your lower back.

• Keep your neck neutral and chin slightly tucked.

• Don’t overextend at the top.
   

Tip:

• If you feel it mostly in your hamstrings, move your feet slightly closer to your glutes.

Progressions:

• Add a weight across your hips.

How to:

1. Stand with feet shoulder-width apart, knees slightly bent, spine neutral.

2. Push your hips back to start the movement, like closing a door with your hips.

3. Lower your torso until it’s close to parallel with the floor or until you feel a stretch in your hamstrings.

4. Keep your hands close to your legs, sliding down toward mid-shin.

5. Drive your hips forward and squeeze your glutes to stand tall - that’s 1 rep.

6. Perform 8-10 reps.

Coaching cues:

• Brace your core to protect your lower back.

• Keep your neck neutral and chin slightly tucked.

• Keep the movement in the hips, not the knees.

Progression:

• Perform a single-leg version by balancing on one leg and extending the other leg back.

Avoid:

• Rounding your back.

• Turning the movement into a squat (too much knee bend)

How to:

1. Stand with your feet hip-width apart and arms at your sides.

2. Take a big step to the side and push your hips back while bending that knee.

3. Lower your body until the working knee is at about 90°.

4. Push through your heel to return to standing.

5. Lift that same knee toward your chest and pull it in with your arms - that’s 1 rep.

6. Perform 10–15 reps.
    

Coaching cues:

• Keep your chest up and back neutral.

• Sit your hips back, not forward.

• Push strongly through the heel of the bent leg.

• Move with control and balance.

How to:

1. Stand tall with feet hip-width apart, toes forward.

2. Take a wide step to the right. Keep the left leg straight.

3. Bend the right knee and push your hips back like sitting into a chair.

4. Keep the right knee tracking over the toes and the left foot planted.

5. Drive through the right heel to return to standing - that’s 1 rep.

6. Perform 8–12 reps, then switch sides or alternate.

Coaching cues:

• Keep chest tall and spine neutral.

• Don’t let the bent knee collapse inward.

• Keep the heel of the working leg on the floor.

• Inhale down, exhale up.

Modifications:
Easier: Take a smaller step or reduce the depth.

Harder: Hold a dumbbell or kettlebell at your chest.

How to:

1. Lie on your back with heels 15-20 cm from your glutes.

2. Lift one leg straight or keep it bent in the air.

3. Drive through the grounded heel and squeeze that glute to lift your hips.

4. Keep hips level and spine neutral - don’t let one side drop or overarch your lower back.

5. Exhale up, hold for 1 second at the top. Inhale and lower with control - that’s 1 rep.

6. Perform 10–15 reps per side. Add a dumbbell across your hips to increase difficulty if needed.

Coaching cues:

• Keep your hips square, don’t let them twist.

• Push through your heel, not your toes.

• Lift with your glutes, not your lower back.

• Keep your neck and shoulders relaxed.

How to:

1. Stand tall with feet hip-width apart.

2. Step one leg back, landing on the ball of the foot.

3. Lower straight down until the back knee is just above the floor.

4. Keep your chest tall and core engaged.

5. Front knee stays stacked over the ankle.

6. Drive through the front heel to return to standing - that’s 1 rep.

7.  Perform 8-12 reps per leg.
    

Coaching cues:

• Move straight down and up, not forward.

• Keep most of the weight in the front leg.

• Keep the front foot flat on the floor.

• Stay tall through the chest.
   

Avoid:

• Standing too narrow (harder to balance).

• Putting too much weight on the back leg.

• Overextending the back leg, which reduces stability.

How to:

1. Stand with feet together, arms at your sides, and core engaged.

2. Jump your feet out wide, landing softly with toes slightly turned outward (~45°).

3. Immediately lower into a squat, keeping your weight in your heels and knees tracking over your toes.

4. Jump your feet back together to return to the starting position - that’s 1 rep.

5. For beginners: 15- 30 seconds.

6. Advanced: up to 60 seconds.
    

Coaching cues:

• Keep your chest upright and back straight.

• Push your knees outward, don’t let them cave in.

• Land softly on the balls of your feet to protect your joints.

​

How to:

1. Place your feet shoulder-width apart or slightly wider and open up the toes outside just a little bit.

2. Keep weight on heels and mid-foot. Feet stay flat, do not lift your heels of the ground.

3. Maintain a neutral spine - chest up, no rounding.

4. Drive knees over toes. Don’t let them cave in.

5. Lower until thighs are parallel to the ground (making about 90° angle at the hips and knees).

6. Inhale before going down, exhale as you go up.

​Coaching cues:

1. Keep your chest up and spine neutral.

2. Keep your knees in line with toes, preventing cave-in.

3. Maintain a tight, braced core.

4. Shoulders and hips should rise together when you are in the bottom position and ascending up.

Helpful tips:

1. Place a chair by your side as reference  if you do not know how deep should you go.

2. Extend your arms forward for balance.

How to:

1. Stand with your back against a wall, feet about 50-60 cm forward and shoulder-width apart.

2. Slide down until thighs are parallel to the floor, knees stacked over ankles, forming a 90° angle at the hips and knees.

3. Press your back, shoulders, and head into the wall. Brace your core and keep chest tall.

4. Hold for 20–60 seconds or longer if comfortable.

5. Keep weight in your heels, avoid letting knees move past your toes and avoid dropping your hips below knee level.

6. If this is too challenging, hold a higher position on the wall (shallower angle) and increase depth as you get stronger.

Coaching cues:

1. Keep your weight in your heels.

2. Maintain a neutral spine against the wall.

3. Breathe slowly during the hold.

Progression:

1. Hold a dumbbell, kettlebell, or weight plate on your lap.

How to:

1. Sit on the floor with your shoulder blades against a sturdy couch.

2. Place feet flat, hip-width apart. Knees should reach about 90° at the top.

3. Brace your core and drive through your heels to lift your hips.

4. At the top, keep shins vertical and squeeze your glutes hard. 

5. Lower your hips back down with control - that’s 1 rep.

6. Perform 10-15 reps.
    

Coaching cues:

• Keep ribs down and chin slightly tucked.

• Maintain a neutral spine — don’t arch your lower back.

• Drive the movement with your glutes, not your lower back.

How to:

1. Start on all fours with wrists under shoulders and knees under hips. Keep your back flat and core engaged.

2. Keep your knee bent at 90° and lift one leg out to the side (about 45°).

3. Squeeze your glute at the top of the movement.

4. Lower the knee slowly without letting it touch the floor - that’s 1 rep.

5. Perform 10–15 reps per side.
    

Coaching cues:

• Keep hips and shoulders parallel to the floor.

• Move slowly and controlled.

• Avoid arching or sagging your back.

How to:

1. Stand on the edge of a step with the balls of your feet on the edge and heels hanging off.

2. Hold a rail or wall for balance.

3. Lower your heels slowly below the step to feel a stretch in your calves.

4. Push through your toes and raise your heels as high as possible.

5. Move through the full range — deep stretch at the bottom, strong squeeze at the top — that’s 1 rep.

6. Perform 12–15 reps.
    

Coaching cues:

• Move slow and controlled.

• Keep your legs straight but knees slightly soft.

• Avoid bouncing.
   

Progressions:

• Single-leg calf raises for more intensity.

• Hold a heavy object for added resistance

How to:

1. Stand on the edge of a step with the ball of one foot on the step and your heel hanging off.

2. Hold a rail or wall for balance and lift the other foot off the step.

3. Push through the ball of your foot and raise your heel as high as possible.

4. Squeeze your calf at the top.

5. Lower your heel slowly below the step until you feel a deep stretch - that’s 1 rep.

6. Perform 10-15 reps per leg or until failure.

Coaching cues:

• Use full range of motion - all the way up, all the way down.

• Keep the movement slow and controlled.

• Keep the working leg straight but don’t lock the knee.

• Avoid bouncing or using momentum.

Progressions:

• Hold a dumbbell, kettlebell, or weighted backpack.