1. Knees: Bent-Knee Chair Bridges
A. Place a sturdy chair in front of you and lie on the floor with your arms at your sides and your heels on the chair’s seat. Bend legs to 90 degrees, aligning knees over hips with ankles and knees touching each other.
B. (Shown) With abs tight, press your heels into the chair as you slowly lift your hips off the floor until knees, hips and shoulders align diagonally. Your head, shoulders and arms should remain on the floor.
C. Hold for three seconds; release. Do 10 reps.
Works: Hamstrings and glutes