PRI Core & Glute Activation w/ Bench

This exercise comes from the Postural Restoration Institute. You'll notice that we only drop the left hip in this one, as it targets a traditionally less connected side of our bodies, since for most folks, our heart is on the left side and pushes down on the support muscles we're targeting. - Set up on the floor with your heels on a bench or chair, thighs vertical. Gently squeeze a small inflated ball, foam roller, yoga block, or other prop between your knees. - Variation 1: Tuck your pelvis (flattening your back to the ground and lifting your hips off the ground slightly). Take deep belly breaths in this position, using a big exhale to power each inhale - Variation 2: Tuck your pelvis, then drop your left hip down. Push through your heels to find glute and hamstring engagement. Take deep belly breaths in this position, using a big exhale to power each inhale - Variation 3: Tuck your pelvis. Take deep belly breaths, using a big exhale to power each inhale. As you exhale, drop your left hip down. As you inhale, return your hips to level. Stay connected with your heels pressing into the bench to engage glutes and hamstrings.