Hip Rotations Get onto your hands and knees with your hands under your shoulders. Keep your spine neutral while raising a knee toward your chest. Rotate your knee to the outside and make a wide arc with your knee until it’s extended behind you. Repeat 10 times and switch to the other side. Wall Hinge Stand with your heels about six inches away from a wall and face away from the wall. Bend at the waist while pushing your hips back. Stop when your butt touches the wall and raise yourself again by only using your glutes. You should keep your shins vertical throughout the movement. Repeat 10 times. Kettlebell Swing Hold a kettlebell between your legs with both hands. Contract your glutes and swing the kettlebell as high as you can. When the kettlebell is over your head, your hips should be fully extended so that your body makes a straight line from your feet to your head. Repeat 10 to 20 times. Band March Loop a short exercise band around both of your feet. Put your hands on your hips and tuck your hips under your body. Lift one leg and pull the band by contracting the muscle in your hip. When you have the band pulled as far as you can, pause for a second and lower your foot again. Repeat 10 times and switch to the other side.