For this exercise, you'll need a stable (non-rolling) chair with a high back that you can hold lightly for balance.
Benefits: Improves your posture and streamlines your body from your shoulders to your knees, making your body look straighter, longer and more elegant. Lifts your glutes and gets you in touch with muscles you "never knew you had."
Do it (gluteus maximus): Face a half-arm's length from the backside of the chair, and hold it lightly for balance. Press your heels together and open the balls of your feet two to three inches apart into a Narrow V. Soften your knees and gently roll your hips under your spine—grip your glutes firmly.
Pick up your (right) foot and rest it on the floor behind you. Align your (right) knee underneath your hip or slightly forward. Push the top of your (right) foot into the floor and use that pressure to roll your hips underneath your spine and squeeze your glutes tightly. Use your hamstring and glute muscles to lift your foot off the floor a couple of inches. Draw your abs in tightly and use the muscles underneath your shoulders to pull your shoulders down your back and open your chest. Exhale and continue breathing.
Use the powerful muscle at the base of your seat to pull your leg back against the resistance of your tuck. Pull back-hold, back, back. Vary the tempo and include static holds to your preference. Continue for one-and-a-half to two minutes per leg.
Do it (gluteus medius): (From your previous setup) Lower your (right) foot. Retuck your seat. Draw your (right) toes six to eight inches to the side to activate the corner of your seat, your gluteus medius. Tuck again and shift your body weight slightly towards the (right). Align your (right) knee in line with your hip and lower your (right) hip down.
Use the muscle in the side of your seat to lift your (right) foot about an inch off the floor. Exhale and continue breathing. Use your gluteus medius (corner of your seat) to draw your leg out and diagonally back. Press out-hold, out, out. Vary the tempo and include static holds to your preference. Continue for one-and-a-half to two minutes per leg.
Already master these moves? Head on over to Bar Method on August 20 and 21, and celebrate their 15th anniversary by taking part in one of their free classes for new clients!