THE BETTERBUNDLE 01 · ROUTINE 08 · Lower body
Chair Hips & Glutes
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Seated Hip March
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Seated Hip March
10–15 each side
Knee Open
15 reps
Knee Close
15 reps
Glute Squeeze
15 reps, hold 3 sec
Hip Abduction
10–15 each side
Hip Adduction
15 reps, hold 3 sec
Heel Press
15 reps, hold 3 sec
Knee Lift Hold
10 each side, hold 3 sec
Figure-4 Stretch
20–30 sec each side
Hip Rotation
10 each side
Seated Side Leg Lift
10–15 each side
Wide-Knee Pulse
15 reps
Inward Squeeze
15 reps, hold 3 sec
Outward Press
15 reps, hold 3 sec
Hip Hinge Sit Tall
10–15 reps
Pelvic Tilt
15 reps
Before you begin
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. These illustrated guides have not been clinically reviewed. Ask a qualified health professional if unsure a movement is suitable.
Check your band for damage and follow its manufacturer’s safe anchoring instructions. Diagrams illustrate movement, not anchoring.
Chair exercise guidance ↗View the complete original poster
YOUR OFFLINE COMPANION
Keep the whole bundle close.
20 illustrated posters + 8 planners · US Letter, A4 & A5 PDFs