Exercise

Banded Psoas March

Sitting all day leaves the deep hip flexors weak and cranky. This lying march against a band strengthens them directly, which pays off in a smoother stride, easier stairs, and a lower back that complains less.

BeginnerBands~3 min

Demonstration

Sets

3

Reps

8-12 per side

Rest

45-60s

How to do it

  1. 1

    Lie on your back and loop a mini band around the arches of both feet.

  2. 2

    Lift both knees up over your hips, shins parallel to the floor.

  3. 3

    Press your lower back gently into the ground and brace.

  4. 4

    Slowly extend one leg out against the band while the other knee stays put.

  5. 5

    Return to the start with control and march the other leg out.

  6. 6

    Keep the lower back glued down the whole time.

Common mistakes

  • Arching the lower back as the leg extends
  • Letting the band snap the leg back instead of controlling it
  • Holding the breath instead of exhaling on each extension

Dad tips

  • No band? Do it slowly without one and pause 2 seconds per rep.

Same muscles, new angle

Mountain Climber

Part cardio, part core, part hip-flexor work - mountain climbers earn their spot in any time-crunched session. Thirty seconds gets your heart rate up faster than most things you can do in a living room.

BeginnerNo equipment~3 min

Standing Knee Raise Hold

Stand tall, lift one knee above hip height, and hold it there without leaning back - harder than it sounds after years of chairs. It builds the hip strength and single-leg balance that make stairs, hikes, and playground chases feel easy.

BeginnerNo equipment~3 min