Sitting at Ankles

Increase pelvic stability by engaging the hip adductors to keep the inner line of the legs active and the pelvis steady.

Use the hip adductors without allowing the hips to internally rotate, maintaining clean alignment through the femurs.

Develop awareness of the hip‐adductor connection with minimal leg movement emphasizing subtle, precise activation.

Use the co‐contraction of the abdominals and spinal extensors to stabilize the torso and support consistent alignment throughout the exercise.

Focus on breathing to synchronize the movement.