This past week I sent my 7 and 9 year old off on their first day of 2nd and 4th grade.

The bus came back, they got off safely, and I was able to exhale a little. Not every mom was that fortunate. It’s no wonder moms are anxious—it’s hard NOT to carry unnecessary tension in our bodies!

If I could teach all women ONE thing when it comes to strength training and their pelvic floor, it would be how to hinge well.

Why?

Because when you learn to hinge…

• You protect your low back (instead of straining it).
• Your pelvic floor finally gets the support it’s been missing.
• You actually use your glutes + hamstrings the way they were designed.

Fire up your glutes with this hip hinge cue 🔥🍑

I love the hip hinge and I love having a 100 different ways to coach it so that you can feel your glutes fire up and get length through your butt. Here is a great breakdown of the hinge I did in the most recent Form Friday:

(Move Your Body members and Strong AF participants get access to these weekly live Q&A calls)

If you have ever lifted weights without a proper hinge, you may feel that in your lower back. Or maybe you sit at a desk all day or find yourself leaning into one hip. This can help you relieve that tension. You don't need to get on the ground, and no equipment is needed!

• Begin in the kickstand position, with your left foot forward and your right toes aligned with your heel. A lot of times people kickstand too long and too wide, so get into a narrow stance.
• Focus on the weight in your heel on the left foot and visualize your knee moving forward, aligned with your shoelaces. Keep your weight on the heel but ensure your knee isn't past your toe.
• Imagine your hand as a sword and place it in your left pocket. Simultaneously, move your right hand to your left pocket, and your left hand to your left butt cheek.
• Inhale deeply while keeping your heel weighted and your knee forward, and as you exhale, press your left butt into your left hand. Feel your big toe, your pinky toe, and your heel pressing into the ground. Do not let your heel come up off the ground!
• Keep pushing your butt into your left hand with each breath, and keep lengthening through the crown of your head. GET LONG! Your weight should be entirely on your left leg.
• When you push up, focus on pushing through both your big toe mound and pinky toe mound, extending forward and upward.

This is what I teach inside Strong AF Foundation—not just exercises, but the mechanics that make your body feel stronger, safer, and more capable.

I’m running Strong AF again starting September 29th. Every woman who joins gets a 1:1 assessment with me (plus access to Form Friday!) so that I can get eyes on YOUR body.

👉 Learn more and get on the interest list here​

XOXO,
Stacey