5 cues for solo workouts


Flex your feet and squeeze your heel bones together to activate your glutes. Keep your abdominals lifted, shoulders activating down your back, and pelvis in neutral alignment. Avoid lifting your tailbone up and shortening the front of your hips.


Brace your abdominals in and up. Drop shoulders down the back. Avoid looking under your body and lifting pelvis higher than the height of your shoulders. Focus your eyes right between your forearms, keeping your neck long.

Triceps dip

Keep abdominals inward, and knees squeezing together, to activate your inner thighs.

Upward-facing dog

Activate your quadriceps to protect your lower back and keep the tops of your feet on the floor.


If you’re using dumbbells, retract and depress your shoulders, and hold your arms between the front foot and back knee. In doing so, you’ll distribute equally the force of the movement between the knee and the hip. This does two things: It forces the hips and glutes to work harder while taking some of the stress off the knee joints.