APT Protocol: 4. Contract and Relax Hip Opener

4 x 15 reps each leg w/ no rest in between sets
Begin by placing one knee on a pad and extending the other leg to plant it firmly on the floor in front of you. Engage your core muscles by squeezing them tight and focus on keeping your pelvis tilted backward (posteriorly tilted) throughout the movement. Shift your weight forward while exerting maximum effort to squeeze the glute muscle on the same side as the knee on the pad. Continue moving forward until you reach a point where it becomes challenging, then return to the starting position. Aim to complete 15 repetitions in a set, gradually increasing the range of motion with each repetition.
This exercise is beneficial not only for increasing the range of motion in your hips but also for activating your glutes more effectively. Strengthening these muscles can contribute to improving your Anterior Pelvic Tilt (APT) in the long term. By performing this movement, you can address these aspects simultaneously, making it a highly efficient workout technique.