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The flow
Hip isolations
Moving one thing without moving the rest
11 minIntermediate Filmed from the front and the back
What you'll work on
Forward and back, side to side, circles. The goal isn't range, it's isolation: the torso stays still while the hips do the work.
How it unfolds
- 0:0001 — Forward / back
- 3:3002 — Side to side
- 6:4003 — Circles
- 9:2004 — On the beat, then on the offbeat
In the player
- Mirror — her left becomes your left
- Slow motion 0.5× to 1.25×, with the sound intact
- A-B loop on the passage that won't stick
- Front / back switch, position kept
- Pick up right where you left off
Warm up before you start, and stop at the first sign of joint pain. If you have a recent injury, back problems or a pregnancy, ask a doctor first.
