Why your form matters

In all HGF classes, every cue, every transition, and every small adjustment is designed to help you maximize your time in the studio. 

Sometimes it’s easy to assume that bigger or faster equals better results. Often, the biggest changes come from the smallest form adjustments. A small shift in alignment can unlock more muscles to engage, protect your joints, and completely change how a move feels. 

Below are a few common form cues our instructors use in class that make a big difference. Check out the video above for reference!  

1. Knee Stacked Over Ankle in Lunges 

In lunging movements, alignment is everything. Keeping your knee stacked directly over your ankle helps: 

• Protect the knees, hips, and ankles 

• Distribute force evenly through the joints 

• Activate the correct muscle groups at the right time 

When your alignment is dialed in, your quads, glutes, hamstrings, and core can work together best, creating strength without unnecessary strain. 

2. Engage Your Core 

Plank-based movements are often where fatigue shows up first. Common issues that our team notices: 

• Ribcage flaring open 

• Arch in the spine 

• Hips dropping below the shoulders 

Instead, focus on drawing the ribcage in and up, engaging the core, and keeping your hips lifted out of the well. This creates a strong, supported plank position that protects your spine and keeps the work where it belongs. 

3. Press The Platform Away In Side Plank 

In a side plank, it’s common that we see weight sink into the supporting shoulder while the hips dip down. Rather than resting on your forearm, think of pressing the platform away from you.  

Use your: 

• Forearm 

• Shoulder 

• Side body 

• Obliques 

When you do, you’ll immediately feel more engagement, stability, and control. 

4. Stack Your Shoulders Over Your Hips 

An exaggerated arch or rounding in the back is often a sign of tension or fatigue. Throughout class, work to keep your shoulders stacked over your hips to support neutral spine alignment. 

Avoiding excessive arching or rounding helps: 

• Protect the spine 

• Improve balance and efficiency 

• Create strength from a place of control 

Strong doesn’t mean stiff — it means supported. 

5. Drop Your Shoulders Away From Your Ears 

Let’s be honest — many of us carry tension in our shoulders all day long. Hello, neck pain. 

If you notice your shoulders creeping toward your ears, take a breath. Shake it out. Then actively draw the shoulders down and away from the neck. 

This simple reset can: 

• Reduce unnecessary tension 

• Improve posture 

• Help you move with more ease and control 

Small form adjustments don’t just improve how a movement looks; they completely change how your muscles work. Even when it feels like the instructor is just picking on you, we promise they’re not. Listen to their cues, and trust that these tiny adjustments lead to stronger movement and better results.