How to do the exercise:
1. Lie on your back with the band placed above the knees.
2. Bend your right leg to place your foot close to your buttocks, while keeping your left leg straight.
3. Squeeze your buttocks and lift your hips towards the ceiling, hold for a second before lowering to the start position.
4. Keep tension in the band by pushing your knees out.
How to do the exercise:
1. Lie on your back with the band placed above the knees.
2. Bend your left leg to place your foot close to your buttocks, while keeping your right leg straight.
3. Squeeze your buttocks and lift your hips towards the ceiling, hold for a second before lowering to the start position.
4. Keep tension in the band by pushing your knees out.
How to do the exercise:
1. Begin in a standing position with the band placed above the knees.
2. Send your hips back into a quarter squat position, while pushing your thighs out to feel tension in the band.
3. Remaining in a quarter squat with tension, take long several steps forward then several steps back.
4. Ensure back remains straight throughout.
