- Loop band above knees, stand shoulder width.
- Sit back and down, pushing knees outward.
- Stand up, maintaining tension on band.
- Loop band around ankles, stand tall holding support.
- Extend one leg backward, squeezing glute.
- Return slowly without arching lower back.
- Loop band around ankles, stand tall holding support.
- Lift one leg out to side, torso upright.
- Lower slowly and repeat before switching sides.
- Loop band above knees, slight squat stance.
- Step laterally, keeping constant outward knee pressure.
- Continue walking side to side under control.
