- Lay flat on the ground with your head by the anchor point of the band, which should be 6 to 12 inches above your head
- Place the band around your midfoot and extend at the knees and hip.
- Anchor a band to a stable point.
- Place the loops of the band behind your knees.
- Perform a normal squat and extend your knees against the band at the top.
- Anchor the band to the lowest point possible. Straddle the band and then grab with both hands.
- Take a few steps away until the band is taut.
- Push your butt back until you feel a stretch in your hamstrings. Then extend the hips back into the starting position.
- Attach the band around your ankle. Stand with feet hip-width apart, feet facing forward, and hands on hips.
- Lift your right leg away from your body to the side, keeping your knee straight. This is your starting position.
- Maintaining proper form, move your right leg as far to the side as you can, keeping your left leg planted firmly on the ground. Hold for a second and then return your right leg to the starting position.
