- Lie on your back with bent knees and heels on a slider.
- Perform a posterior pelvic tilt (flatten your lower back on the ground).
- Press the heels into the ground to raise your hips off it.
- Extend and bend the working leg.
- Bend your knees so your feet are flat on the floor with heels under knees and toes raised.
- Place sliders under your heels. Perform a posterior pelvic tilt (flatten your lower back against the ground).
- Push through your heels into the ground, lifting your hips up to the point where there is a straight line from your chest to your knees.
- Extend your legs in a slow, controlled manner, to lower your bum to the ground.
- Casually bend knees before repeating.
- Stand up straight using a balancing aid.
- Shift your weight on one leg.
- Bend the non-weight bearing leg and hold.
- Knees should remain aligned.
- Lie on your back with slightly bent knees and heels on sliders.
- Pull your heels towards your glutes to lift your hips off the ground.
- Extend knees to starting position, but do not rest hips on ground.
