- Start on the 4 point position (on all fours).
- Straighten and raise one leg till it is parallel to the ground.
- Make sure your spine remains in a neutral position.
- If you feel your lower back stiff or sore when performing this exercise, ask a trainer or therapist to guide you through.
- Lie on your stomach.
- Secure your lower back by tilting your hips backwards.
- Raise one leg and hold the position for the specified duration.
- Attach a band to a fixed point. Wrap the loose end of the band around your ankle.
- Face the attachment point. Shift you weight onto one leg (use balancing aids if needed).
- Extend your working leg and maintain the position.
- From the standing position perform a walkout (use to palms to "walk" into the push up position).
- Bring your leg to the side and place the foot by your palm.
- Rotate towards the ceiling and then towards the ground, pressing the hips towards the ground.
