- Loop band around feet, lie flat on back.
- Lift one leg upward, keeping knee straight.
- Lower slowly and alternate sides under control.
- Loop band around ankles, stand tall holding support.
- Lift one leg forward with straight knee.
- Lower slowly and repeat before switching sides.
- Loop band around feet or anchor behind you.
- Lift one knee upward to hip height.
- Lower slowly without leaning backward.
