- Lie on your back. Place one heel on a box or bench, having a 90° angle at hip and knee.
- Perform a posterior pelvic tilt (flatten your lower back against the ground).
- Push through your heel into the box, lifting your hips up to the point where there is a straight line from your chest to your knees.
- 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.
- Start on the 4 point position (on all fours).
- Straighten and raise one leg till it is parallel to the ground.
- Maintain the position but externally rotate the leg (knee aims out)
- If you feel your lower back stiff or sore when performing this exercise, ask a trainer or therapist to guide you through.
- Start on the 4 point position (on all fours).
- Straighten and raise one leg till it is parallel to the ground and externally rotate the leg (knee aims out).
- Perform small upward movements while maintaining the externally rotated position of the knee.
- Make sure your spine remains in a neutral position.
