STARTING POSITION:
Put a band in a low part of an ladder and hook it to the right ankle. Select the appropriate strength of the band. Grab the ladder from a half metre of distance. Bend your knees slightly. The band should have tension from the beginning of the movement. Contract your pelvic floor and core.
MOVEMENT:
Contracting your gluteus, move your heel as high as possible in a semicircular movement while you exhale. Make sure you don't move any other part of your body, paying special attention to your abdominal muscles. Return to the starting position with a smooth movement. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other leg.
TIPS: Focus on slow and controlled movement You can put a step under your work leg to do the exercise in a more comfortable way.
