ELASTIC BAND HIP EXTENSION

TIPS: Focus on doing a slow and controlled movement. You can put a step under your work leg to do the exercise in a more comfortable way.

STARTING POSITION:

Put a band in a low part of an ladder and hook it to your right ankle. Select the appropriate strength of the band. Grab the ladder with both hands from a half-metre 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 backwards, 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.