Uploaded October 2014 | Updated September 2026, 7 hours ago
Preparation: Placing the circle band just above or just below the knee, lie in a supine position on the floor with the heels 8-12 inches from the glutes, forming about a 45 degree angle at the knees. Place the hands, palms facing down, by the sides. Spread the feet and knees slightly to provide tension on the band and with the hips and spine in a neutral position activate the core.
Movement: Pull the toes toward the shin. Pressing through the heels, lift the hips off the floor to a position in which there is a straight line from the knees to the shoulders. Hold for 5 – 10 seconds. Return to the starting position.
Tips: Be sure that the knees do not cave in towards the midline. The exercise can be progressed by placing the palms facing up and further by crossing the arms across the chest.
Preparation: Placing the circle band just above or just below the knee, lie in a supine position on the floor with the heels 8-12 inches from the glutes, forming about a 45 degree angle at the knees. Place the hands, palms facing down, by the sides. Spread the feet and knees slightly to provide tension on the band and with the hips and spine in a neutral position activate the core.
Movement: Pull the toes toward the shin. Pressing through the heels, lift the hips off the floor to a position in which there is a straight line from the knees to the shoulders. Hold for 5 – 10 seconds. Return to the starting position.
Tips: Be sure that the knees do not cave in towards the midline. The exercise can be progressed by placing the palms facing up and further by crossing the arms across the chest.
