Uploaded November 2014 | Updated September 2026, 2 hours ago
Position the body in a supine position in the floor with the hips up and knees bent about 45 degrees. Hands placed by the sides. Activate core and place hips in neutral position. Spread feet and knees slightly to provide tension on the band.
Flex toes, pulling them back towards your body, press through heels to lift hips off the floor to a position in which there is a straight line from the knees to the shoulders while keeping one knee extended and the knees beside each other. Return to the starting position.
Throughout the exercise, the pelvis should maintain a neutral position with core activation. To assist in maintaining core activation, try placing a soft ball such as a volleyball between the knees and squeezing the hips together by performing hip adduction throughout the exercise. As proficiency of the exercise progresses, changing placement of the arms to a position with the palms up, arms out to the side or arms across the chest will increase the difficulty and decrease the tendency to push through the hands.
Position the body in a supine position in the floor with the hips up and knees bent about 45 degrees. Hands placed by the sides. Activate core and place hips in neutral position. Spread feet and knees slightly to provide tension on the band.
Flex toes, pulling them back towards your body, press through heels to lift hips off the floor to a position in which there is a straight line from the knees to the shoulders while keeping one knee extended and the knees beside each other. Return to the starting position.
Throughout the exercise, the pelvis should maintain a neutral position with core activation. To assist in maintaining core activation, try placing a soft ball such as a volleyball between the knees and squeezing the hips together by performing hip adduction throughout the exercise. As proficiency of the exercise progresses, changing placement of the arms to a position with the palms up, arms out to the side or arms across the chest will increase the difficulty and decrease the tendency to push through the hands.
