Setup
Lie on your side with hips and knees bent at 45 degrees, stacking your hips and feet together. Place a resistance band just above your knees and rest your head on your lower arm.
How to do it
- Keep your feet glued together throughout the entire movement
- Rotate your top knee upward as far as comfortable while keeping your hips stacked
- Squeeze your glute at the top position for a brief pause
- Lower your knee back down with control, maintaining tension in the band
- Keep your core tight to prevent your torso from rolling backward
Watch out for
- ✗Letting the hips roll backward instead of staying stacked perpendicular to the floor
- ✗Lifting the bottom foot off the top foot or separating the feet during the movement
- ✗Using momentum or swinging the knee instead of controlled glute contraction