Feet together and knees apart

• Lie on your back with your feet together and knees apart. This position allows tighter hip flexors to relax which will allow you more hip extension than with your knees together.
• Ensure you have a neutral spine – your back should be flat against the floor. Achieve this position by squeezing your lower abdominals and glutes.
• Continue to squeeze the abdominals and glutes and lift the hips off the floor. You should feel tension through your glutes (and perhaps quads) but nothing in the lower back or hamstrings.
• Any pain/tension in the lower back or cramping in the hamstrings means your glutes are not working effectively. Try lowering to the floor and re-starting the movement again.
• Hold for 3-5 seconds to start. Pay specific attention to where you can feel the exercise working. We want to feel it in your glutes only.
• Aim to get 5 quality reps done, making sure to re-set at the bottom each time.
• Progress to holding 5-7sec, 8-10sec etc.
• Progress to doing 5-7reps, 8-10reps, etc.
• Do 3 sets in a circuit type format.