Starting Position

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place the mini band just above your knees. Keep your arms at your sides with palms facing down.

Exercise Steps

1. Push your feet into the ground and engage your core
2. Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees
3. While keeping your hips raised, push your knees outward against the band resistance
4. Hold this position for 2-3 seconds
5. Slowly lower your hips back to the starting position

Key Form Tips

• Keep your core engaged throughout the movement
• Maintain tension on the band throughout the exercise
• Avoid arching your lower back
• Keep your feet planted firmly on the ground

Sets and Reps

For beginners:

• 3 sets of 12-15 repetitions
• Rest 60 seconds between sets

Common Mistakes to Avoid