Assume a standing position with feet shoulder width apart for support. Anchor a circular elastic cord around a fixed object – such as a pole – and step into the band. Place the band behind both knees. Push back to achieve the most comfortable resistance. Perform a ¼ squat – separating the band as you squat. Try 5-10 ¼ squats. Next, assume a half-kneeling position facing the anchor with the cord in the front upper groin area. While in an upright half-kneeling position, lean in slightly and contract the buttock on the side with the cord around the hip/groin.
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