How to do it
You need: An exercise mat.
Lie on your back with both knees bent and feet flat, hip-width apart, arms resting by your sides. Lift one foot off the floor and hold that knee towards your chest.
- Push through the heel of the foot that is still down and lift your hips up.
- Raise up until your body is in a straight line from shoulder to knee.
- Keep your pelvis level - do not let the lifted side sag.
- Lower slowly back to the floor and repeat, then swap legs.
Form cues
- The push comes through your heel, and you feel the work in your buttock.
- Your hips stay level, as if balancing a tray across them.
- Your lower back stays long, not arched.
Common mistakes
- Letting the non-working side of the pelvis drop as you lift.
- Pushing up mainly with the lower back rather than the buttock.
- Rushing the lower instead of controlling it.
Safety: Stop and message your physio if you feel pinching in the front of the hip or groin, or lasting outer-hip or back pain afterwards.