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Bilateral instructions:
- Lying on your back with the knees bent and the feet flat on the ground.
- Lift the hips up to the roof and slowly extend the knees out.
- As the legs straighten drop the bottom to the floor bend the knees and return to the starting position.
- Repeat as per your Physiotherapists recommended dosage.
Unilateral variation:
- Lie on your tummy
- Bend both knees up and hook one leg around the other at the ankle at the back
- Slower lower the leg to the bed while pushing against the other foot as you lower down
Precautions
- Avoid bouncing the buttocks onto the floor at the end range.
- Maintain control of the hips throughout the movement.
