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  • Stand into a band that is securely placed around an object that is not going to move when you lean away
  • Walk backwards creating a tension in the band
  • Standing with your feet hip distance apart
  • Have both feet facing forward
  • Think about leading the movement from your sit bones  
  • Gently bend your knees and then swing your sit bones behind you and let the band counter balance you
  • Let your trunk lean forward while trying to keep your spine aligned
  • Keep the back of your neck nice and long
  • Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh
  • Hold and repeat as per physiotherapist guidelines


  • If you are aware that you are unsteady or feeling weak in your legs, please use your hands on a stable surface throughout
  • You may want to position yourself with a surface in front of you to help with balance that you can place your hands on if needed
  • You may find having a chair behind you works better to try to squat to this height for feedback
  • Ensure to complete the exercise slowly and controlled
  • Stop if you feel pain or are unsure of the technique
  • If you are unsure, please speak to your physiotherapist