Muscles used in this exercise

Gluteus maximus (buttock muscle) and gluteus medius (muscle at the side of your hip that keeps you to stay upright when walking).

Purpose

To promote the engagement of your buttock muscles when you walk, run, squat, and going upstairs.

To do this exercise

• Lie on your back with your knees bent and feet flat on the floor.

• Have a theraband tied around your knees and gently roll your knees out against the band so that your knees are in line with your middle toe. Maintain this tension throughout the whole exercise.

• Activate your deep stabilising muscles, squeeze your bottom’s muscles together and push through your heels to lift your hips off the ground while keeping the back of your legs relaxed.

• Ensure the theraband is wrapped just above your knees. Rotate your knees out from your second and third toes. You should feel the side of your bottom switching on Hold steadily for 10 secs each time.

• Lower yourself back to the floor trying to control the movement.