- Fasten a resistance band around a secure pole/bar. Choose a tension that allows you to maintain proper form at all times.
- Lie on the floor. Place the band around your wrists (I like to keep my hands in a prayer position), and extend your arms. Now bring your arms forward so your hands are past your chest. As you do this, you should feel your ribcage tuck down towards your hips, and your anterior core turn on.
- Extend your legs so they are in a vertical position, straighten your knees, and point your feet towards you (dorsiflex).
- Before you go, take a deep breath in through your nose (360 degrees of air around the spine). Now forcefully exhale through your mouth, contract your anterior core muscles as hard as you can, tuck your ribcage towards your hips (close the space in your midsection), and slowly drop one leg towards the floor. Return to the starting position. Reset and repeat with the opposite leg.
- Do not allow your ribcage to flare or lower back to hyperextend, including between reps. Your torso and hips should remain in a stacked position.
- Keep your legs relaxed so they do not dominate the movement. If you start to notice your legs, try re-bracing your core and tucking your ribcage towards your hips. If this fails, try shortening the range of your leg lowering.
- Make sure that your knee remains in a fixed position and that the movement occurs from the hip.
You can make this exercise easier by using a band with less resistance, or no band at all. You can also shorten up the range of the leg lowering.
You can make this exercise more challenging by using a band with more resistance, and by increasing the range of the leg lowering.
OWN the movement, and make 100% of your reps count!