Teaching Points:
- Lie on your side with a band around your ankles.
- Lift your leg up as high as you can – a full range of movement is key!
- Keep knee “locked out” and toes pulled back towards you.
- DO NOT rotate your leg / hip outwards, it should remain straight throughout.
- Control leg back down to the start position – rest it momentarily on your other leg if needed before you perform your next rep.
Beginners:
Start with a light resistance band, or if needed without a band
3 x 10 reps
Rep tempo: 2 seconds up and 2 seconds down
Perform on both sides before resting for 30 – 60 seconds
Intermediates:
Move on to a light or medium resistance band
3 x 12 – 15 reps
Rep tempo: 2 seconds up and 2 seconds down
Perform on both sides before resting for 30 – 45 seconds
Your foot should not touch down or rest after each rep
Advanced:
Perform with either a medium or heavy resistance band – just ensure the band is not too heavy that you can’t lift your leg through its full range!
3 x 12 – 15 reps
Rep tempo: 2 seconds up, pause and hold at the top for 2 seconds, and then 2 seconds down
Perform on both sides before resting for 30 – 60 seconds
Your foot should not touch down or rest after each rep
You can make this even more challenging by performing reps in a side plank position