Lie flat on your back with your feet flat on the floor. Your knees should be at 90º Your feet should be at shoulder width apart. Place a miniband around the top of your knees and your hands on either side of your hips. Contract your pelvic floor and core
Through with your heels, extend your hips vertically. Hold the position during the required time. Return to the starting position in a smooth movement.TIPS: Placing your feet farther or closer to your body, you will perform the exercise using more hamstrigs or gluteus respectively.