Lying on your back, push your bottom up whilst pushing your heels on the ground.

Avoid to over-curve your back when reaching the top position.

Come back down slowly and controlled.

Indications:

Gluteii muscles weakness

Lower back pain

Hamstrings injuries

Hip OA

Post hip/knee operations

Osteitis pubis

Adductor muscle tears

Starting with the feet next to each other, lunge back by placing one of your legs behind you.

Drop your knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.

Make sure that most of your weight is on the FRONT leg.

Come back to starting position.

Will help

Anterior knee pain

Quads muscle/tendon injury

Calf injuries

Ankle injuries

Low back pain

Balance