How to do it
No equipment needed - just a bit of space.
Lie on your back in bed or on a firm surface with your knees bent and both feet flat, hip-width apart. Rest your arms by your sides.
- Gently tighten your lower tummy and squeeze your buttocks.
- Press down through both feet and lift your hips a little way off the surface.
- Hold for a moment, keeping your hips level with each other.
- Lower your hips back down slowly with control.
Form cues
- Your hips stay level, not dropping towards the weaker side.
- The push comes through your whole foot, especially your heels.
- The effort is felt in your buttocks and the backs of your thighs.
Common mistakes
- Lifting so high that your lower back arches and feels pinched.
- Letting the weaker knee fall outwards - keep both knees pointing forwards.
- Holding your breath during the lift.
Safety: Stop and message your physio if you have a fall, sudden new weakness, numbness, difficulty speaking, or a severe headache.