This is the progression following Hip Ignition, meaning you will need to have controlled activation of the deep hip muscles used during the Hip Ignition exercise for this exercise.

Start in a seated position with your hips slightly higher than your knees. Wrap a yoga strap or belt under your thigh on one side, near the knee, and pull upward on the strap with a very light tension. This is the side you are working.

Activate your deep hip muscles and shift your weight forward slightly to put some weight into your feet. Anchor your foot down on your working side and think about pulling the foot back without actually moving the foot. This should activate your hamstring. As you do this, try to keep your quadriceps as relaxed as possible.

Hold this position and keep in mind the 3 checks as you hold.

• 1. Deep hip muscles on (glutes on)

• 2. Hamstrings on

• 3. Quad off