Band Lying Heel March Extension

Setup

• Lie flat on your back on a mat with your legs elevated, knees bent at a 90-degree angle (tabletop position).

• Place a mini-resistance band around your feet, ensuring it is secure.

• Extend your arms along your sides, palms facing down for stability.

Movement

• Start by keeping both knees bent in the tabletop position.

• Extend one leg forward and away from you until it is mostly straight, pushing against the resistance of the band.

• Simultaneously, keep the other knee pulled in closer toward your chest.

• Maintain tension on the band throughout the entire movement.

• Slowly return the extended leg to the starting position to meet the other leg.

• Immediately extend the opposite leg to repeat, creating a rhythmic marching motion.

• Keep your core engaged and lower back pressed firmly into the floor throughout the exercise to prevent arching.