Muscle Focus: Glutes and Hamstrings
Position:  Stand with one foot forward pointing towards the door with knee slightly bent. Back foot steps into the handle near the arch and the handle is attached to the spring. Only one spring is needed. The working remains straight throughout and hips remain parallel throughout the movement. Leg lifts up straight towards hip. Height of lift is individual and depends on core stability. Second spring can be detached. Both hands are supporting the exercise against the door.
Spring Attachment: Knee Height
• Shoulders remain down and collar bones wide
• Core pulls in to support lower back
• Breathe out as back leg lifts up towards hip
• Foot can be parallel or turned out to activate different muscles
• Squeeze glute and activate core at end range before repeating the movement
Repeat as desired (Optional: pulse at the end 10+)