In this video we're going to get into an exercise to strengthen both our hip flexors and our quadricep muscles. It does put a little bit of tension on your knees. So if you're having severe pain and you feel the pain during this exercise, you might want to refrain from doing this one. Start by laying on your back with your knees bent and your hands by your sides with your palms on the floor. Take some deep breaths in this position. And when you're ready, raise your hips up creating a straight line between your shoulders and your knees.

Hold for five seconds and release 12345 and release Hold for five seconds and you want to do about five sets of this exercise. Roll your pelvis on the floor, in and out to create a motion that really feels the fluidity of this exercise. Now if it's too easy for you, as you raise your pelvis, creating a straight line between your shoulders and knees. Straighten one of your legs out. Just like you'd see in the video, creating a straight line between your leg right all the way to your shoulders. Pelvis up for three seconds.

Raise your leg for three seconds. leg down for three more and release. Alternate legs as you do this, three seconds with the leg up. Three seconds, straighten your leg out. Three seconds again with your pelvis up and release. As you're doing this, you're working both your hip flexor muscles strengthening those out, as well as your quadriceps with your legs straightening out.

This is a bit of a tougher exercise. And as you put your leg out, you're focusing also on your core muscles of your body. So it's good for a number of reasons. If you can do the advanced level of this one, I'd recommend it