HOW: Get a band set-up around and above your knees, then get a ball set-up between one knee and the wall while holding a squat position with the side further away from the wall in an open stance position. While maintaining pressure into the ball against the wall so that it doesn’t drop, perform a clam exercise by rotating the hip/knee out on the side that is not touching the ball. Go as far as you can, hold for a moment, then slowly come back in and repeat.
FEEL: You will feel the outside of your hip muscles and butt muscles working on both sides, you may also feel your thigh muscles working too.
COMPENSATION: Do not let the ball drop, do not arch your back, maintain a good squat position.
