You need a resistance band for this exercise. Attach it to a secure point at ankle height. Stand with hands on hips and the band around one ankle, feet hip-distance apart. Use the glutes to extend the hip, moving the focus heel backward. Take the leg as far as the hip allows, but do not arch your lower back. Immediately return to the starting position in a slow, controlled movement. Do 3 sets of 20 repetitions for each leg.