Assisted single-leg lowering is an movement that will improve hip mobility and stability. A great bonus is that it also helps with core activation and fixing any asymmetries.

You can throw this exercise into your dynamic warm up or put it right in the workout.


  1. Lie on your back
  2. Place both feet on roller
  3. Wrap band around one foot keep it tight for core activation
  4. Keep as straight as possible; lift banded leg up first then the other
  5. Lower non banded leg to the roller while keeping both legs straight
  6. Perform 10 reps and the switch
  • Maintain the natural curve in your lower back as you lower your leg
  • Make sure you keep your head and shoulders on the floor throughout the movement
  • Don’t allow your leg to touch the floor when you lower it