This is a really lovely stretching exercise to open out the hips, lengthen the hamstrings and release the quads.

Starting Position: Have the students place the foot on the centre of the band, cross it over the ankle, and wrap it behind to grab from the back. Lie on the side, holding the band with the supporting arm, bottom leg bent and top leg extended in second with a flexed foot.

Steps:

1. The students will start by pulling the leg toward the body.
2. They will then bring the leg forward into devant with the foot flexed.
3. They will grab the band with the top hand and pull the leg again toward the body.
4. Have the students swing the leg back, bend the knee, and grab the ankle for a quad stretch.
5. They will développé the leg through devant and pull it toward the body again.
6. Then they will return to the starting position and repeat the sequence once more.
7. Repeat the exercise on the opposite side.