Stand with your feet hip-width apart with one side against the wall.
Lift the knee nearest the wall and place your outer hand on the outside of your hip.
Press your knee against the wall and feel the activation in the opposite buttock.
Lift both arms straight up.
Press your knee against the wall and then relax.
Repeat for the required number of repetitions.
Ensure you keep your trunk stable and your eyes and pelvis straight forward throughout.
