This exercise is designed to improve students' control over their pelvic alignment while focusing on hamstring and quadriceps engagement. Proper execution of this exercise will help students understand the correct alignment of the pelvis and improve overall strength and stability.

Preparation: Instruct students to place a 3m (10ft) resistance band under the sole of one foot, crossing it over the tibia, and hold each end of the band out at their sides. Have them lay on their back in 5th position, with legs externally rotated.

Steps:

1. Have students engage their deep abdominal muscles to simultaneously lift the body and the working leg, keeping the spine elongated.

2. Instruct them to internally rotate the working leg, followed by an external rotation.

3. Have them lower the leg and body back to the mat.

4. Encourage students to use their hands on the floor at their sides for extra support initially.

5. Repeat the movement with the alternate leg.

Focus: Ensure students maintain the correct pelvic alignment throughout the exercise.