1. Secure a resistance band to a fixed object near the floor at one end and have a stability ball and a flat bench ready.
2. Position the stability ball at the free end of the band, and lie face down on the flat bench, with your hips at the edge of the bench, such that your legs can float free.
3. Place your legs through the band so that it rests just above your ankles and your feet are on the stability ball.
4. Place your hands flat on the floor or grasp the sides of the bench for stability.
5. Start with your legs straight, and the resistance band slack, while maintaining a neutral spine.
6. Squeeze your glutes and hamstrings, lift your legs by extending your hips until they are in line with your body. The stability ball will roll slightly forward as you do this.
7. Pause briefly at the top of the movement, ensuring you do not arch your back excessively.
8. Lower your legs back down to the starting position, controlling the negative phase, and allowing the stability ball to roll back towards the bench.
9. Repeat for the desired number of repetitions and sets, ensuring to maintain proper form throughout all movements.
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