Fold the band to your required resistance. Stand on the middle part of the band with your feet hip-width apart and squat down, pushing your backside out behind you. Your knees should not go over your toes and your thighs should go no deeper than parallel to the floor. Grasp the other ends of the band with your hands down by your sides.

Keeping your back straight and head up, push up to a standing position without actually locking out your knees. Slowly lower yourself back to the start position and repeat.

Tie the band fairly tightly around your ankles and stand with your back straight and head up. Use a chair for balance if necessary.

Keeping your leg straight, push it slowly forwards from the hip, hold and return to the start in a controlled manner. The resistance should be on your quads throughout the movement. Repeat with the other leg.

Wrap the band around the heel of one foot and stand with the other foot anchoring the remainder of the band to the ground. Again, use a chair for balance if you require it.

Keep the knee of your working leg tucked in next to the other knee. Slowly raise your heel behind you for the full range of movement, keeping your toe pointing down. Control the movement back to the start and repeat. After one set swap feet.

Lie on your back with your feet flat on the floor and your knees bent 90. Lift your right leg so that your thigh is vertical and stretch the band across your knee, pinning the ends of the band to the floor with your hands.

Keeping your shoulders and head flat on the floor, lift your hips off the ground until your body forms a straight line with your left thigh. Hold for a second before lowering to the ground in a controlled manner. Repeat. After one set swap legs.

Lie on your back with your feet flat on the floor and your knees bent 90. Raise one leg off the ground and wrap the band (folded for extra resistance) around the ball of your foot. Pull your toes towards you.

Keeping as much tension on the band as you can, push your toes away from you. Hold momentarily and return to the start. Repeat. After one set swap feet.