Single leg bridging on step ("Bridge, single leg" Core/gluteals strengthening, foot on step; 02)

Lie flat on your back, with your feet elevated on a step.
Keep your affected foot on the step, and lift the other leg up.
Press your heel into the step and lift your hips up by tightening your buttock muscles.
Your weight should be through your shoulders.
Control the movement back to the start position.
Notice how your hips stay level throughout this movement.