Stand up straight with your side to a wall.
Your leg that you will stand on should be furthest from the wall.
Place a foam roller horizontally across the wall and hold it there with your inside leg, just above your knee.
Look straight ahead, tighten your abdominal muscles and lift the foot of your inside leg from the floor.
Keep your buttock muscle activated and ensure your stance knee is pointing directly forwards.
Maintaining this position, perform a small squat on your stance leg.
As you bend your knee, your buttocks should push back behind you and your knee should travel forwards over your toes.
Move your arms with this movement; opposite arm to leg travelling forwards.
Straighten your leg and then rise up onto your toes.
Switch your arm position.
Keep your core, buttock and thigh muscles tightened as you to this.
Lower your heel and repeat the sequence.
Keep the pressure on the foam roller with your elevated leg.