Lie on your back with one foot elevated on the step and the other foot suspended in the air. From this position lift your hips into a bridging position and while maintaining a bridge, drop the heel toward the mat as shown. Slowly lower your hips to the mat and repeat.
Lie on your side with the involved leg against the table. Bend your opposite knee so that your foot is against the table behind your knee on the involved side with a band wrapped around your involved thigh and under your uninvolved foot as shown. Lift the involved knee off the table and slowly lower it back down to the table.