10 reps, 5 second hold
(This exercise is most relevant for uphill travel for backcountry ski touring or splitboarding)
Hints:
-Align the legs and body so that you are in a straight line from your shoulders to hips to knees with your feet tucked behind you.
-Start with the ball squeezed between your knees (may use a pillow or rolled towel instead), rotate the top leg to raise the foot up towards the ceiling, then lift the leg to take pressure off of the ball.
![](https://i.ytimg.com/vi/kx8W3FHwdUU/maxresdefault.jpg)