Place miniband on legs just above both knees. Lie on side with knees bent 90 degrees and head resting comfortably on hand or laying head flat on floor. Raise knee only (keep feet stacked) as high as you can without shifting hip (this is a small movement). Hold anywhere from 1 to 5 seconds (longer holds are more difficult), then lower and repeat. Do 10 reps on each side, and 2 to 3 sets of each.