Have you got good control of the lower back, pelvis and hip?
Test yourself with this this exercise! Good control of these three areas can decrease your risk of lower back, hip and lower limb injury.
Key points: start in standing. Maintaining a natural curve in your lower back and level pelvis, tip forward from the hip into an aeroplane. Use the glute and hamstring of the stance leg to bring you back up to standing. Avoid this exercise if you have had a recent episode of lower back pain.
Up for more of a challenge? See if you can maintain good control through the trunk as you slowly open up your pelvis (externally rotate through the hip) and close the pelvis (internally rotate through the hip). Good control through hip rotation is important to prevent wear and tear of the articular surfaces of the hip.