The quadruped is a highly effective exercise that doesn't require expensive equipment. You will definitely feel this one working. The quadruped leg lift is also referred to as the "fire hydrant" exercise.
First, secure the O-loop stretch bands around your ankles. While on all fours, slowly lift one leg out to the side as high as you can (do not rotate the torso). Your range of motion will be limited. Pause for a second, then slowly return to the starting position. Repeat the exercise on the opposite leg.
Secure stretch loop bands around ankles. Kneel on all fours.
Lift one leg out to the side.
Return to starting point. Repeat the exercise on opposite leg.