Stand with your side to a wall in chest deep water. The hand nearest the wall is placed against a wall or step with the other hand in the small of your back. Push the back of your hand against the wall and move your shoulder blade 2 cm backwards. Hold this position lightly throughout the exercise.
Swing the leg nearest the wall forwards and backwards, keeping the pelvis and spine still. Focus particularly on contracting your buttocks when the hip is swung backwards.
