The lying miniband hip flexion extension may be a mouthful of an exercise, but it’s also a great multitasker.

You’ll light up your abs, bulletproof your lower back, strengthen your hip flexors, mobilise your hips, and improve your squatting and running mechanics, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S.

Watch the video below to see how to perform the move.

“It’s great for sets of 10 to 20 reps or work periods of 1 to 2 minutes,” Gaddour says. “Add it as a warmup or activation drill or plug it into a circuit as a core move.”