Facts:
- Compound Exercise
- Main muscle targeted – Glutes
- Helper muscles – Hamstrings
Male | Female
Method:
Lay on the floor with your feet flat and knees bent. Your arms should be out away from your sides for stability. Start by lifting one leg off of the ground, pulling the knee to your chest. Drive through the heel, extending your hip upward and raising your glutes off of the ground. You want a bit of acceleration here, not a drastic amount, but enough to push someone away if they were trying to lean on you Extend as far as possible, pause and then return to the starting position. Do both sides of the body.Why it’s good:
This works your glutes without adding pressure to your knees, so it’s great for people who are looking for a low impact way to tone those glutes.What to watch out for:
Keep your grounded heel tucked into your bum. The closer it is, the more extension (and better the workout) you’ll get.Snapshot:
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