This one works the gluts and the hamstrings. Here’s how you do it:
- Lie on your stomach with you head resting comfortably on your hands, legs open hip distance apart.
- Exhale: Lift your left leg off the ground. (You are trying to get the entire quad (front of the thigh) off the ground without bending the knee.)
- Inhale: Lower the Leg.
- Exhale: Lift your right leg off the ground. (You are trying to get the entire quad (front of the thigh) off the ground without bending the knee.)
Inhale: Lower the Leg.
- Repeat 8-10 times each side.
Notes: Try not to let the knee bend when you are lifting the leg. Also, try and focus on pelvic placement. When you lift the leg your hip bones may rock closer to the floor, try to focus on keeping the low back long and the hips pulled away from the floor. This can be a challenge when lifting the entire quad off the mat, but try and find your range of motion. Also, try to keep tension out of your shoulders. Make the gluts do the work, not the upper back and shoulder girdle.