BODY PART TARGETED: BOTTOM (GLUTES)
EXERCISE MOVEMENT:

  • It’s easy to do, but very effective.
  • Kneel on all fours
  • Lift your left knee off the floor and flex your left foot (this is the starting position).
  • Raise your left knee several inches higher, then lower it in a controlled movement back to the starting position.
  • Complete one set of pulses and then hold the top position for several seconds.
  • Perform your second set.
  • Repeat with the right leg.
  • TIP: Don’t hyper-extend (over arch) your lower back.

Beginners should aim for two sets of ten to 15 repetitions. If you’re fit, do two sets of 20 repetitions.