This exercise targets: glutes, hamstrings
For this exercise, you will need: an exercise mat and a stepper or something elevated
Lie on your back with your arms next to your body. Rest one foot on a stepper, so that your knee makes a 60 degree angle. The other leg is straight and forming a 90 degree angle with your upper body. Point your toes to the ceiling.
Lift your hips off the floor and try to raise your straight leg as high as possible. It is important to keep your glutes tight throughout the exercise. Pause in that position for a second and return to the starting position. Repeat this motion.
After doing the recommended amount of repetitions, change sides and repeat the same movement with the other leg.
Tips:
Keep your upper body in a neutral and relaxed position.
Your toes are pointing toward the ceiling. Keep your glutes tight throughout the exercise.
Advanced: Add ankle weights. As you raise your leg off the floor, push through your working heel.
You can perform this exercise without a stepper. Exhale as you raise up and inhale as you return to the starting position.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg
For this exercise, you will need: an exercise mat and a stepper or something elevated
Lie on your back with your arms next to your body. Rest one foot on a stepper, so that your knee makes a 60 degree angle. The other leg is straight and forming a 90 degree angle with your upper body. Point your toes to the ceiling.
Lift your hips off the floor and try to raise your straight leg as high as possible. It is important to keep your glutes tight throughout the exercise. Pause in that position for a second and return to the starting position. Repeat this motion.
After doing the recommended amount of repetitions, change sides and repeat the same movement with the other leg.
Tips:
Keep your upper body in a neutral and relaxed position.
Your toes are pointing toward the ceiling. Keep your glutes tight throughout the exercise.
Advanced: Add ankle weights. As you raise your leg off the floor, push through your working heel.
You can perform this exercise without a stepper. Exhale as you raise up and inhale as you return to the starting position.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg