This exercise targets: glutes, hamstrings, quadriceps and hips
For this exercise, you will need: an exercise mat
Get in an all-fours position with your knees and hands on the floor. Your back should be straight. Place one leg perpendicular to the body. Your leg should remain straight.
Raise your leg to hip level, so you form a straight line. Kick to the side and extend your leg. Lower your leg, which is still straight, back down to the floor.
After doing the recommended amount of repetitions, change sides and repeat the same movement with the other leg.
Tips:
Keep your upper body in stable position
Advanced: Use ankle weights Concentrate on contracting the glutes throughout the exercise.
Make sure to perform a controlled movement.
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
Get in an all-fours position with your knees and hands on the floor. Your back should be straight. Place one leg perpendicular to the body. Your leg should remain straight.
Raise your leg to hip level, so you form a straight line. Kick to the side and extend your leg. Lower your leg, which is still straight, back down to the floor.
After doing the recommended amount of repetitions, change sides and repeat the same movement with the other leg.
Tips:
Keep your upper body in stable position
Advanced: Use ankle weights Concentrate on contracting the glutes throughout the exercise.
Make sure to perform a controlled movement.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg