This is a multi-joint exercise that works the glutes and hamstrings while using your core to stabilize yourself. You can do this exercise kneeling on the floor or place your hands on a bench, chair, couch, etc.
Place your hands on the bench or kneel on the floor and place arms shoulder width apart.
If you kneel on the ground, your knees should be at a 90-degree angle between the hamstrings and your calves.
Start by lifting your right leg until the hamstrings are in line with the back.
Hold this movement at the top for 1-2 seconds while contracting your glute muscles.
Return to your starting position and repeat with the left leg.
Remember to exhale when you lift your leg and inhale when returning to starting position.
For more of a challenge, bring your knee into chest after you complete step 3. Also, try tapping your toe on the opposite side of your stationary leg to decrease stabilization. Try to do 3 sets of 10 on each leg! If that is too easy, increase to 15-20 reps.