This exercise involves lying on your stomach and lifting one leg up behind you while keeping your hips and pelvis stable. It targets the glutes and hamstrings. Adding a resistance band can increase the difficulty and intensity of the exercise.
Type
Strength
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Strengthens glutes and hamstrings
- Improves hip stability and balance
- Can help alleviate lower back pain by improving posture and reducing strain on the lumbar spine
- Can be done with minimal equipment and in a variety of settings
- Can be easily modified to increase or decrease resistance
How to perform
- Start by lying on your back with your knees bent and feet flat on the ground.
- Place a resistance band around your thighs, just above your knees.
- Engage your glutes and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back down to the starting position, but do not let your glutes touch the ground.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary