This exercise involves lying on your back with one foot on a dumbbell and the other leg extended in the air. You then lift your hips up towards the ceiling, engaging your glutes and hamstrings. This exercise helps to strengthen and tone the glutes, as well as improve balance and stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens glutes and hamstrings
- Improves balance and stability
- Targets one leg at a time, allowing for better muscle activation and development
- Can help alleviate lower back pain by strengthening the muscles that support the spine
- Can be modified to increase or decrease difficulty by adjusting weight or adding resistance bands
How to perform
- Start by lying on your back with your knees bent and feet flat on the ground. Hold a dumbbell in one hand and extend the other leg straight out in front of you.
- Engage your glutes and lift your hips off the ground, keeping your weight on your heel and the foot of the extended leg.
- Hold the position for a few seconds, then lower your hips back down to the ground.
- Repeat for the desired number of reps, then switch to the other leg and hand for the next set.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Primary