This exercise involves lying on your back with one foot on the ground and the other foot elevated with a dumbbell resting on your hip. You then lift your hips up towards the ceiling, squeezing your glutes at the top of the movement, before lowering back down. This exercise targets the glutes and hamstrings.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets glutes, hamstrings, and core muscles
- Improves hip mobility and stability
- Helps to correct muscle imbalances between the left and right sides of the body
- Increases overall strength and power in the lower body
- Can be modified to increase or decrease difficulty based on fitness level
How to perform
- Begin by sitting on the ground with your back against a bench or step, and a dumbbell resting on your hips.
- Extend one leg out in front of you, keeping the other leg bent with your foot flat on the ground.
- Press through your heel and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back down to the ground, but do not let them touch the ground before lifting them back up again.
- Complete the desired number of repetitions on one leg before switching to the other leg.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Primary