A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build hip strength, enhance core stability, and improve overall posterior chain activation.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Yoga Mat
Muscles
Primary
Glute
Correct Form
1. Lie on your back with knees bent and feet flat on the floor. 2. Pushing through your heels, lift your hips to form a straight line from knees to shoulders. 3. Hold the top position, squeezing glutes. 4. Lower back down slowly. 5. Tap the floor lightly with your hips before lifting again.
Common Mistakes
Don't arch your lower back; focus on neutral spine.
Pro Tips
1. To make it harder, place a weight across your hips for added resistance. 2. Ensure your feet are close enough to maximize glute activation.
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An intermediate lower body exercise that primarily targets the glutes and hamstrings while helping to correct strength imbalances between legs, improve hip stability, and enhance posterior chain control.
Yoga Mat
