Hip Extension with Bent Knee

This exercise is designed to work your buttocks.

Instructions

1. Start this exercise kneeling on a mat.

   

2. Lift your right leg up behind you with your knee bent at a 90 degree angle. Your foot should be flat and facing the ceiling.

   

3. Move your leg up about a foot from this position, aiming your heel toward the ceiling. Hold for 2 seconds and bring it back to 90 degrees again. Complete all reps on this leg, then switch legs

   

4. Recommended reps: Do 3-5 reps per side. Try not to let your low back arch at all during this exercise. To make this more difficult, add an ankle weight.