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Starting Position: Sit comfortably on ground with the knees bent, feet and back on the floor. Keep this neutral posture position during the exercise. Gently place your tongue on the top of mouth area (this stabilizes your cervical spine) and tilt your chin toward your chest a bit.

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This exercise will help activate your lower posterior chain. We need to isolate the glutes as well as therefore minimize hamstring involvement. To complete the task we perform exercise in what is called the quadruped position - to deal with and knees. Grab a mat and initiate in the quadruped positioning. Really tighten your core and contract your abdominals to help stabilize your spine. You will be contracting each glute on their own. Slowly lift one leg up while consistently keeping a 90-degree bend at the knee therefore the elevated thigh is parallel with the floor. Perform the same using the other leg. Perform the exercise slowly and do 10-15 reps on each . You can make this do more exercise difficult by placing a gentle weight behind your knee.
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