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This exercise will help activate your lower posterior chain. We desire to isolate the glutes thereby minimize hamstring involvement. To begin this we perform the exercise of what is called the quadruped position - to deal with and joints. Grab a mat and start off in the quadruped ranking. Really tighten your core and contract your abdominals help stabilize your spine. You'll be contracting each glute in my opinion. 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 together with other leg. Perform the exercise slowly and do 10-15 reps on each lower-calf. You can make this do more exercise difficult by placing a lightweight weight behind your joint.
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