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This exercise will help activate your lower posterior chain. We would like to isolate the glutes and so minimize hamstring involvement. To begin this we carry out the exercise in what is referred to as quadruped position - on your hands and hips. Grab a mat and activate in the quadruped ranking. Really tighten your core and contract your abdominals to assist stabilize your spine. You'll 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 surface. Perform the same the actual other upper leg. Perform the exercise slowly and do 10-15 reps on each ankle. You can make this exercise more difficult by placing the light source weight behind your joint.
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