This is a great beginner exercise for strengthening your glutes.
Start by laying on the mat on your side with both knees bent at about 90 degrees. Have something under your head for support. Keep the top leg slightly above the bottom leg at all times. Also, keep your core engaged throughout the exercise and keep your pelvis perfectly still. Bring the top leg forward slightly to start the exercise.
Exhale and bring the leg back, as if you were trying to touch your foot to a wall behind you. Focus on squeezing your glute as you do the movement. The position of your pelvis and low back should not change at all during this exercise. Inhale and bring the knee forward again.
Repeat 8-12 times, then roll over and switch to the other leg.
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