Gluteal (Buttocks), Back, & Shoulder Muscle Exercise

Exercise Mat Back Shoulder: Rear Shoulder: Side Triceps

A good exercise to increase muscular endurance of the shoulders, back, and glutes.


  1. Start on an yoga mat on all fours. Engage your abdominals while you maintain normal breathing.

  2. Raise your left arm and right leg. The maximum height you should go is to horizontal; you don't have to lift that high when you are first starting this exercise. Only go as high as you can without 'hollowing' your low back.

  3. Slowly return to the start position. Repeat 10 - 12 times, then switch and do the other arm & leg. Repeat the entire sequence as desired. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.