A Typical Session
18 Min
Warm-up
4m
Main Set
10m
Finisher
4m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Isolates the glutes, tones the lower body, and enhances hip mobility.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
30s (per side)
How to Perform
- 1.Start on all fours with hands under shoulders and knees under hips.
- 2.Lift one leg and press your heel upward while keeping your knee bent.
- 3.Squeeze your glutes at the top, then return slowly.
- 4.Repeat on both sides.
Pro Tips
- •Keep your core engaged to avoid arching your back.
- •Perform slow, controlled movements.
- •Add ankle weights or bands for more resistance.
Equipment
None or Resistance Band
Safety
Avoid swinging your leg — focus on glute contraction.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.