A Typical Session
19 Min
Warm-up
4m
Main Set
11m
Finisher
4m
6 kcal
/ min (est.)
3 × 12 per leg
sets × reps
Why this exercise
Difficulty: Beginner
Shapes and strengthens the glutes and hamstrings with minimal stress on joints.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per leg
Rest
45s
How to Perform
- 1.Start on all fours with your hands under shoulders and knees under hips.
- 2.Lift one leg, pressing the heel upward toward the ceiling.
- 3.Squeeze your glutes at the top and return slowly.
- 4.Repeat on the other leg.
Pro Tips
- •Keep your hips square to the floor.
- •Control every repetition — no swinging.
- •Add ankle weights or a resistance band for progression.
Equipment
None or Resistance Band
Safety
Avoid arching your back during the lift.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.