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This exercise will help activate your lower posterior chain. We need to isolate the glutes hence minimize hamstring involvement. To start we perform the exercise with the information is referred to as quadruped position – on your hands and knee joints. Grab a mat and get started with in the quadruped point. Really tighten your core and contract your abdominals enable stabilize your spine. You’ll be contracting each glute on an individual basis. Slowly lift one leg up while consistently keeping a 90-degree bend at the knee the actual elevated thigh is parallel with ground level. Perform the same along with other lower-leg. Perform the exercise slowly and do 10-15 reps on each leg. You can make this exercise more difficult by placing a gentle weight behind your leg.