An excellent exercise to target the glutes, hamstrings and lower back.
Lay on your back with your legs raised and your calves resting on the swiss ball.
Place your arms out at 90 degrees to help balance initially.
Lift from the hips, engaging your core, so you form a straight line from the shoulders to your ankles. Make sure the hips do not drop from this position.
Keeping the core engaged, slowly flex the knees bringing your heels into your glutes. Keep contracting the glutes at all times to maintain stability. The hip should not flex during this movement.
Slowly extend the knees again back to the straight-line position.
Relax the hips back to the floor.
Repeat for the desired number of reps.
To increase the intensity bring the arms down by the sides or place on the chest.
If you're really good try it one leg at a time!
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