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This exercise will help activate your lower posterior chain. We want to isolate the glutes hence minimize hamstring involvement. Right away we perform exercise as to what is referred to as quadruped position – to deal with and knees. Grab a mat and get started in in the quadruped positioning. Really tighten your core and contract your abdominals enable stabilize your spine. You’ll be contracting each glute on a personal basis. Slowly lift one leg up while consistently keeping a 90-degree bend at the knee therefore the elevated thigh is parallel with the floor. Perform the same together with other upper leg. Perform the exercise slowly and do 10-15 reps on each branch. You can make this exercise more difficult by placing the light source weight behind your knee.