What you’ll need: A sturdy chair, stool, or bench.
Targets: Lower back, butt, and hamstrings
Lie faceup on floor with the left leg extended and the right foot (heel) resting on a stool (bench or chair), arms by sides, palms down.
MOVEMENT: Pressing through your heel and firing your glutes, lift your hips off the floor. Your weight should rest on your heel and your upper back – not your toes or your neck and cervical spine. Extend your hips until they form a straight line with your knees and shoulders. Then, lift the left leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower.
EMPHASIS: Make sure the end range of motion comes from the hips – squeezing the glutes together at the top of the movement – and not from lumbar hyperextension.
REPETITIONS: Do 20 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat. (Perform all prescribed reps on one side, then on the other. This counts as one set).