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Targets glutei maximus, medius, and minimus and hamstrings
Start on floor on all fours.
Lift bent left knee to hip level so that it's pointing slightly out to side as hips stay even. (Tuck pelvis under so that your back is not overextended.) Do 20 pulses, lifting and lowering left leg 1 inch.
Next, cross left knee behind right knee and then lift if out to left side at hip level. Do 10 reps.