Targets your hamstrings and glutes. As you get stronger, add an alternating hip lift and then a single-leg hip lift.
-Hip-Lift Progression: Lie on your back with your arms at your sides with your knees bent and your feet on the floor. Lift your hips towards the ceiling. Hold for 1 count and then lower back down. You should repeat the lifts for 60 seconds, squeezing your gluts and hamstrings at the top of the range of motion. Be careful not to overarch your spine. To make this exercise more difficult extend 1 leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds. Keeping your hips up, place your foot back on the floor and then lower your hips. You should repeat this exercise for 30 seconds then switch sides and do the move for another 30 seconds on the other leg. When your leg is extended, remember to push strongly through your stabilizing leg to lift your hip. Don't let them drop. The most challenging variation of this move requires you to assume the single-leg position from phase 2 and then lift and lower your hips while your leg is extended. You should repeat this motion for 30 seconds then switch legs and repeat for another 30 seconds on the other side.