The Hammie Twist yoga exercise works your butt, hamstrings, quads and calves.
Step with the feet hips distance apart, relax your neck completely. If you have trouble touching the floor, take two blocks and place them underneath your hands. Inhale, raise the left leg up to the ceiling, turn the leg up as much as possible. Now, from here, exhale. Bend both knees and start to spiral the left knee towards the right ankle. Inhale, open up again, raise the leg up nice and high. Exhale, spiral down. Last time. Inhale, open up, raise up nice and high, and then exhale, release the left foot down, relax the neck completely.