Lift It: Bend and Extend
Targets gluteus maximus and hamstrings
- Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.
- Pulse left leg 10 times (lift and lower by 1 inch).
- Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.
- Hold leg lift for 5 counts. Switch sides; repeat.