Kneeling Leg Extension
The Kneeling Leg Extension proves to be one of the favorite micro-workouts in the hip.fit community. As if you need us to tell you the obvious, it's worth mentioning that the gluteus maximus is one of the largest muscles in the body- don't ya know?! This muscle works to extend our hip backward and helps with activities ranging from walking, running, squatting to simply getting up from a seated position. So whether you are looking to gain strength in your butt and hips or just tighten it up a bit, this quadruped hip extension exercise is a great way to shape and strengthen your butt muscles.
Begin in the quadruped position on your hands and knees. Align your shoulders with your wrists and knees directly underneath your hips. Tighten your core by pulling your belly button up and in toward your spine. Without letting your spine arch, flex your foot and kick one leg straight out behind you until it is line with your trunk and then return your leg back down to the ground. The only thing that should be in motion is your leg. Your core, spine, head and arms should remain rigid throughout. Do 10 reps then switch legs.