Rear Leg Lifts

Rear Leg Lifts

To work your hamstrings and gluteals, get down on all fours on a mat or on the floor.Then, to protect your back, lower your elbows so that your forearms are resting on the floor. Raise and lower your right leg, keeping it straight behind you and elevating it no higher than the level of your hips. Then, bend your right knee, and raise and lower your leg with your foot flexed and the sole pointing to the ceiling. You can add a set of pulses in each position, and then, when you are stronger, you can finish by holding your leg up for a count of eight to 15 seconds. Another variation is to raise your leg with your knee straight, then bend it so that the sole of your foot points at the ceiling,straighten it again, and then lower it. Repeat with the left leg.