Superman On Swiss Ball
Superman On Swiss Ball targets your lower body, including glutes, hamstrings, lower back, and shoulder muscles, as well as strengthens the core. Using a Swiss ball to perform this exercise increases the difficulty level.
BEGINNER
Quadruped With Leg Lift
Quadruped With Leg Lift is a bodyweight exercise that primarily targets the glutes and, to a lesser degree, also targets the abs, hamstrings, and lowers back.
Demonstration Video
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Target Muscles
Instructions
- Get down on your hands and knees, hands shoulder-width apart, and rest on the floor. Your knees should be shoulder-width apart and bent at a 90-degree angle.
- Engage your core and fully extend one leg behind you to raise it to hip height, using your abs to maintain stability. Lower your leg to return to the starting position.
Tips
- Keep your back straight.
- Don't let your torso swing as you lift your leg.
Alternative Exercises
Hip Extension And Cross
Hip Extension And Cross stabilize the pelvis, reduces strain on the back, and can help improve your athletic performance in sports, which requires a lot of power.
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