Major Muscles Worked:

Lower Back, Glutes

Set Up:

  1. Lie down on your belly, on the floor or a mat.
  2. Place your hands underneath your chin.
  3. Bend your legs, separate your knees, but put your feet together so that they’re touching

The Movement:

  1. Keeping your upper body and arms on the floor, engage your glutes & push your feet towards the ceiling so that your thighs rise off the mat.
  2. Slowly, return to the starting position.

Specific Cues:

  • It’s not a huge movement; don’t feel like you should be able to lift very high off the ground.
  • Your range of motion is going to depend on your back flexibility.


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