KEY AREAS: Hip, Glutes, Thigh
START POSITION: Kneel down on a mat. Put your hands under your shoulders so that your arms are vertical. Your thighs should now be vertical with knees directly below your hips. You should be resting on the tops of your feet at the back. As you raise the leg out to one side, keep your foot and ankle rigid and concentrate on squeezing the outside top of your thigh and hip. Keep it tight and suck in your belly to help the tightness.
NOTES: Raise one leg out to the side while keeping your knee bent at the 90° angle it was at the start.
Keep looking forward – just in front of your hands and concentrate on tensing your upper leg and hip muscles.
Pause for a split second at the top, and lower it down slowly and controlled. It probably is better to do several reps on each leg before switching legs.
This one can feel (and look) a bit odd, but it is a useful addition to any Glute/Hip workout.