- Upper Body Version
- Lower Body Version
- Chair Version
Lower back, glutes maximus, and middle glutes
Stretch the chest and pay attention to your glutes to train your lower back, glutes maximus and middle glutes.
Place your hands on your hips and raise one of your leg to the back while working attention to the glutes.
*If you're having trouble keeping your balance, feel free to use a chair to help.
Count for 5 seconds and return to the first position.
Do the same for the opposite leg, count for 5 seconds and return to the first position.
Repeat the same movements four more times and relax rotate them outwards to stretch the waist and hip joints once you are finish.