Prone - Single Leg Lift Progression - Knee Bent Pulses

GOAL: Strengthen the butt and hamstrings and challenge the core connection to protect the low back.

SET-UP: Prone

PROPS: No Props


DETAILS: Inhale and breathe into the back and sides of the ribcage and lengthen one leg out behind you but keep it on the mat. Exhale draw the belly button in toward the spine, keep the length in the leg and lift it up. Inhale maintain the abdominal connection and the leg off the mat, flex the foot and bend the knee. Exhale lift the leg a little higher, squeezing the muscles right under the butt and the top of the hamstring. This requires very little movement. Inhale lower the leg back down to the hover position.