A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 15 per leg
sets × reps
Why this exercise
Difficulty: Beginner
Shapes the outer glutes and improves hip mobility.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15 per leg
Rest
45s
How to Perform
- 1.Start on all fours with hands under shoulders.
- 2.Keep knee bent and lift one leg out to the side.
- 3.Raise until thigh is parallel to floor.
- 4.Lower with control and repeat.
Pro Tips
- •Keep hips square to the floor.
- •Don't rotate your body.
- •Squeeze at the top.
Equipment
Mat
Safety
Keep movement controlled.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.