Single Leg Frog Lift

| Fitness Index


Move Targets: Glutes


Step 1: This is one of the most challenging and effective moves for targeting your external hip muscles, which have a major impact on your glutes. Lie facedown on the floor with your arms folded under your head, legs extended straight behind you. Bend one leg, knee pointed out, and place your foot on the back of your other knee.


Step 2: Squeeze the glute on the same side of the bent leg and lift the knee from the floor by a few inches. Try not to push your weight completely into the opposite hip. Hold at the top and gently release.


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