On all fours with a flat back, keep one knee bent at a right angle and drive that heel up towards the ceiling until the thigh is level with your torso. Squeeze the glute at the top, then lower the knee back down without letting your lower back arch.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 3 sets of 10 to 15 reps per side with a pause at the top.
The cheat is arching the lower back to fake extra height; brace lightly, keep the trunk still and lift only as far as the hip allows. Once sets feel easy add a band or ankle weight, because bodyweight alone stops being training fairly quickly.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.