Muscles Targeted:

• This is an advanced body weight exercise that primarily targets the hamstrings and secondarily involves the glutes.

Form:

• Start by lying with your back on the floor, and one foot elevated on a stepper or bench.

• While keeping only a slight bend in the knee press the heel down and elevate the hips.

• Squeeze your hamstrings and glutes and return to your starting position.

• Hovering over the floor instead of stopping between each rep is a great way to keep tension throughout the set.

Rep Ranges:

• This exercise can be performed at any rep range, if it’s difficult. work your time under tension and keep the reps low.