Bent-Knee Hip Extension
In the bent-knee hip extension, the hamstring stays held in contraction while the buttocks muscle contracts. The exercise conditions and strengthens the buttocks and the backs of the thighs. People with high blood pressure should not lower the head.
Start on all fours with your knees bent directly under your hip bones, weight supported on elbows. Keep elbows shoulder-width apart and forearms flat on the floor, hands crossed. Hold your abdominals in and keep your hips tucked up toward the ceiling to prevent arching your back.
Keeping knee bent, lift left leg through full range of hip motion up toward the ceiling. Do not lift thigh above your hips. As you lift, contract and squeeze your gluteals. Lower the leg and repeat for 8 times. Repeat with right leg. Progress to 3 sets of 8 with each leg.
For more great exercises to improve your strength and fitness, check these out: