straight, lift your leg up toward the ceiling, then lower back down. You should feel the muscles in your inner thigh tighten during this movement.
Roll onto your stomach. Keeping your right knee straight, squeeze your buttocks and lift your leg up toward the ceiling. Don’t let your hips come off the bed.
Finally, roll onto your left side with your legs stacked on top of each other. Lift your right leg up toward the ceiling, keeping your knee straight. Repeat on the opposite leg.
2. Glute hamstring leg lifts
This exercise is great for targeting the glute and upper-hamstring area. Focus on engaging the buttocks muscles, keeping the core tight and working your body against gravity in a small range of motion.
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Lie on your belly with your feet toward the end of the bed.
Slide yourself back until your legs slightly hang off the bed. Your hip crease should be about 6 inches from the edge of the bed.
Place your hands under your head for support if needed.
Engage your core by pulling your bellybutton up off the mattress.
Put your heels together, toes apart, and lift your legs toward the ceiling without arching too much through the back. You should feel this movement primarily in your glutes.
Lower down halfway and repeat 20 times.
1. Supine leg marches
This exercise targets the muscles of the glutes, legs, and core. It’s a variation of a regular glute bridge.
Lie on your back with your knees bent and feet flat on the bed, hands by your side.
Lift your buttocks off the bed until your body is in a straight line.
Without straightening your leg, press into your supporting heel as you lift one leg off the bed. Bring the knee toward your chest until it’s in line with your hips.
Return your foot to the bed and repeat on the other side without lowering your hips.
Repeat for 20 repetitions.
EXTRA Credit: Donkey Kick
If you want to take it over the top, add this one to your bedtime routine too. Start in an all-fours position, with your wrists under your shoulders, knees under your hips, and core engaged.
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Kick your right foot up and toward the ceiling, engaging your glutes and using your hamstrings to pull your foot upward.
Keep your core engaged, so you stay stable and don’t tip to the left; and stop lifting before you arch your low back. Remember: This is a strength move, not a flexibility exercise.
Do all of the reps on one side, then repeat on the other.
