- Glutes, hamstrings, lower back, abs
- Lie on ground with knees bent, feet flat on the ground, and about shoulder width.
- Arms by your sides and straight.
- Palms down.
- Brace core.
- Fire glutes.
- Lift hips off the ground until knees, hips, and shoulders are in line.
- Hold for 30 sec.
- Then lower hips back to ground.
- Do not raise hips too far, hyperextending the lower back.
- If your hamstrings cramp you have either have weak glutes or a glute dysfunction.