This last group of exercises targets the buttocks and the hamstrings, the muscles in the back of the leg. Complete the entire set of exercises using the right leg and then repeat the set using the left. Rest your forearms on the back of your chair, folding forward at the waist. Bend the knees slightly.
Posture is important.
Bend the right knee to a 90 angle this is your start position. Lift the leg up behind you and then lower. Muscle contraction is in the buttocks. Repeat 10 times. Gently kick the heel in toward the buttocks and then lower.