This exercise targets and strengthens the glutes and hamstrings while improving core stability and balance.
Lie face down on a Swiss Ball with your hands placed shoulder-width in front of you on the ground. Stabilize yourself and lift your legs off the ground bending your knees into the ball, keeping your midsection tight.
Squeeze your glutes and extend your legs straight behind you so that they form a straight line with your knees and shoulders. Hold, then bend your knees back to the starting position.
Do not rush the repetitions. Move slowly and with control.
Make sure you squeeze your glutes at the top position so that your hips take the majority of the workload.