Move of the day: Kneeling rear glute kick

What it works....

This move targets the glute-hamstring junction/tie-in-a problem area for many women, characterised by a 'saggy' bum-which help to lift and firm your bum cheeks.

Starting

Kneel on the floor or exercise mat, with your arms extended down on the floor. Keep your back flat and parallel to the ground.

TIP: Ensure you kick straight up with your heel to fully activate your glute muscles. 

The movement

Keeping your knee bent, thrust one leg upward in a controlled motion. Lift your foot toward the ceiling until your thigh/hamstring aligns with your back. Contract your glute at this stage of the exercise and hold for a count. Return your lifted leg to the starting position and repaet for the required reps, then switch legs. 

  

Variations to the move

This exercise can be performed with dumbbell held either side or with a barbell on the shoulders, behind the neck. If you want to add intensity to your lunges, using added weights is one way.