04 SINGLE-LEG HIP THRUST

Targets: Glutes, hamstrings, triceps, lower back

Do: 15 to 25 secs each side (a) Start seated on the floor, with your hands several inches behind your hips and shoulder-width apart. Press your palms flat on the floor, with your fingertips pointing forwards to face your pelvis. Lift both hips off the floor and raise one leg to hold at 90 degrees, while the opposite leg remains bent with your foot rooted on the floor.

(b) Push your hips up to extend fully and bring your shoulders, pelvis and the knee of the anchored leg into one line. Slowly lower down until your hips are just a few inches off the floor and repeat.