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This exercise will help activate your lower posterior chain. We want to isolate the glutes as well as therefore minimize hamstring involvement. To obtain this done we perform exercise of what is known as the quadruped position – to deal with and legs. Grab a mat and get started in in the quadruped ranking. Really tighten your core and contract your abdominals to help stabilize your spine. You will be contracting each glute individually. Slowly lift one leg up while consistently keeping a 90-degree bend at the knee so the elevated thigh is parallel with the carpet. Perform the same however other joint. Perform the exercise slowly and do 10-15 reps on each ankle. You can make this exercise more difficult by placing a light-weight weight behind your joint.