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Starting Position: Sit comfortably on flooring with your legs bent, feet and back on flooring. Keep this neutral posture position during the exercise. Gently place your tongue on the roof of mouth area (this stabilizes your cervical spine) and tilt your chin toward your chest a touch.
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This exercise will help activate your lower posterior chain. We want to be isolate the glutes and thus minimize hamstring involvement. To start we perform exercise in doing what is named the quadruped position - on your hands and knee joints. Grab a mat and get started with in the quadruped positioning. Really tighten your core and contract your abdominals enable stabilize your spine. You'll be contracting each glute in my opinion. Slowly lift one leg up while consistently keeping a 90-degree bend at the knee the actual elevated thigh is parallel with the floor. Perform the same the actual other leg. Perform the exercise slowly and do 10-15 reps on each leg. You can make this do more exercise difficult by placing the light weight behind your leg.