What it works: Thighs, butt (Bonus: core)
A. Stand about three feet (one metre) away from a wall to provide balance if needed. Face the wall.
B. With abs tight and spine straight, lift your right leg behind you and at the same time bend forward from your waist until your torso is parallel to the ground. Reach arms in front of you to touch the wall with your fingers and keep right leg extended, creating a “T” shape with your body. Keep your arms, legs and torso straight.
C. Raise your right leg about three inches (eight centimetres) higher into the air, squeezing your right butt muscle (keep torso parallel to the ground). Hold for two seconds. Do eight to 12 reps. Then release and return to the upright starting position. Switch sides
Kneeling hamstring curl
What it works: Hamstrings
A. Place your forearms and both knees on the mat. Make sure your elbows are directly under your shoulders. Draw your belly button in toward your spine with your face pointing down.
B. Fully extend your right leg in the air toward the ceiling. Bend the right knee and bring your heel toward your butt. Contract your hamstring when bending the leg.
C. Without dropping the right thigh, bend and extend the right leg for 15-20 repetitions before switching sides.