Chair Buttocks Lift
and strengthens the muscles of the buttocks and hamstrings (behind the thighs).
A chair and an exercise mat.
on the exercise mat with your knees bent and heels on the seat of a chair.
down on the chair with your heels to lift your buttocks, lower back and upper
back off the floor.
for a second or two.
lower your body down to the floor.
your abdominal muscles before you even press down with your heels.
on pressing down with your heels and allowing your hips to rise naturally
rather than clenching the cheeks of your buttocks together.
allow your lower back to sag or overarch. Your body should form a straight
line from your upper back to your knees.
modify the exercise and make it easier, try putting both feet on the floor
or place your heels on a low stool.
make the exercise harder, try doing it with one heel on the chair and the
other leg straight and extended without touching the chair.
Do 15 to 20 repetitions. Rest. You can do one or two more sets if you want to.
Go to Common Exercises...