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Prone Knee Lifts

This exercise tightens and tones the buttocksand hamstrings (back of the thighs).

Equipment
Exercise Mat

Exercise Technique

Lie down on your stomach with your hands underneath your forehead, your knees bent, legs apart and feet together.
Contract the muscles of your buttocks and hamstrings to initiate the movement of your knees lifting off the mat.
Slowly lower down and do the desired number of repetitions.

Performance Tips

If you have a history of lower back pain or you are currently having back problems, check with your doctor or therapist before doing this exercise.
Only lift your knees a few inches off the mat.
To protect your lower back, hold your abdominal muscles slightly and focus on contracting the buttocks and hamstrings instead of jerking the knees up.
As you get stronger, use ankle weights for an additional challenge.

Repetitions

Do ten repetitions

Go to Common Exercises...