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Table Assisted Buttocks Lift

This exercise strengthens buttocks and hamstrings (muscles at the back of the thighs) while providing support for the lower back.

Equipment
A sturdy table the height of your hip joint. Ankle weights.

Exercise:

  1. Place your upper body on top of the table.
  2. Your legs should be slightly bent with your feet flat on the floor.
  3. Squeeze your buttocks and raise your right leg behind you to hip level.
  4. Slowly lower your leg.
  5. Do the desired number of repetitions then switch legs.

Performance tips:

  1. Think of squeezing the muscle, not just lifting the leg.
  2. Move slowly and with control. Avoid jerking and swinging the leg.
  3. Keep abdominals tight and lower back from arching.
  4. If your table is too high, stand of a stack of books.

Go to Common Exercises...