Prone Single-Leg Lifts

1. 1 - Lie face down on a flat surface or mat with your legs straight and your arms resting at your sides or under your forehead for support.
2. 2 - Engage your core and glutes to stabilize your pelvis and lower back against the floor.
3. 3 - Keeping your knee straight, slowly lift one leg off the ground by contracting your glute and hamstring, raising it a few inches into the air.
4. 4 - Hold the lifted position for 1-2 seconds, squeezing the glute at the top of the movement.
5. 5 - Slowly lower the leg back down to the starting position in a controlled manner.
6. 6 - Repeat for the desired number of repetitions, then switch to the opposite leg.