This exercise mainly involves the glutes. It is also a good warm-up exercise before a lower limb workout.

Body Parts

  • Hips
  • Legs
  • Hamstrings
  • Gluteus maximus
  • Hip Adductors
  • Anterior Deltoid
  • Transversus Abdominis


  • Place your knees and hands on the ground in a four-legged position.
  • Place your hands shoulder-width apart and next to your chest.


  • Abduct your hip so your knee is parallel to the ground.
  • Align your foot with your knee.


Keep an adequate lumbar curve. Avoid lumbar extension towards the end of the movement.