Backfield in Motion

You need strong butt muscles for explosive leg strength in sports such as basketball and skiing. And, of course, you’ve got those new jeans you want to fill out. But most exercises that strengthen the gluteal muscles, such as weighted squats and lunges, also put a lot of strain on the lower back.

Here’s an alternative, a relatively unknown exercise called the single-leg pelvic lift. Admittedly, it looks a little strange, but this applying extra tension to your back. To do it, lie on your back on an exercise mat. Rest your arms at your sides and bend your knees at a 90-degree angle. Your hands and feet should be flat on the floor. Then lift your left foot and rest the ankle comfortably on your right lower back, squeezing your butt muscles are you go, until your rear is about 6 to 8 inches off the floor. Don’t raise your heel—that’s cheating. Hold the top position for a few seconds, then slowly lower yourself. Do 12 to 15 repetitions, then repeat the exercise with your right ankle resting on your left knee. Do two sets of the entire routine. If you already suffer from lower-back pain, you may first it easier to do this exercise with both feet on the floor.

Reference: Ben Bischoff