Areas Trained: Bottom, outer thighs
Technique:
- Lie on your left side with your knees bent to 90 degrees, your upper body propped up on your left forearm.
- Place a 2-4 KG medicineball behind your right knee and bring your right hand to the ground.
- Lift your right leg as high as you can, squeezing your lower leg towards your bum to keep the ball in place.
- Slowly lower to just above the floor.
- Beginners repeat for 15 seconds on the right leg and 15 seconds on the left, Intermediates repeat for 20 seconds on each side and advanced for 25 seconds each side.
