• Stand facing a wall, with hands in front of you, leaning on the wall or a chair.

• Your feet should be far enough back so that you are leaning slightly forward.

• All your weight should be shifted on your left leg.

• Move your right leg as far back as you can, concentrating and feeling the contraction in your buttocks. Your knee should be slightly bent.

• Don’t arch your back or overextend yourself.

• Hold your leg at this highest point for a brief second while flexing your buttocks.

• Slowly lower to the starting position. Repeat with the same leg until you have accomplished the desired number of repetitions.

• Switch legs and complete the set.

  DON'TS

• Don’ts swing your leg back in an attempt to gain momentum and accomplish the exercise.

• Don’t just let your leg fall down to the starting position. Slowly lower your leg while resisting the force of gravity.

• Don’t let your body do any sort of twisting motion. Make sure your torso remains still while lifting your leg.