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Main muscles used:
buttocks (gluteus maximus)
Kneel on a mat, resting your body weight on your knees and forearms. Position your knees roughly shoulder width apart.

Keeping your leg straight slowly lift your right leg until your thigh is parallel to the floor.

Pause for a moment and then slowly lower your leg back to the floor. After completing the desired amount of reps with your right leg, repeat the exercise with your left leg.
Do not arch your back as you lift your leg.
Do not shrug your shoulders.
Do not bend your neck. Keep your head, neck
and back in a straight line.
Do not raise your thigh above parallel to the floor.
Do not lean your body to the left or right.

Try bending your leg 90 degrees.
Try using ankle weights for more intensity
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