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This exercise will help activate your lower posterior chain. We want to be isolate the glutes in so doing minimize hamstring involvement. To complete the task we carry out the exercise in what is the quadruped position – to deal with and legs. Grab a mat and get started with in the quadruped body placement. Really tighten your core and contract your abdominals to help stabilize your spine. You will be contracting each glute in my opinion. Slowly lift one leg up while consistently keeping a 90-degree bend at the knee so the elevated thigh is parallel with ground level. Perform the same together with other tibia. Perform the exercise slowly and do 10-15 reps on each ankle. You can make this do more exercise difficult by placing the light weight behind your joint.