Fitness Training Exercises

Strength Training - Buttocks
Kneeling Leg Press

Equipment Required:

None

Starting Position:

On all fours with elbows and forearms supporting the upper body, abdominals contracted and back straight.
The all fours position with arms extended and hands flat on the floor is acceptable for individuals who can maintain a flat back throughout the exercise set.
Keep feet relaxed with the tops of feet on the floor.
Alignment Check: Extend and lift the working leg and opposing arm. If this position is stable, overall body alignment and placement is correct. Return to initial starting position.

Actions To Execute Exercise:

Extend the working leg straight back and up slightly by contracting the buttocks and pressing foot backward. Pause when the leg is parallel to the floor a hip level. Keep the working leg's foot flexed.
Pause; slowly bring the knee toward the chest, a bit beyond starting position.
Repeat.
At end of exercise set, repeat on other leg.

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the buttocks and back of thighs (gluteus maximus, hamstrings).

Variations On This Exercise:

For better torso stabilization or for those with knee problem, perform this exercise lying face down on a flat bench or sturdy table. This will also better support the back.
Perform with someone pressing against the foot for added resistance.

Precautions / Contraindications

Avoid swinging the leg in and out.
This exercise may be contraindicated for some individuals with back, hip or knee problems or during pregnancy.

Fitness Training Tips:

Keep hips square and lift only to hip level.
Strongly contract the buttocks when extending the leg and perform a pressing action.
Use slow and controlled movements.