Quadruped Straight Leg Pulses
To do the Quadruped Straight Leg Pulses, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and straighten one leg out behind you.
Keeping your foot flexed and core braced, lift your straight leg up toward the ceiling. Squeeze your glute and lift your leg until it is about parallel to the ground. Only lift higher if you feel your glute working and not your low back. Feel your hip extending and glute squeezing to lift the leg. Do not hyperextend your low back to try to swing the leg up higher.
Lower the leg down just a little and pulse it back up to full extension. Do not lower all the way back down. Stay near the top of the lift and pulse.
The glute shouldn’t really relax as you lower just an inch or two down. You should feel the muscles constantly engaged and working at that end range of motion. Make sure to keep your hips square to the ground as you pulse. Also, do not bend your arms.