Kneel with your knees bent and raise your legs: Kneel and support on the balance ball, with your hands on the ground and your forearms straight: - Bend one leg in front of your chest - Extend the other leg back until the hip is fully extended. If the calf is straight , can exercise the hamstrings and gluteal muscles at the same time: (If you keep your knees bent, you can only exercise the gluteal muscles, and the intensity is small.) It can be maintained for a few seconds at the end of the movement when the muscles contract to the maximum. For greater training intensity, strap sandbags around your ankles.
< /p>