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Exercise preview

Hip extension external rotation pulses 4Pt position

Beginner30 secondsNo jumping

Muscles worked

Glutes

You need

No equipment

How to do it

  1. Start on the 4 point position (on all fours).
  2. Straighten and raise one leg till it is parallel to the ground and externally rotate the leg (knee aims out).
  3. Perform small upward movements while maintaining the externally rotated position of the knee.
  4. Make sure your spine remains in a neutral position.