- Start on your hands and knees. Place a dumbbell behind your left knee and squeeze your leg around it to hold it in place. This is the starting position.
- With your core engaged and back flat, lift your left leg up toward the ceiling, pointing your toe and squeezing your butt. Stop when your knee is at hip height, or lower if you feel your back start arching sooner. You want to feel the work in your butt, not your low back, even if that means not lifting as high.
- Slowly bring your leg back to the starting position. This is 1 rep.
- Do all your reps on the left side, and then switch legs and repeat.
Targets the gluteus maximus, gluteus medius, gluteus minimus, hamstrings, and core.
Gifs and image: Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe.
Gifs 1, 6, 9, 12: Model Cookie Janee is wearing an Alala Cross Back Bra, $ 85, alalastyle.com; Alala Harley Tight, $ 135, alalastyle.com; and Adidas x Stella McCartney Ultraboost sneakers, $ 161, adidas.com.
Gifs 2, 4, 5, 7: Model Rachel Denis is wearing an Outdoor Voice Athena Crop Top, $ 45, outdoorvoices.com; GapFit leggings, similar styles at gap.com; and APL Techloom Pro sneakers, $ 140, athleticpropulsionlabs.com.
Gif 3: Model Cookie Janee is wearing a Vaara Cloe Sports Bra, approximately $ 113 (£90), vaara.com; Tory Sport Chevron Leggings, $ 125, nordstrom.com; and Nike Metcon 4 Champagne sneakers, $ 130, nike.com.
Gifs 8, 10, 11, 16, 17: Model Amanda Wheeler is wearing a Vaara Cloe Sports bra, approximately $ 113 (£90), vaara.com; Lululemon Wunder Under High-Rise Tight Mesh 28", $ 118, shop.lululemon.com; and Puma Hybrid Rocket Running Shoes, $ 110, us.puma.com.