Step by Step:
1. Start with your hands and knees on the floor. Hands are directly underneath your shoulders and your knees are underneath your hips. (Image 1)
2. Extend your left leg straight back behind you, keeping your foot in line with your hip. Make sure your hips stay in line and don't let your left hip rotate out or back. The top of your foot should face the floor. (Image 2)
3. Contract your hamstring to lift your leg 6 to 10 inches above your leg position in #2, without rotating your left hip. (Image 3) The top of the foot should still face the floor at your highest lift position. If your hip starts to rotate, lessen the height of your leg lift.
Start out with a small number of repetitions and then switch to the other leg for an equal number of reps. Continue to increase your reps as your hamstrings get stronger and you can start to add ankle weights for an even tougher hamstring workout!
Photos by: Andie Baker
Katy Moeggenberg owns, manages, and instructs at both the Blue Ash Shaolin-Do and Anaya Belly Dance in Cincinnati, Ohio. She's a Kung Fu black belt (4th degree), professional dancer and choreographer, runner, and Yogi. She has enabled a variety of goals for her clients to come true-fine tuning professional dancers' routines, honing martial artists' skills for complex competitions, and empowering clients to lose as much as 100 pounds. She performs dance and Kung Fu over 50 times a year across national venues. In addition, her teaching has been featured and sought after at national dance conventions and NFL cheerleader training camps. Learn more about Katy at katym.me.