Kneeling Glute Press

Kneeling Glute Press Instructions

Positioning:
1. Start on all fours on your yoga mat. Your hands should be directly beneath your shoulders, and your knees should be directly under your hips.
2. Keep your back straight and your core engaged to maintain a neutral spine position.
3. Your head should be in a neutral position, looking down at the mat.

Movement:
1. Begin the exercise by lifting one leg off the ground, bending your knee at a 90-degree angle, so your foot is parallel to the ground.
2. From this position, press your foot upwards towards the ceiling. Focus on squeezing your glutes as you lift your leg.
3. Keep the movement controlled – avoid using momentum. Your upper body should remain stable and not sway with the movement.
4. Lower your leg back down to the starting position with control.
5. Repeat this movement for 10-15 repetitions on one side.
6. Switch legs to perform the exercise on the opposite side.

Tips:
- Breathe out as you lift your leg and inhale as you lower it.
- Keep your movements slow and controlled for maximum effectiveness.
- Ensure that your shoulders are relaxed and away from your ears throughout the exercise.