To make sure this exercise is targeting both your core and glutes, make sure you're not arching your back to lift up your foot.
- Begin on your hands and knees, shoulders over wrists and hips over knees. Find a flat back and pull your core in toward your spine. This is your starting position.
- Kick your right leg back while keeping the foot flexed and knee bent at a 90-degree angle. Try not to let your back arch as you kick the sole of your foot toward the ceiling. Activate and squeeze your glutes as you kick.
- Lower your right leg with control to return to the starting position. Repeat with your left leg.
- That's one rep. Repeat for 30 seconds.