- Start with your hands and knees. Place a dumbbell behind your left knee and push your leg around it to hold it in place. This is the starting position.
- With the back of your left leg raised, lift your left leg toward the ceiling, pointing your toe out and pressing your butt. Stop when your knee is at hip level, or lower yourself when you feel your back curve earlier. You want to feel the work in your butt, not in your lower back, even if that means you are not lifting yourself so high.
- Slowly return your leg to its starting position. This is 1 repetition.
- Complete all your repetitions on the left side, then switch legs and repeat the exercise.
Aims the gluteus maximus, the gluteus medius, the gluteus minimus, the thigh muscles, and the nucleus.
Gifs and the picture: Photographer: Katie Thompson. Hair Care: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe
Gifs 1, 6, 9, 12: The Model Cookie Janee Wears an Alala Cross Back Bra, $ 85, alalastyle.com ; Alala Harley Tight, $ 135, alalastyle.com ; Adidas x Stats McCartney Ultraboost Sneakers, $ 161, adidas.com .
Gifs 2, 4, 5, 7: The model Rachel Denis wears 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: The model cookie Janee wears a Vaara Cloe sports bra, about $ 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 wears a Vaara Cloe sports bra, about $ 113 (£ 90). vaara.com ; Lululemon Miracle Under High-Rise Tight Mesh 28 ", $ 118, shop.lululemon.com and Puma Hybrid Rocket Running Shoes, $ 110, us.puma.com .
Gifs 15: The model Amanda Wheeler wears a Nike Rose Performance Tank and Nike Air Zoom Sneakers from Pegasus 35, $ 90, at $ 90 Nike Bliss Lux Mid-Rise Tracksuit Pants , nike.com