Kneeling Glute Press

Preparation
Kneel with your hips over your knees and your shoulders over your hands. Engage your abs, then lift one knee slightly off the floor and bend 90 degrees.
Execution
Press your leg out behind you up towards the ceiling, maintaining a 90 degree bend in your knee until your knee is even with your hip. Lower your knee back to starting position.
Equipment notes
A mat is helpful.
Primary body parts
Glutes Hamstrings Hips
Secondary body parts
Inner Thighs Lower Back Thighs
Muscle groups
Adductor magnus, Brevis and longus, Pectineus, Gracilis, Erector Spinae
TIP: Place a rolled towel or yoga block under the heel of your hands to place your wrists in a more neutral position and relieve pressure.

Prone Leg Lift
Even if you have a small apartment, you can fit this exercise in your life. Lay face down on the floor or bed and reach towards the lights (with the back of your leg).
Glute Press
This can be done without holding on. For greater challenge, do them with your eyes closed.

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