This glute activation exercise will both wake up the glute of the kicking leg, as well as encourage some balance work in the standing leg — a win-win for your workout warmup, no matter what your sweat session includes. If you need to, you can use a chair or wall for balance.
- Stand tall with your feet hip-width apart, hands clasped in front of your chest or on your hips. Lift your right foot to hover just off the floor, keeping your foot flexed and putting all your weight in your left leg. This is your starting position.
- Keeping your left leg straight but not locked, lift your right leg directly behind you. Keep your right foot flexed, and squeeze your glutes to lift your heel as high as you can without leaning your torso forward or arching your back.
- Lower your right leg to return to the starting position.
- That's one rep.