Beginner
Isometric single leg femoral bridge with elevation
Hip flexors - Hamstrings

- Lying on your back, with one leg bent and the foot placed at a height of between 10 and 20 cm. and the other leg extended in the air.
- Raise your hips.
- Maintain the position so that your hips are aligned with your thighs and your back, supported only by the foot and the upper part of the back.
You may also like

Deep squat
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings

Back bridge in shoulder extension
Beginner
Lumbar ∙ ExternalRotators ∙ Glutes ∙ Hamstrings ∙ LowerTrapezius ∙ RearDeltoid

Kettlebell swing
Intermediate
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius

Skipping
Beginner
Quadriceps ∙ Calves ∙ HipFlexors

Pelvic retroversion with open legs
Beginner
Abs ∙ Glutes ∙ Hamstrings

Tucked front lever raises on rings
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats