Straight Leg Kickbacks

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Align your wrists under your shoulders and your knees under your hips. 
Engage your core and ensure your spine straight and is parallel to the floor. 
Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground. 
The sole of your foot should be facing the ceiling. 
Contract your glute muscle at the top of the movement and hold for almost one second. 
Do 12 to 20 repetitions, then switch sides. 
Glute Kickbacks are a great exercise for strengthening your glutes, hamstrings, and hips