Start in an all-fours position. You can either place your forearms or hands on the floor, depending on what is most comfortable for you. You can also tuck a light dumbbell behind the knee if you have one.
Kick one foot up towards the sky, keeping the knee bent at a 90º angle. Keep your foot flexed and push through the heel.
Ensure that you don’t arch through the spine as you reach the top of the movement. Your glute should be powering you, rather than your back muscles, and your core should be engaged with your belly button pulled in towards your spine.
Slowly lower back to tap the knee on the floor.

Repeat for 30 seconds each side

Glute workout: try this 7-minute circuit to build lower body strength without a load of weights