This works the muscles on the bottom side: quadriceps, abs, hip flexors, little bit of shoulders and gluts.
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So the next exercise is an advanced version of the Prone Plank. So Prone means lying face down. So a Plank is just like this, but the single leg raise in the plank position like this. So this works -- surprisingly, this works the muscles on the bottom side, my quadriceps, my abs, my hip flexors, and a little bit of shoulders to stabilize myself there. The leg that's lifting, that's almost just like a distraction. You work a little bit of glute, but that all depends on how intensely you contract that leg sticking back. So again to show you, you get in this position and let me recommend something softer than a track. Get into this position, and you just raise, just like that, contracting the glute, the right glute, right there, coming back.