Primary Muscle Group: Core Muscles and Buttocks

Muscle Groups Worked in This Exercise: Gluteus Maximus, Biceps femoris, Semitendinosus, Semimembranosus

Preparation: Maintain a staggered stance with your body weight on your right foot. Hold the ball with your arms extended at chest level.

Breathing: Inhale as your bend forward, exhale as you rise to starting position.

Execution: Inhale, bend forward and extend your left leg behind you and lift it up - touch the ball on the floor. Exhale and rise to start. Switch legs after finishing all reps.

Comments: This is like a traditional deadlift, but it won't hurt your knees.