Procedure:

kneel on one leg with the other one brought under the chest while resting on the forearms or the extended arms.

Bring the leg out from under the chest and backward until the hip is fully extended.

When th is exercise is performed with an extended leg, it works the hamstrings and gluteus maximus; with a bent leg, only the gluteus maximus is worked but less intensely.

This movement can be performed with greater or lesser amplitude during the last part of this extension. An isometric contraction can be sustained for one or two seconds at the end of the movement. For more intensity you can use ankle weights. The ease and efficiency of this exercise have made it very popular and it is often used in group classes.