Buttocks, inner thighs, and hamstrings (back of thighs)
Stand tall and hold the back of a chair to help maintain balance, if necessary. Bend forward slightly at the hips. Raise one leg to the rear with slight bend in the knee, knee turned out. Slowly lift leg in small pulses with outside of heel and little toe toward ceiling. Tilt pelvis and contract abdominal muscles to maintain neutral posture throughout the move. Keep knee of supporting leg soft; do not lock it. Complete all reps before switching legs to equal one set.
Challenge yourself: From bent-knee position, keep lifted knee facing down, and perform small pulses with heel toward ceiling for a more intense buttocks and hamstrings workout.