Pronated Raised Bent Legs
How to do it: Remain on your stomach with your hands under your head. Bend your legs at the knees, and make your shins perpendicular to the floor. Without lifting the upper part of the body with the pelvis, raise and lower one or the other thigh. It is important to do lifts with tension in the buttocks. Do not change the position of the legs as you perform this exercise.
What it does: This exercise helps to strengthen the hamstrings, muscle, and lumbar back with glutes. This integrated approach helps to strengthen the lower body from all sides. This exercise is indispensable in knee workouts.