The students will feel the burn in this exercise by focusing on the glute and hamstring strength.

Starting Position: Have the students start in a four-point kneeling position and place a slightly deflated fusion ball behind the knee.

Steps:

1. They will lift the working leg in parallel and lower it down.
2. Repeat 8 times.
3. Have the student keep the leg lifted and flex the foot to perform 8 quick pulses.
4. They will point the foot and draw 6 circles in one direction with the leg.
5. Have them reverse the movement, repeating the 6 circles in the opposite direction.
6. They will then remove the ball from behind the knee and place it under the front hand. Extend the working leg back.
7. The student will lift the leg and lower the chest toward the mat by bending the elbows. Return and lower the leg.
8. Repeat 4 times.
9. Repeat the full sequence on the other side.
10. Have the student finish in child’s pose with the knees wide.