Start on all fours, hands shoulder-width and knees hip-width apart. Keeping your right foot flexed and leg bent, raise your right leg and press your heel toward the ceiling until your foot is directly above your butt.

Squeeze your glutes and slowly return to starting position but keep your knee off the ground. Repeat this 15 times and then switch legs. Start on all fours, hands shoulder-width and knees hip-width apart. Keeping your feet flexed and knee bent, open your left leg out to the side until your inner thigh is parallel with with the floor. Read more here: