MUSCLES ENGAGED Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Hamstrings The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury. Exercise Instructions Step 1 Start on your back with one leg bent and placed on the floor and the other leg straight extended in front of you. Step 2 Now using only the single leg, bridge your hips up, contract the buttocks and hamstring muscles and hold position. Step 3 Keeping your other leg extended, lower your body back down to the starting position and repeat the action.