Begin by placing one knee on a weight bench. Use your hands to support your upper body. The toe of the "working leg" should lightly touch the floor. In one sweeping motion, keep the leg straight and slowly kick backwards until it is parallel to the floor.

As you kick the leg back, try to manually contract or squeeze the gluteal muscle, as it will enhance the exercise. Slowly lower the leg, tap the toe on the floor, and repeat the exercise. Be sure to control the speed of the leg at all times. Never rush this exercise. You should breathe out as you kick your leg back.