Stand in front of a countertop or sturdy chair back. Bend over and rest your forearms on the counter or chair back, then lower your forehead onto your forearms. Walk your feet back until they’re underneath your hips (your body should form an L shape), then stand with heels together and toes slightly apart, which Williams calls “little first posi- tion.”
Tuck your pelvis under, bend your knees about an inch, then tuck under and squeeze your butt (this will help you hold the pelvic tuck and keep a stable body position).
Lift your left leg behind you, knee still bent at 45 degrees [shown].
Emphasize squeezing the area where your butt meets your thigh; that’s more important than how high you’re lifting your leg. Do 3 sets of 16 reps on each leg.
Benefits: Butt, thighs, and calves