When it comes to exercises, you have to remember to change things up often. Keep your body guessing. Next time you’re at the gym, grab a stability ball and strap on an ankle collar of a cable pulley. I don't recommend this one for a beginner, but for those who are more advanced with their workouts.
The cable pully needs to be at the lowest setting. Step a few feet away from the pole and lie facedownward on the stablity ball. Be sure your stomach and upper thighs rest on the ball. Your head and neck are to be parallel with the floor. Arms are shoulder-width apart.
With your knee slightly bent, curl your heel upwards and maintain pressing your hips into the ball. Squeeze your glute on the up and then slowly lower your leg back to the starting position. Do one set on this leg and then repeat for a set on the other.
You will love the feeling in your butt and hamstrings after this one. It's called the feeling of accomplishment.
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