Alright, so this exercise is called the Hip Lift, and the reason we do this one is it focuses most of the effort on the glutes. A little bit on the quadriceps here on the front of the thigh, but it really focuses on the butt mostly. This is a toning exercise, its not necessarily a weight loss exercise, but it will very, very much firm up the glutes.
The basic gist of this exercise is you lie down in this position right here, putting your foot roughly even with your knee, and you are going to do one leg at a time. An easier way to do this is two feet together and you lift the hips, but most people can do this one to start, with one leg at a time. For some people the shoulder flexibility is an issue, and you will see that in just a second, but again, most people are just fine with it.
So to do the exercise, basically you just lift the hip as high as you possibly can, and you will notice there is a big, big difference between lifting the hip to here and lifting the hip to here. To really get the most of this exercise, you have to lift all the way up to there and hold that for just a second, and come back down. So if I were to do a set of 10 of this, I would just do it like this. So on and so forth.
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