Here’s a great functional exercise for developing your entire posterior chain (glutes and hamstrings) while also enhancing balance and dynamic flexibility.
Muscles involved: Hamstrings, Gluteus Maximus, Adductor Magnus.
Action: Grasp a dumbbell and hold it in front of your body. With shoulders back and chest elevated, raise the foot that is on the same side as the dumbbell and begin to swing it back while lowering the dumbbell down (as illustrated in the photo).
Continue to push the swing leg back, with knee fully extended, until the leg reaches parallel to the floor. Then return to the starting position and repeat for the desired number of repetitions. Switch sides and repeat.
Comments: Once you’ve improved your skill, strive to keep the swing leg off the floor for the duration of the entire set.