1 Leg Hip Extension

hi? is it not better to hold it up for 60sec and then mix it up after... that is how i do it better harder more paine full

That is a great way to do the exercise as well. You can also make it harder by placing a balance pad or versa disc under you foot.  If you really have good core and hamstring strength, then you can do this exercise with your foot on a stability ball. Train hard!

Many Thanks for this enlightening clip!