Muscles Targeted: Glutes, Hamstrings, Low Back
I came up with this exercise when I was 6 months pregnant. I need something to do that would accommodate my large stomach without having to lay on it. Once I did them a few times, I like them enough to continue using them. Support your chest on a high bench (I used the Glute Ham Raise) and keep your back flat. Attach a chain around your ankle. Slowly raise your leg up by squeezing your glutes and lower back. Hold at the top for 3 seconds, then slowly control the weight back down. Switch to the other leg and repeat. Use as many chains as needed. These are also great for rehab and for anyone with a lower body injury.
