Benefits: Strengthens both the hamstrings and glutes, two of the most important muscles used in sprinting. Using just one leg at a time ensures that both legs receive the same amount of work.

Starting Position: Lie on the ground with the sole of one foot on a bench [you can also use a physioball]. When you're first learning this exercise, leave your hands on the floor. Once you're comfortable with it, cross your arms over your chest.

Movement: Pressing your foot into the bench, raise your hips off the floor until your shoulder, hip and knee are in a straight line. The muscles in your lower back, glutes and hamstrings will contract. Return to start position. Perform 2 sets of 12-15 reps on each leg.