Home Health-Fitness Swinger. Targets: Butts and Hips. Start on ground on all fours; for extra counterbalancing support, prop left hand up on fingertips and bend left elbow slightly. Extend right leg behind you at hip level, toes pointed; then, keeping hips still, bring it directly out to side. Hold for 1 count; return to start. Do 8 reps. Switch sides and repeat. Do 2 sets.