Hip Flexor and Extension

Starting Position

Stand with feel slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action

EXHALE: Slowly lift the left leg, keeping it bent until thigh is parallel with floor. From here, extend leg straight out from the knee until entire leg is parallel to floor and straight.

INHALE: Slowly and with control, lower entire leg down to the ground, keeping it straight. Repeat for all reps and switch sides.

Special Instructions

If you can't lift leg parallel to floor, lift as high as you can and complete exercises at this level.

Muscles Worked: Hips, Quads

Standing Adduction

Starting Position

Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right leg keeping it slightly bent. Lift left leg slightly forward infront of right leg, keeping foot flexed and toes pointing forward.

Action

EXHALE: With a small movement, slowly swing left leg across center line of body, infront of right leg. Lift as high as possible. Hold for 2 counts.

INHALE: Lower slowly with control to start (without letting foot rest on ground) to complete one rep. Complete all reps and switch sides.

Special Instructions

Do not let momentum swing your leg-- keep it slow and controlled. Try to keep upper body straight-- don't lean forward or back.

Muscles Worked: Inner thigh, Quads

Forward Lunges

Starting Position

Stand with your feet about 6 inches apart from each other toes pointed forward.

Action

INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions

Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes