Side Lying Clam

Lie on your side with knees bent, feet and legs stacked. Fold your bottom arm under your head to support it so your head and hips are in alignment. Place the fingers of the top hand on your top glute. This is the starting position. Keeping your feet together and your upper body still, raise your upper knee in a controlled movement. Hold at the top position. Then slowly lower to the starting position. That's one rep.

   Donkey Kick

Start on all fours, shoulders over wrists and knees right under hips. Extend one leg up and back, raising it to hip height with foot flexed. Press heel toward the ceiling, making sure back stays flat and knee points straight down. Lower the leg back to hip height and repeat.

   Fire Hydrant

Start on all fours, shoulders over wrists and knees right under hips. Keeping knee bent 90 degrees, lift it out to the side and up toward the ceiling. Make sure you do not drop into the opposite hip. Lower back down to the floor and repeat.

   Straight Leg Raise

This can be done lying on your back, propped up on your elbows, or propped up on your hands. Put the non-working foot flat on the floor, knee bent. Extend your working leg in front of you and draw your toes back. Tense your thigh (quads). This is the starting position. Without bending the knee, raise your leg 6-12" off the floor, pause, and slowly return to the starting position. That's one rep.

   X-band Walk

Put one end of the band under both feet. Cross the band and grab each resulting corner in your hands at waist height just outside your hips, keeping tension on the band. This is the starting position. Keeping your torso upright and your knees slightly bent, move one foot out to the side then move the other foot toward it to return to the staring position. That's one rep. Do the same number of reps in both directions.

   Side Lying Clam

Lie on your side with knees bent, feet and legs stacked. Fold your bottom arm under your head to support it so your head and hips are in alignment. Place the fingers of the top hand on your top glute. This is the starting position. Keeping your feet together and your upper body still, raise your upper knee in a controlled movement. Hold at the top position. Then slowly lower to the starting position. That's one rep.

   Donkey Kick

Start on all fours, shoulders over wrists and knees right under hips. Extend one leg up and back, raising it to hip height with foot flexed. Press heel toward the ceiling, making sure back stays flat and knee points straight down. Lower the leg back to hip height and repeat.

   Fire Hydrant

Start on all fours, shoulders over wrists and knees right under hips. Keeping knee bent 90 degrees, lift it out to the side and up toward the ceiling. Make sure you do not drop into the opposite hip. Lower back down to the floor and repeat.

   Straight Leg Raise

This can be done lying on your back, propped up on your elbows, or propped up on your hands. Put the non-working foot flat on the floor, knee bent. Extend your working leg in front of you and draw your toes back. Tense your thigh (quads). This is the starting position. Without bending the knee, raise your leg 6-12" off the floor, pause, and slowly return to the starting position. That's one rep.

   X-band Walk

Put one end of the band under both feet. Cross the band and grab each resulting corner in your hands at waist height just outside your hips, keeping tension on the band. This is the starting position. Keeping your torso upright and your knees slightly bent, move one foot out to the side then move the other foot toward it to return to the staring position. That's one rep. Do the same number of reps in both directions.

   Side Lying Clam

Lie on your side with knees bent, feet and legs stacked. Fold your bottom arm under your head to support it so your head and hips are in alignment. Place the fingers of the top hand on your top glute. This is the starting position. Keeping your feet together and your upper body still, raise your upper knee in a controlled movement. Hold at the top position. Then slowly lower to the starting position. That's one rep.

   Donkey Kick

Start on all fours, shoulders over wrists and knees right under hips. Extend one leg up and back, raising it to hip height with foot flexed. Press heel toward the ceiling, making sure back stays flat and knee points straight down. Lower the leg back to hip height and repeat.

   Fire Hydrant

Start on all fours, shoulders over wrists and knees right under hips. Keeping knee bent 90 degrees, lift it out to the side and up toward the ceiling. Make sure you do not drop into the opposite hip. Lower back down to the floor and repeat.

   Straight Leg Raise

This can be done lying on your back, propped up on your elbows, or propped up on your hands. Put the non-working foot flat on the floor, knee bent. Extend your working leg in front of you and draw your toes back. Tense your thigh (quads). This is the starting position. Without bending the knee, raise your leg 6-12" off the floor, pause, and slowly return to the starting position. That's one rep.