Strength

Lie on back with knees bent. Lift one leg up or place across opposite knee. Squeeze glute and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glute (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glute. Perform 1-5 sets of 8-12 reps per leg. Or, … [Read more...] about Video: Single Leg Glute Bridge

Squeeze glutes (butt) and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glutes (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glutes. Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible … [Read more...] about Video: Glute Bridge

Start in the prone position (lying face down). Lift your left arm/right leg off the ground. As you place your lef arm/right leg back on the ground, raise your right arm/left leg off the ground. Alternate this motion for time (e.g. 20-30 seconds) or for a designated number of reps (e.g. 10-20). » More on functional strength … [Read more...] about Video: Superman

Lie on side. Stack top foot over bottom foot. Dorsiflex (bring toes to knee) and slightly pigeon toe top foot (this is the position to keep your foot in for the raises). Squeeze medial glute (side of hip) to raise leg as high as you can. Lower leg back down in a controlled manner. Repeat. Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second … [Read more...] about Video: Side Leg Raises

Doing this in front of a mirror is helpful to monitor form. Start with a firm foundation on one leg (weight evenly distributed over forefoot and rearfoot). Lift other leg up. Pushing the hips backward (hinging from the hips), bend slight at the knee to go into a squat. Go as far as you can without breaking form. Proper form means you move straight down and up (as in a … [Read more...] about Video: Single Leg Squats