Overall leg strength, especially focused on glutes
Start standing, feet shoulder width apart, and bend at the
knees to 45 degrees. Hold this position, then perform small
“oscillations,”trying to work up to one minute for a few sets.
Good balance is required, and if you’re struggling there,“it
helps to focus your vision on one thing,”says Magstadt. Try
it on a Bosu ball for an added level of difficulty.
External rotation with resistance
Mainly works the shoulder blades
Start by grasping a resistance band in both hands. Keeping
elbows at your sides and shoulder blades down and back,
move your hands away from each other, externally rotating
the shoulders. Make sure you have enough resistance to
challenge your strength but you are still able to reach your
full range of motion with the exercise.
Single-leg step ups
Legs and glutes
You’ll need a stepstool of some kind for this one, something 6 to 12 inches is preferred. Also, a medicine ball can
make it more challenging. If you don’t have one, then a basketball will work. Place your left leg upon the step stool,
and lift the right knee so the thigh is parallel to the floor. Then step down onto the floor into a lunge. Make sure you
keep the legs straight, don’t let the knee buckle out on the downstep.
Plank with hip extension
Core and glute activation, mainly core stability
Begin in forward plank position. Raise one leg and maintain a straight, locked-knee position. Hold for 30 seconds,
then alternate legs. Keep the core level to the floor, and maintain a level pelvis by tightening the core. Do not
arch or sag the lower back.