Glute, Hip and Thigh Exercises Part 2

This deceptive move looks easy, but it's actually quite challenging for the quads and hip flexors. By sitting upright, you limit your range of motion and you'll feel your core engage to keep your torso straight while lifting and lowering the leg. This move is excellent for strengthening the quads and giving your knee joints more support. To make it easier, you can lean back on your hands or elbows.

1. Sit tall with the left leg bent and the right leg straight, foot flexed.
2. Wrap your arms around the left leg for support and engage the abs.
3. Lift the right leg off the floor, keeping the leg straight (but not locked).
4. Avoid leaning back, but use your core and the left leg to stay upright.
5. Lower the leg, lightly touching the floor and repeat before switching sides.
6. Complete 1-3 sets of 10-12 reps and add ankle weights for added intensity if desired.