Glute, Hip and Thigh Exercises

Leg Lifts

1. Stand with feet together and hold onto a chair or wall for balance, if needed.
2. Shift your weight to the right leg and, without tilting the torso, lift the left leg straight out the side, lifting it a few inches off the floor.
3. The foot should be flexed, and your hip, knee and ankle should be in alignment and pointing in the same direction (to the front of the room).
4. Lower the leg without resting it on the floor and repeat for 1-3 sets of 12-16 reps.
5. Add 3-5 pound ankle weights for more intensity.

Tips

• Don't turn the leg up as you lift it. Instead keep the knee pointing forward. This will shorten your range of motion, but keep the work in the outer thigh and glutes.
• Avoid tipping to the side as you lift the leg. Use your abs to brace your body or hold onto a chair for added stability.

• Leg Press on an Exercise Ball
• One-Legged Press on the Exercise Ball
• Leg Lifts
• Inner Thigh Squeeze
• Hip Lifts on the Ball
• Squat With Side Step
• Glute Squeezes on the Ball
• Bent-Over Leg Lifts
• Squat with Inner Thigh Lift
• Seated Outer Thigh Taps