Glute, Hip and Thigh Exercises

Inner Thigh Squeeze

1. Lie down and lift the legs off the floor, placing an exercise ball (or some other type of ball) between the knees/shins.
2. Squeeze the ball lightly to keep it from dropping and put the hands on the floor for more support.
3. Slowly squeeze the ball, contracting the inner thighs.
4. Release just slightly, keeping some tension on the ball.
5. Repeat for 1-3 sets of 12-16 reps.

Tips

• If you find your back arching, bend the knees more or put the feet on the floor for this exercise.
• Avoid releasing all the way, but keep a light squeeze to keep the ball in place and the inner thighs engaged.

Index: Glute, Hip and Thigh Exercises

1. Leg Press on an Exercise Ball
2. One-Legged Press on the Exercise Ball
3. Leg Lifts
4. Inner Thigh Squeeze
5. Hip Lifts on the Ball
6. Squat With Side Step