Hip Extension Exercise

Strengthens buttock and lower-back muscles.

  1. Stand 12 to 18 inches from a table or chair, feet slightly apart.
  2. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance.
  3. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
  4. Hold position for 1 second.
  5. Slowly lower leg. Pause.
  6. Repeat with other leg.
  7. Alternate legs until you have done 8 to 15 repetitions with each leg.
  8. Rest; then do another set of 8 to 15 alternating repetitions.

Add ankle weights when you are ready.