The Exercises
All-Fours Kickback
1. Wearing ankle weights, get down on your forearms and knees (similar to the hands-and-knees position, but you bend your arms and support your weight on your forearms instead of your hands). Keep your back straight and your head in line with your back so that your eyes are looking down.
2. Keeping your back straight and leg bent, slowly swing your right leg back and lift your right foot toward the ceiling until your thigh is parallel to the ground. Your foot should remain flexed throughout the exercise. Hold for 1 second, then return to the starting position. Do one set with your right leg, then switch and repeat with your left.
Don't arch or hunch your back during the exercise. This will prevent you from putting stress on your back. You can also make the exercise easier by doing it without ankle weights. If you don't have ankle weights, you can do the exercise with a light dumbbell held behind the knee in the crook of your working leg.
Dog Walk
1. Get down on all fours with your arms fully extended, your palms on the ground, your back straight, and your head in line with your back so that your eyes are looking down.
2. Contract your glutes and, keeping your knee bent, raise your left leg out to the side at a 90-degree angle until it is parallel to the floor. (The position resembles a dog lifting its leg on a fire hydrant, hence the name Dog Walk.) Pause, then return to the starting position. Do one set with your left leg, then switch and repeat with your right.
Remember, while doing this exercise, keep the rest of your body still; swaying back and forth can put unwanted stress on your back.
Side-Lying Side Kick
1. Lie on your left side, resting your head on your upper arm, and place your right hand on the floor in front of you for support. Bend your lower leg back for balance, and bend your top leg toward your chest, holding it in front of you so that it's parallel to the floor with your foot flexed.
2. Keeping the rest of your body stationary and your top foot flexed, slowly straighten your right leg up and out at a 45-degree angle from your body. Pause, then slowly bend the top knee and return your leg to the starting position. Do one set with your right leg, then roll over and repeat with your left.
Lift TipsAvoid swaying forward or back during the exercise; keep your body completely stationary, except for the working leg. You can make this exercise more challenging by adding light ankle weights.
Standing Press Back
1. Wearing ankle weights, stand facing a sturdy chair with your feet about hip-width apart. Hold on to the chair for balance and keep your knees soft.
2. Keeping the rest of your body stable and your hips stationary, contract your glutes and slowly extend your right leg up and back at a 45-degree angle. Pause, then slowly return back to the starting position. Do one set with your right leg, then switch and repeat with your left.
Resist the urge to bend way forward while raising your legs. Standing close to your supporting chair can help.
