Lying Hamstring Squeeze:

Lying face up with the shoulders and arms, as well as the heels on the ground and the body in a straight bridge position. Slowly lower the hips, and then elevate them, feeling the tension in the hamstrings during the movement.

Lying Hip Extension:

Lying face down, keeping elevate the straight leg by contracting the gluteus and extending the hip. Hold for a second, slowly lower, not quite touching the leg to the ground, and then repeat.

Straight Leg Raise:

Lying face up, raise the leg straight up from the hip. Slowly lower, not touching the heel back to the ground. Repeat.

Side Step Ups:

Side step up, step down. Be sure to turn and switch lead legs when done with the first side.

Step Ups:

Step up, step down. Alternate feet.

Hip Leg Strength #2 PDF

step ups