Hip Extension

Strengthens buttock and lower-back muscles. Use ankle weights, if you are ready.

Exercise Instructions

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.

Hip Extension With Balance

Do hip extension as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.

2. Bend forward from the hips (not waist), keeping back and shoulders straight at all times.

3. When upper body is parallel to floor, hold position for 10 to 30 seconds. You should feel a stretch in the backs of your thighs.

4. Repeat 3 to 5 times.