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  • Hip Extension Into Side Flexion

    Start on the 4 point position (on all fours).
    Straighten and raise one leg till it is parallel to the ground.
    Make sure your spine remains in a neutral position.
    If you feel your lower back stiff or sore when performing this exercise, ask a trainer or therapist to guide you through.

  • Prone Single Leg Hip Extension Hold

    Lie on your stomach.
    Secure your lower back by tilting your hips backwards.
    Raise one leg and hold the position for the specified duration.

  • Band Glute Kickback Hold

    Attach a band to a fixed point. Wrap the loose end of the band around your ankle.
    Face the attachment point. Shift you weight onto one leg (use balancing aids if needed).
    Extend your working leg and maintain the position.

  • Hip Openers

    From the standing position perform a walkout (use to palms to "walk" into the push up position).
    Bring your leg to the side and place the foot by your palm.
    Rotate towards the ceiling and then towards the ground, pressing the hips towards the ground.
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