Marching Hip Raise

  • Lie face-up on the floor with your knees bent and your feet flat on the floor.
  • Raise your hips so your body forms a straight line from your shoulders to your knees.
  • (A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest.
  • Continue to alternate back and forth.

 Dumbbell Dead-lift

  • Set a pair of dumbbells on the floor in front of you.
  • Bend at your hips and knees, and grab the dumbbells with an overhand grip.
  • (A) Without allowing your lower back to round, stand up with the dumbbells.
  • (B) Lower the dumbbells to the floor.


Single Leg Dead-lift

  • Grab a pair of light dumbbells and stand on your left foot. (If dumbbells make this too hard, just use your body weight.)
  • Lift your right foot behind you and bend your knee so your right leg is parallel to the floor.
  • (A) Bend forward at your hips, and slowly lower your body as far as you can, or until your right lower leg almost touches the floor.
  • (B) Pause, then push your body back to the starting position.
  • If this exercise is too difficult, let the toes of your shoe rest on the floor for balance instead of raising the foot of your non­-working leg.


Single Arm Dumbbell Swing

  • Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise while holding the dumbbell with both hands.)
  • Bend at your hips and knees and lower your torso until it forms a 45­ degree angle to the floor.
  • Swing the dumbbell between your legs.
  • (A) Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position.
  • (B) Now squat back down as you swing the dumbbell between your legs again.
  • Swing the weight back and forth forcefully.

Written by jale