HOW:  Stand behind the box/step. Place the leg you want to perform the exercise with on the box/step, step up and balance on that leg. Squeeze the butt muscles in that leg as you balance, and then step back down. The leg never leaves the box/step.

 

FEEL:  You should feel the thigh muscles and the butt muscles working in the leg that is on the box/step.

 

COMPENSATION:  Avoid letting your knee cave in as you step up and step down. Make sure you have equal weight distribution throughout your whole foot the entire time. Avoid pushing off the ground with your back leg as you are stepping up. Don’t step down to fast – try to control it.

HOW: Get set-up near a wall, while standing on one leg (further away from the wall), hold a ball against the wall with the outside of your thigh/knee on the side that is closer to the wall. While maintaining this, let your hip/pelvis sink on the side further away from the wall followed by lifting your hip back up to push harder into the wall. Repeat.

 

FEEL: You will feel your hip muscles on both sides working, especially the one that is performing hip drop/hikes. You may also feel your quads and calves working.

 

COMPENSATION: Do not drop the ball, try to keep your knee relatively straight on the side that is on the ground. Try to maintain a lean towards the wall. 

HOW: Place a band around your ankles then stand up with all your weight bearing on one side. If balance is a challenge then move towards a stable surface or wall to give you  additional support, keep the weight bearing leg closer to the wall. With the leg that is elevated off the floor, you are now going to move into 3 motions: the first is out to your side, then diagonally out, then directly behind you.

 

FEEL: You will feel the outer hip muscles, particularly the gluteals with this exercise.

 

COMPENSATION: Avoid moving your low back or trunk with this exercise. Attempt to keep everything stationary and attempt to isolate the motion from the hip. 

HOW: Get a weight set up in one hand and pick your foot up off the ground that is on the same side as the weight. Keeping your shoulder packed while gripping the weight tight, slowly lower the weight straight down to the ground by hinging at your hip while keeping your back straight. Return to the standing position and repeat.

 

FEEL: You should feel your hamstrings and glutes working very hard to control the lowering phase and initiating the return to standing phase. You should also feel your core working hard to keep your low back in a good position and not arching or rounding.

 

COMPENSATION: Be sure to keep your back straight by keeping your core tight. Also, do not let your pelvis/hips rotate excessively. Think if you were wearing a belt buckle – keep the belt buckle facing forward and not rotating or tilting. Also, be sure to focus on keeping your balance and not leaning too much side to side.

HOW: Start on your back with one knee bent on the floor and the opposite leg bent in towards your chest. Tighten up your stomach first, then your glutes. Next, drive your heel into the ground and lift your hip up towards the ceiling with the bent knee. At the end position your knee, hip, and shoulder should be in one straight line. Hold the end position and squeeze the glutes, then slowly return to starting position.

 

FEEL: You should feel your glutes work to control this motion. At no point should you feel your low back muscles doing the lifting motion. If you feel it only in your hamstrings, try bending your knees a bit more and repeat.

 

COMPENSATION: Avoid arching at the low back as you perform this. 

HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. Hold this position as you step out and away from the anchor while keeping your hips and shoulders square facing forward, then step back in, and repeat.

 

FEEL: You should feel your core and back muscles working as well as your arm muscles to maintain optimal position and form. You may also feel your hip and thigh muscles working as well to maintain position.

 

COMPENSATION: You should step away from the anchor until there is enough resistance that is challenging, but not too hard where you can’t maintain optimal form. Do not let the band rotate your upper body, keep your arms straight and hips facing forward. Try to avoid twisting your back.