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These exercises will allow you to work your hips and glutes.

Kneeling Hip Flexor
1. Kneel on ground with right knee bent.
2. With your right foot extended forward and left knee on the ground.
3. Instep down.
4. Keeping the front foot stationary and with back and chest up tall.
5. Hands on right thigh.
6. Shift weight forward onto the right heel.
7. Maintain position for ten to fifteen seconds.
8. Repeat this exercise.

Note: Switch legs in step 1.

Outer Hip Stretch
1. Lay on the ground with your knees bent.
2. Right ankle on the left thigh just below left knee.
3. Reach around the left leg with both hands and gently pull the left knee up and towards the body.
4. Maintain position for ten to fifteen seconds.
5. Repeat this exercise.

Note: Switch legs in step 1.

Prone Hip Stretch
1. Kneel on the ground on hands and knees.
2. Slide right knee forward with right foot moving toward the left side of body.
3. Slide left leg back keep it straight with instep down.
4. Lower yourself down to your elbows.
5. Right foot should be under left hip.
6. Maintain your position for ten to fifteen seconds.
7. Repeat this exercise.

Hamstring Curls
1. Lay face-down on a leg-curl machine.
2. Move your Achilles' tendon below the padded lever with your knees off the edge of the pad.
3. Keep your back flat as you raise your feet toward your buttocks.
4. Lower your feet.
5. Repeat this exercise.

Squats
1. Stand holding the barbell across your shoulders.
2. Keep your hands slightly wider than shoulder-width apart.
3. Keep your feet slightly wider than shoulder-width apart.
4. Slowly bend your knees.
5. Incline your body forward slightly until your thighs are just above parallel to the ground.
6. Pause and slowly ascend to start position.
7. Repeat this exercise.

Lunges
1. Position your feet about shoulder width apart.
2. Take a hold of the dumbbells.
3. Move your left foot forward.
4. Keep your forward leg centered over your ankle.
5. Come back to the starting position.
6. Straighten your knee and hip.
7. Work one leg at a time rather.

One-Legged Cable Lateral Raise
Hook a leather cuff to a low cable pulley and then attach the cuff to your ankle. Stand perpendicular to the cable stack so that your working leg is farthest from it, and grasp the steel frame with the hand closest to it for support. Allow the cable to pull your ankle in front of your other leg as far as possible, then contract your glutes (buttocks) and hip muscles to lift your leg out to the side, as high as is comfortable. Squeeze and hold at the top for a couple of seconds and then let the cable slowly pull your leg back down, maintaining continuous tension. After completing the desired number of reps, complete an identical number using the opposite leg.

One-Legged Cable Kickback
Hook a leather cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping its steel frame for support. Keeping your knees and hips bent slightly and your abs tight, contract your glutes (buttocks) to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go. At full extension, squeeze your glutes for peak contraction. Bring your working leg forward, resisting the pull of the cable until you reach the starting position. After completing the desired number of reps, complete an identical number using the opposite leg.

*Channels* Books Cities Clubs DVDs Education Exercises Abs Arms Glutes Legs Global Health Instructors Media Music Organizations Personal Trainers Shopping Styles Videos	Please read all of the following Terms of Use before using any of the resources on the WebAerobics website. By using the WebAerobics website, you confirm that you have read and under, and agree to be bound by, these Terms of Use. These exercises will allow you to work your hips and glutes. Kneeling Hip Flexor 1. Kneel on ground with right knee bent. 2. With your right foot extended forward and left knee on the ground. 3. Instep down. 4. Keeping the front foot stationary and with back and chest up tall. 5. Hands on right thigh. 6. Shift weight forward onto the right heel. 7. Maintain position for ten to fifteen seconds. 8. Repeat this exercise. Note: Switch legs in step 1. Outer Hip Stretch 1. Lay on the ground with your knees bent. 2. Right ankle on the left thigh just below left knee. 3. Reach around the left leg with both hands and gently pull the left knee up and towards the body. 4. Maintain position for ten to fifteen seconds. 5. Repeat this exercise. Note: Switch legs in step 1. Prone Hip Stretch 1. Kneel on the ground on hands and knees. 2. Slide right knee forward with right foot moving toward the left side of body. 3. Slide left leg back keep it straight with instep down. 4. Lower yourself down to your elbows. 5. Right foot should be under left hip. 6. Maintain your position for ten to fifteen seconds. 7. Repeat this exercise. Hamstring Curls 1. Lay face-down on a leg-curl machine. 2. Move your Achilles' tendon below the padded lever with your knees off the edge of the pad. 3. Keep your back flat as you raise your feet toward your buttocks. 4. Lower your feet. 5. Repeat this exercise. Squats 1. Stand holding the barbell across your shoulders. 2. Keep your hands slightly wider than shoulder-width apart. 3. Keep your feet slightly wider than shoulder-width apart. 4. Slowly bend your knees. 5. Incline your body forward slightly until your thighs are just above parallel to the ground. 6. Pause and slowly ascend to start position. 7. Repeat this exercise. Lunges 1. Position your feet about shoulder width apart. 2. Take a hold of the dumbbells. 3. Move your left foot forward. 4. Keep your forward leg centered over your ankle. 5. Come back to the starting position. 6. Straighten your knee and hip. 7. Work one leg at a time rather. One-Legged Cable Lateral Raise Hook a leather cuff to a low cable pulley and then attach the cuff to your ankle. Stand perpendicular to the cable stack so that your working leg is farthest from it, and grasp the steel frame with the hand closest to it for support. Allow the cable to pull your ankle in front of your other leg as far as possible, then contract your glutes (buttocks) and hip muscles to lift your leg out to the side, as high as is comfortable. Squeeze and hold at the top for a couple of seconds and then let the cable slowly pull your leg back down, maintaining continuous tension. After completing the desired number of reps, complete an identical number using the opposite leg. *One-Legged Cable Kickback* Hook a leather cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping its steel frame for support. Keeping your knees and hips bent slightly and your abs tight, contract your glutes (buttocks) to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go. At full extension, squeeze your glutes for peak contraction. Bring your working leg forward, resisting the pull of the cable until you reach the starting position. After completing the desired number of reps, complete an identical number using the opposite leg.	Yoga Essentials Kit Fitness Kathy Smith - New Yoga Basics for Beginners Active Videos Aerobics Instructor Manual High Impact Aerobics Music CD Vivonic Fitness PC Software
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