Heel to Buttocks

Stand on your left foot. Bend your right knee and grab your right foot with your right hand. Gently pull the heel of the lifted foot to your buttocks. Keep your trunk upright. Hold for 20 to 30 seconds. Repeat three or four times, then change leg and repeat.

Bent Kick Crosses

Get down on all fours (back straight, resting on knees and palms). Raise one leg (push up and back) several inches off the floor until your hamstring is parallel to the floor, with leg bent at a 90-degree angle. Your heel should be facing the ceiling. Hold for a second while flexing your buttocks. Slowly lower your leg back to the mat. Switch to the other leg and repeat.

Inner Thigh and Groin Stretch for Pain in Inner Thigh

Sit on the floor. Place heels together and pull feet toward groin until stretch is felt in groin and inner thigh. Hold the stretch 45 to 60 seconds. Release. Repeat two times. Do once per day.

Lying Single Leg Lift

Lie on your left side on the floor, both legs in line with the torso and left leg slightly bent. Rest your head on your arm and place right hand on the floor in front of the chest for support. Keeping torso stationary, lift the right leg as high as you can without rolling forward or backward. Lower leg to starting position. Perform one set of repetitions, and then repeat with the opposite side. Strengthens upper hip and gluteus medius.

Step-Ups

Stand in front of a step or an object similar in height. Keep your head up as you step onto the step, one foot at a time. With both feet on the step, return to the starting position by stepping down one foot at a time. Alternate your leading foot when going up and down. Control your breathing so that you sustain a slow, rhythmic pattern.

Hip Lift Combo

Stand on a step close to one end. (You may optionally hold a dumbbell in each hand for additional challenge.) Step backward off the step into a lunge position with the left foot. Now straighten both legs and lift your left leg out behind you. Squeeze the gluteus muscles as you lift the leg out.

Bring the left foot back on the step and squat, bringing thighs parallel to the floor and keeping knees in line with the ankles. Straighten up to starting position. Do reps, and then repeat with the other leg.

Hamstring Press

Stand facing the back of a chair or a waist-high counter. Stand with your feet together and knees soft (not locked). Holding the chair or counter for support, bend one knee and lift your foot slowly toward your buttocks.

Keep your knees together and squeeze the hamstring and gluteus muscles. Hold briefly, and then slowly lower. Perform one set of reps, and then repeat with the opposite leg.

Hamstring Lift

Position yourself on your hands and knees. Lower yourself down to your elbows, making sure the elbows stay directly under your shoulders. Keep your back straight and your abs pulled in tight.

Keeping the knee bent, lift the foot toward the ceiling until the thigh is parallel to the floor. Squeeze the buttocks and be sure not to lift the thigh higher than hip level. Lower the leg and repeat. Perform one set of reps, and then repeat with the opposite leg.

Kickbacks

Position yourself on the floor, resting on your hands and knees. Bend and pull your right knee in to your chest. Straighten your leg, lifting it upwards and backwards, extending your knee and hip as far as possible. Be careful to complete the movement slowly and deliberately. Perform one set of repetitions, and then repeat with the opposite side.

Buttock Lift – Raised Leg

Lie flat on your back, knees bent and feet flat on the floor. With your arms at your sides, lift and extend your right leg, but keep the knees together. Tilt your pelvis up and lift your buttocks three to six inches off the floor. Squeeze your buttocks and tighten your abdominals.

Hold briefly, then release, keeping the leg extended. Perform one set of reps, and then repeat with the opposite leg. Strengthens abductor (outer thigh) and gluteus (buttocks) muscles.

Extensor Strengthening

Purpose – To strengthen the muscles of the buttocks and the back of the thighs. These muscles are necessary for good posture when standing, walking, and for lifting.

1. Lie face down on the floor. Use a pillow under your abdomen if necessary for comfort.
   
2. Keeping the knee straight, slowly raise one leg upward about four to six inches off the floor. If you are unable to lie face down due to spinal fusion, neck or shoulder pain, or if you are unable to straighten one or both hips (hip flexion contracture), do the following:
   
3. Hold for five seconds.
   
   
4. Lower your leg slowly to starting position.
   
   
5. Repeat with the other leg.

Try this Spinal Strengthening Exercise while still lying face down.

1. Lift your head and shoulders while keeping your arms at your side. Hold for five seconds. Lower and repeat.
   
   
2. Now reach your arms out in front of you, and lift one arm at a time. Try to keep your elbow as straight as possible. Hold for five seconds. Lower and repeat.
   
   
3. Then, lift both arms and your head at the same time. Hold for five seconds. Lower and
   repeat.

Alternative Hip Extensor Exercise

1. Stand facing a wall with your feet a shoulder’s width apart.
2. Place your hands on the wall in front of you for support.
3. Keeping your body erect, slowly raise one leg backward.
4. Keep your knee as straight as possible.
5. Hold for five seconds.
6. Relax to starting position.
7. Repeat with the other leg.

Bent Rear Kick Cross

This exercise isolates your buttocks. Get down on all fours on a flat surface as if you’re preparing to crawl around the floor, evenly distributing your weight on your palms and knees. Elevate one leg several inches off the floor and push it up and back, as if you’re trying to kick something behind you.

Your hamstring should be parallel to the floor, your leg should be bent at a 90-degree angle, and your heel should face the ceiling when you’ve completed the movement. Hold for two seconds while flexing your buttocks. Slowly lower your leg to the floor and repeat the movement with your other leg. You should feel tension in your butt and your hamstring while performing this exercise. Perform 12 to 15 reps and four sets total.

Single Leg Raise

The single leg raise is an exercise designed to work your hip extensor. Lie face up on a flat surface. Bend your right knee, so your right foot rests flat on the floor. Your left leg should be straight and your knee relaxed.

Exhale as you slowly raise your left leg up until your knees are parallel. Inhale as you slowly lower your leg back down. Don’t allow your leg to touch the floor; try to keep it at least an inch above the floor. Perform three sets of 15 to 25 repetitions. Switch legs and repeat.

When you become comfortable performing this exercise, you can add light ankle weights to increase the resistance and make the movement more challenging.

Lying Hip Raise

This exercise works your hip flexors and your gluteus. Lie face down on the floor with your legs extended. Bending only at the hip, exhale as you slowly raise your right leg a few inches off the floor. Hold your leg in the air briefly and then slowly lower your leg back to the floor. Repeat with the opposite leg. Continue alternating each leg throughout the exercise. Perform three sets of 15 to 25 repetitions. You should feel a mild burn in your hips and gluteus while performing this exercise.

Side-Lying Hip Abductor Lift

Lie on your left side with your legs extended, your head resting on your left forearm and your hips and shoulders facing forward. Bend your bottom knee (which is your left knee if you are lying on your left side), then exhale and slowly lift your top leg three feet in the air, then lower as you inhale. Repeat the exercise with the opposite leg. Perform three sets of 15–25 repetitions.

Photo by Toscar Fadamic: https://www.pexels.com/photo/strong-man-posing-outdoors-with-blue-sky-32464853/