Lose your back against the wall and lift your legs
This exercise helps strengthen the quadriceps and glutes, while also testing coordination and endurance. This move also affects deep, stable muscles in the hips and core muscles.
Slowly lower yourself into a wall-leaning position with your knees at a 90-degree angle. Lift your right leg slightly up, holding for 2 seconds. Lower and lift your left leg. Continue alternating for 30 seconds.
Bring your legs back and push your knees
This exercise strengthens the glutes, hamstrings and core, while improving hip balance and mobility. The opposite leg increases the depth of the movement.
Meanwhile, the knee push-ups test your strength and control. This move affects your legs from many angles.
Stand up straight with your legs hip-width apart. Step back with your right foot into a position. Pull your left leg up to bring your right knee forward. Return to the starting position and repeat 8-10 times, then switch sides.
Bridge pose and raise one leg
This exercise activates the chain of the rear glutes, hamstrings, and lower back while requiring stability of the core muscles. The exercise increases the strength evenly between the two sides of the body and a slim, strong waist.
Raising one leg forces the muscles to work with higher intensity and accuracy. Keeping your body and legs at the right height proves your hips, core and hamstrings are strong.
Lie on your back with one leg down and the other leg straight. Press your heels into the ground and lift your hips up until fully stretched. Tighten your upper glutes, then slowly lower them. Do 10-12 reps per leg.
