Body Tech - Hip and Buttock Exercises

HIP/BUTTOCKS EXERCISES

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TONING

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 3 to 6 inches off the floor.
Squeeze your buttocks and tighten your abdominals. Hold briefly, then release, keeping the leg extended.
Perform one set of reps, then repeat with the opposite leg.
Strengthens abductor (outer thigh) and gluteal (buttocks) muscles.

Glute 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, then repeat with the opposite side.

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, then repeat with the opposite 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 gluteal muscles.
Hold briefly, then slowly lower.
Perform one set of reps, then repeat with the opposite leg.

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 gluteal 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 postion. Do reps, then repeat with other leg.

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 floor in front of chest for support.
Keeping torso stationary, lift right leg as high as you can without rolling forward or backward.
Lower leg to starting position.
Perform one set of repetitions, 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.

TONING WITH RESISTANCE

Hamstring Press with Ankle Weight

With an ankle weight strapped to your ankle, 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 the knee and lift the weighted ankle slowly toward your buttocks. Keep your knees together and squeeze the hamstring and gluteal muscles.
Hold briefly, then slowly lower.
Perform one set of reps, then repeat with the opposite leg.

Hamstring Press with Exercise Band

With an exercise band around both ankles, 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 the foot slowly toward your buttocks.
Lift the foot as far as you can against the resistance of the band. Keep your knees together and squeeze the hamstring and gluteal muscles.
Hold briefly, then slowly lower.
Perform one set of reps, then repeat with the opposite leg.

Hamstring Pulse

Position yourself on your hands and knees. Holding a small ball behind the left knee, lift your left leg up behind you almost to hip level.
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.
Pulse the left leg up and down, holding the ball behind the knee. Each pulse should be a very small movement.
Perform one set of reps and then switch to the other leg and repeat.

Hamstring Roll with the Ball

Lie on your back and place both heels on top of an exercise ball.
Contract your buttocks and lift them slightly off the floor, pressing the heels into the ball.
Slowly roll your heels down the ball, pulling the heels toward your buttocks. Remember to keep your buttocks lifted and contracted.
Roll the heels back and repeat, keeping the buttocks lifted off the floor throughout all repetitions.
This exercise may take some practice to maintain balance. For beginners, try the exercise without lifting the buttocks off the floor - simply roll the heels back and forth on the ball to get familiar with the motion.

Lying Single Leg Lift

Secure a 1 to 3 pound ankle weight around each ankle.
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 floor in front of chest for support.
Keeping torso stationary, lift right leg as high as you can without rolling forward or backward.
Lower leg to starting position.
Perform one set of repetitions, then repeat with the opposite side.
Strengthens upper hip and gluteus medius.

FREE WEIGHTS

Hamstring Lift with Dumbbell

Position yourself on your hands and knees. Place a dumbbell securely in the crook in back of the knee.
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 to hold the dumbbell, 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, then repeat with the opposite leg.

Squat and Press

Stand to the right of a step. Put your left foot up on the step. (You can also perform this exercise without the step, keeping feet flat on the floor.) Hold a dumbbell in each hand, with your hands at shoulder height and elbows pointed down.
Squat, keeping your knees in line with your ankles, until your thighs are just about parallel with the floor.
As you straighten up to the starting position, press the dumbbells straight overhead.
Slowly lower the dumbbells. Repeat one set of reps, then change sides and put the other foot up on the step.

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