Leg & Glute Exercises and Stretches

Strengthening Exercises
The gluteal muscles, or glutes, are one of the largest muscle groups in the body and an area that most people want to tone. Fortunately, it's relatively easy to isolate and exercise these muscles. We'll show you several exercises to strengthen and dene your butt, including hip extensions and lunges. Let's start this lower!body workout with donkey kicks, which work your butt and your lower back. Bent Leg Donkey kicks

Assume start position as shown by kneeling down and supporting your upper body on your forearms. Keeping your right knee bent, slowly lift that leg behind you so your foot raises up toward the ceiling. Return to start position and repeat with left leg. Perform 1!3 Sets of 15 reps on each side.
Straight Leg Donkey Kick

Straight leg donkey kicks are an e"ective way to work the butt. You don't need any fancy equipment for this glutes exercise, just an exercise mat.Assume start position as shown by kneeling down and supporting your upper body on your forearms. Lift right leg behind you so your foot lifts up toward the ceiling while keeping it straight. Return to start position and repeat with left leg. Perform 1!3 Sets of 15 reps on each side.

Hip Extension on Stability Ball

In a hip extension, the hands and toes are positioned on the oor and the legs are# raised one at a time. This variation of the glutes exercise uses a stability ball for support. 1. Assume start position as shown by laying face down on stability ball, hands and toes on oor. 2. Extend left leg toward ceiling. 3. Repeat on right. Perform 1!3 Sets of 15 reps on each side.
Donkey kick with Stability Ball

Assume start position as shown by supporting body weight on stability ball. Balance on right foot, and kick left foot out behind you. Repeat with other side. Perform 1!3 Sets of 15 reps on each side.
Plank with Butt Lift

For a challenging glutes strengthener, try this plank with butt lift. Keep your motion slow and controlled for this exercise. Assume start position as shown. Bend left knee with foot exed. Lift foot up toward ceiling, then bring back down and hover knee above oor. Repeat with other side. Perform 1!3 Sets of 15 reps on each side.

Stationary Lunge with Hip Extension

The stationary lunge with hip extension incorporates two moves in one exercise. Mimic these photos to ensure you're using the correct form for this butt!building exercise. Assume start position as shown. Lower body by bending both knees at 90!degree angles. Return to start and extend leg out behind you, contracting butt muscles. Repeat with other side. Perform 1!3 Sets of 15 reps on each side.
Hamstring Bridge with Stability Ball

The hamstring bridge with stability ball works the thighs and butt while also stretching the lower back. The exercise requires pushing against a surface with the feet while elevating the back. Assume start position as shown by lying on oor, bottom of feet supported on ball. Lift your hips up o" the oor and contract your butt and hamstrings. Perform 1!3 sets of 15 reps.
Hamstring Curl with Stability Ball

Assume start position as shown by lying on the oor, back of calves resting against ball. Lift butt o" oor by lifting hips toward ceiling. Pull the ball in with your feet. Push the ball back out. Perform 1!3 sets of 15 reps.

Hamstring Curl with Stability Ball

The hamstring curl with dumbbell utilizes a small weight to work and strengthen the muscles in your thighs. The exercise requires pulling the legs in toward the back of the body. Assume start position as shown by holding a light dumbbell between your feet. Bend at knees to pull dumbbell toward butt. Slowly lower weight to start position and repeat. Perform 1!3 sets of 15 reps.
Single Leg Bridge

The exercise requires simultaneously pushing with one leg and stretching with the other. Assume start position as shown by bending right leg and lifting left leg up toward ceiling. Lift butt o" oor by pushing o" right foot and lifting hips toward ceiling. Return to start position and repeat on other leg. Perform 1!3 Sets of 15 reps on each side.
Romanian Deadlift (RDL) with Medicine Ball

The dead lift with medicine ball incorporates a weight into a basic stretch motion. It is important to keep your movements uid and gradual with this exercise to avoid strain. Assume start position as shown. Keeping the medicine ball close to your body, slowly lower it down toward your feet. As you return to start position, contract your butt and hamstring. Perform 1!3 sets of 15 reps.

Single Leg RDL with Medicine Ball

The single leg dead lift with medicine ball builds on the basic dead lift by adding a leg extension movement. The movement e$ciently exercises your strength, balance, and exibility. Assume start position as shown. Keeping the medicine ball close to your body, slowly lower it down toward your feet as you lift your leg behind you. As you return to start position, contract your hamstrings and glutes. Perform 1!3 Sets of 15 reps on each side.
Squat with Dumbbells

This version of the squat requires holding a "sitting" position in the air. You may choose to incorporate weights into this leg exercise for added strengthening benets. Assume start position as shown, legs shoulder width apart, toes slightly pointed out. Keeping your weight in your heels, bend at knees and push your hips back as if sitting in a chair until your thighs are parallell with the oor. Return to start position and repeat. Perform 1!3 sets of 15 reps.

Overhead Squat with Medicine Ball

This version of the overhead squat incorporates a medicine ball to the basic squat to add a strengthening component to the motion. The exercises requires holding the ball above your head while lowering your legs into a "sitting" position. Stand up with feet shoulder width apart, toes slightly pointed out and medicine ball overhead. Hold the ball overhead as you bend your knees and push your hips back as if sitting in a chair. Return to start position. Perform 1!3 sets of 15 reps.
Sumo Squat with Medicine Ball

The sumo squat with medicine ball involves a deeper bending of the knees than the previous squatting exercises which really utlizes the glutes, hamstrings and inner thighs. Care should be taken to move slowly and uidly to avoid straining the knees. Start with legs as wide apart as you can comfortably stand. Bend your knees out to the side, and lower the medicine ball toward the oor. Make sure to keep your back straight. Contract your leg muscles and squeeze your inner thighs and butt on the way up. Perform 1!3 sets of 15 reps.

Stationary Lunge with Bar

The stationary lunge with weight bar uses a support, which allows you to bend your legs close to the ground and achieve a more stimulating workout. The exercise requires bending the knees at 90!degree angles and lowering your body towards the oor. Assume start position as shown. Grip bar with one hand, rest the other on your hip. Step back with leg to form a split stance, and lower that knee to the oor to form two 90!degree angles with both legs. Hold for 2 seconds, and come back up into the split stance. Perform 1!3 Sets of 15 reps on each side.
Side Lunge with Medicine Ball

The side lunge stretches the legs. The movement requires bending one knee while stretching out the opposite leg. A weight or ball may be used to help keep the arms well!placed. Assume start position as shown, feet together. Keeping your left leg straight, step out to the side with your right leg and bend at your right knee. Push o" the right leg to return to start position. Perform 1!3 Sets of 15 reps on each side.

Diaganol Lunge with Bar

When doing the diagonal lunge, your body traces a slanted backward path as your leg steps behind you. This leg exercise also works out your abdominal muscles, as it involves a twisting motion at the waist. Assume start position as shown, feet shoulder width apart. Use your right foot to step back to the left in a diagonal line behind you. Return to start position and alternate between legs. Perform 1!3 Sets of 15 reps on each side.

Leg Cycle Exercise

Start by lying on your back with both legs upward. Extend both your arms out at your sides for balance. Begin a cycling motion with your feet in the air. Try to increase the range of motion in the knee joint area, so the exion in each leg goes from almost straight and extended to bent at a ninety degree angle.

Leg Adduction
As shown, start with one foot above the chair, and one below resting on the ground. Raise the straightened leg upward against the bottom of the chair. Hold for ten seconds and then return the leg to the oor.

Horizontal Straight-Leg Raise with Chair

Use two chairs or a chair across from a sofa. While seated, extend your leg so that it rests on the other chair. Slowly raise the leg no more than twelve inches, keeping it straight during the motion. Hold for ten seconds, then return to starting position. Repeat ten times for each leg.

Standing Hamstring Curl

Stand behind a chair using the back of the chair for balance. Flex your left leg up to about a ninety degree angle, hold for ten seconds, then go back to starting position. Switch legs, and do ten repetitions with each leg.

Knee Full Extension Exercise

Start by sitting in a chair that is high enough so that the knee can bend to a ninety degree angle. Slowly raise the leg until it is horizontal with toes pulled back towards you. Hold for ve seconds, and slowly let it return to the ground. Repeat with other leg. Do twenty repetitions, if able.

Straight-Leg Lift Exercise

Start by lying on your back with your left leg bent upward. Keep your right leg completely extended straight out. Slowly raise your right leg to about a forty!ve degree angle, keeping the leg locked straight. Hold for ve seconds and then slowly lower to the at, resting position. It is not necessary to take the leg straight up to ninety degrees, as the most di$cult range of motion is the rst two feet o" the ground. Repeat twenty times. Switch to the left leg.

Stretches
Piriformis Standing
This exercise can be done at work, or on the golf course, because it can relieve back pain without requiring you to lay down on the oor for the standard piriformis stretch. To help you maintain your balance, you can lean against a wall or tree. Start by raising your knee in front of you. Slowly swing your knee across your body and hold for 30 seconds. Repeat with other knee.

Straight-Leg Piriformis Stretch

Lie on your back as shown. Raise your left leg and bring it across your body, trying to make it touch the ground by your right hand. Keep both your shoulders at to the ground. Hold for twenty seconds, then return to starting position and repeat for the other leg. Do ten repetitions with each leg.

Single Knee To Chest

Start with both legs and feet together at on the ground. Raise your right knee upward and pull it toward your chest with your hands. Hold for 30 seconds, then return to starting position. Repeat with other leg. Do 2!3 repititions with each leg, alternating between right and left leg.

Hip Flexor / Quad Stretch

Stand tall with feet hip!width apart, knees relaxed, toes pointing forward or in a comfortable position, upper body lifted, body weight distributed in the hips over the heels, shoulders relaxed. Step forward with right leg. Bend both knees in line with hip bones. Tilt the pelvic girdle upward. Hold the abdominal muscles in tight. Remain lifted through the spine. Hold for 30 to 60 seconds. Repeat with other leg.

Body Flexion
Start on your knees with hands across abdomen. Slowly lean forward and let your body curl forward, keeping your head o" the ground. Hold for 30 seconds. Repeat 2!3 times.

Body Flexion & Stretch

Start on your knees. Slowly lean forward and let your hands stretch outward and forward. Be sure to keep your head o" the ground. Hold for 30 seconds. Repeat several times.

Bend Over
Start by standing straight up. Cross your arms across your chest. Slowly bend over, allowing the weight of your upper body to stretch your back. Relax as you stretch both your back and the back of your legs. Hold for 10 seconds. Return to stand up position. Repeat exercise 10 times.

Runner's Stretch

Start in a sitting position with legs extended and feet together. With your hands at against the ground, slowly extend foward as far as you comfortably can. Hold for 30 seconds and relax. Repeat stretch 2!3 times.

Knee Chest Tuck Stretch

Assume start position as shown by laying on your back, hands comfortably at your sides. Use hands to gently pull knees into body and up towards your chest. Hold for 10 to 15 seconds. Hold for 30 seconds and relax. Repeat stretch 2!3 times.

Hamstring Low Back Stretch

Assume start position as shown by lying on your back, hands behind your knees. Slowly extend your legs up to the ceiling to straighten them out. Hold for 30 seconds and relax. Repeat stretch 2!3 times.

Hamstring Inner Thigh Stretch

Work two major leg muscles with this exercise, which combines inner thigh and hamstring stretches. The movement requires bringing the upper half of the body towards the oor. Assume start position as shown by sitting up straight, legs out to sides. Exhale as you slowly reach forward and tuck your head in gently. Hold for 30 seconds and relax. Repeat stretch 2!3 times.

Alt Hamstring / Adductor Stretch

Assume start position as shown. Stretch both hands to your left. Stretch both hands to your right. Hold for 30 seconds and relax. Repeat stretch 2!3 times.

Quad Stretch

Assume start position as shown by laying face down on the oor. Bend at the knee and gently hold the top of your foot to stretch the front of your thigh. Hold for 30 seconds and relax. Repeat stretch 2!3 times.

Psoas / Back Stretch

Start by sitting on appropriate sized ball. Walk your legs forward and stretch your hands up overhead as you support your body on the ball. Hold for 30 seconds and relax. Repeat stretch 2!3 times.

Ankle Stretch
Place one end of a Sportcord over your right foot at the instep %not the tip of the shoe&. Extend your right leg and pull up the Sportcord until you have the desired resistance and di$culty. Extend your right toe downward, as if you are pressing on the gas pedal in your car. Hold extended for ve seconds, and then repeat twenty times. Switch

Knee /Glute Stretch

Start with your right leg slightly bent as shown, and with your left leg crossed over the other. Grab the right leg at the back of the thigh and pull toward the chest until the right leg is straight up, but no farther. Hold for ve seconds, then return to starting position. Switch legs and repeat. Do ten repetitions with each leg. Discontinue if the exercise causes more pain to your sore knee

Calf Stretch

The purpose of the calf stretch is to lengthen the muscle at the back of the calf called the gastrocnemius muscle. To stretch this muscle e"ectively, keep both feet in a parallel position. Stand tall with feet hip!width apart, knees relaxed, toes pointing forward or in a comfortable position, upper body lifted, body weight distributed in the hips over the heels, shoulders relaxed. Place both hands on right thigh and step forward with right leg, bending the knee in line with the heel. Press the left heel down into the oor. Keep feet parallel and pointing forward. Hold for 30 to 60 seconds. Repeat with the other leg.

NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back. Contact your local chiropractor to see if it is right for you.