Hip Extension

Strengthens buttock and lower-back muscles. Use ankle weights, if you are ready to. Stand 12 to 18 inches away from a table or chair, feet slightly apart. Bend forward from the hips, at about a 45-degree angle, holding onto the table or chair for balance. In this position, take 3 seconds to lift your left leg straight behind you without bending your knee, pointing your toes, or bending your upper body any farther forward. Hold the position for 1 second. Take 3 seconds to lower your left leg back to the starting position. Repeat with right leg. Alternate legs, until you have repeated the exercise 8 to 15 times with each leg. Rest; then do another set of 8 to 15 alternating repetitions with each leg.

Do hip extension as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.

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