Exercise Classification: Intermediate
Air Squat
Squat with Support
Goblet Squat
Tag: lowerbody
Categories
Supine Ball Squeeze
Exercise Classification: Intermediate
First trimester or postpartum only if performing without wedge.
Equipment: Medium rubber ball, wedge
Description:
- Start on back or with a wedge under upper body, place arms down at sides so that your upper body is on a slight incline
- Place a small ball between knees.
- Bring knees up until over hips and slowly squeeze the ball for count of 5.
- Complete 10 reps
MODIFICATION:
To make this easier, place a small foot stool or a few firm stacked pillows under your feet. Raise and lower your feet from the raised surface instead of the ground. Another way to scale this exercise down (easier) is to bring the knees up by bending the hips more than 90 degrees.
© WKU {2022} All rights reserved.
Categories
Side Lying Abductor Lift
Exercise Classification: Beginner
Side Lying Abductor Lift
Equipment: None
Description:
- Lay on side with lower arm supporting head, upper arm in front for balance and legs straight in line with body. Slightly bend upper leg knee and squeeze glutes (bottom) as you bring leg back behind body and hold for several seconds.
- Slowly raise the upper leg above hip level and return to start position.
- Keep your hips stacked on top of each other as you do this.
- Repeat on opposite side.
MODIFICATIONS:
If you are having trouble balancing in this position, bend your bottom hip and knee up a little. If you find yourself rolling backwards, do this next to wall with the wall behind you to help keep your from rolling backwards.
© WKU {2022} All rights reserved.
Categories
Side Lying Clam in Modified Side Plank
Difficulty: Advanced
Equipment: None
Description:
- Lay on side with lower arm supporting head, upper arm in front for balance and knees out front at hip level.
- Keep feet together as you raise the upper knee up and out and return to start position.
- Keep your hips stacked on top of each other as you lift and lower your leg.
- Repeat on opposite side.
MODIFICATIONS:
If you find yourself rolling backwards you can a.) limit how high you lift your leg b.) do this with a wall or couch back behind you to prevent you from rolling backwards.
© WKU {2022} All rights reserved.
Categories
Standing Hip Extension
Exercise Classification: Beginner
Equipment: Chair
Description:
- Stand with the hands resting on a sturdy chair for balance. Extend one leg out behind the body, knee is slightly bent.
- Lift the leg up. Keep the back straight and concentrate on tightening the gluteal (bottom/buttock) muscle.
- Repeat on opposite leg.
© WKU {2022} All rights reserved.
Categories
Standing Hip Abduction
Exercise Classification: Beginner
Equipment: Chair
Description:
- Stand with one hand resting on a sturdy chair for balance.
- Lift the outside leg away from the body, keeping your torso straight as you lift.
- Slowly lower it to the starting position.
- Switch sides.
© WKU {2022} All rights reserved.
Categories
Plie Squat
Difficulty: Beginner
Equipment: Ball, small pillow or small empty box.
Description:
- Stand in a partial squat position while holding the ball in front of your belly.
- Plie by raising your body up and raising ball overhead and until your legs are straight.
© WKU {2022} All rights reserved.
Exercise Classification: Beginner
Equipment: Chair or table
Description:
- Holding onto a stable support, stand in a stride position with one foot forward and one foot back.
- Slowly bend both legs. Keep your torso is upright and your back heel should be lifted off the floor.
- Tighten the lower torso muscles as you dip down as far as you comfortable can go.
- Switch to opposite side.
© WKU {2022} All rights reserved.
Categories
Squat with Support
Exercise Classification: Beginner
Equipment: Chair
Description:
- Use a stable support for balance.
- Stand with the feet in a straddle position.
- Slowly squat toward the floor. Knees should remain in line with the toes and helps remain flat on the floor.
- Hold for five seconds.
© WKU {2022} All rights reserved.
Difficulty: Beginner
Equipment: None
Description:
- Stand with the feet in a straddle position.
- Slowly squat toward the floor by dropping your bottom down and back as if trying to sit in a chair. Knees should remain in line with the toes.
- Squat as far as you comfortable can without allowing your heels to lift off the floor.
- Hold for a count of five.
© WKU {2022} All rights reserved.
