Put the bag on your shoulders, holding it securely at each end. Take a big sidestep and lower until you feel a stretch through your groin. Return to the start and repeat to the other side.
Place the bag on the shoulders, securing its placement by holding the main handles. Squat to the point where the knee joint is at 90 degrees, and return to the standing position. Keep the back in a neutral position throughout the movement. On the downward movement, ensure that the knee doesn’t come too far forward over the foot. Perform 12 to 15 repetitions.
Take the bag by the other grips and hold it across the shoulders. Perform a squat. As you stand up, press the bag above the head.
Step up with your left foot [A], bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor [B]. Lower your right leg back to start, then the left. Repeat with the other leg. That's 1 rep; do 10.
Hold the weights at shoulder height, and you step up onto the bench. As your body comes up so will the weights, you complete the shoulder press. Then step back down and lower the weights to shoulder level again. Repeat 12 so 6 each leg.
1. Standing Side Kick
Targets: Inner thighs, glutes, quadriceps, outer hips
2. Side Jump
Targets: Inner thighs, glutes, hamstrings, outer hips
3. Hip Raise
Targets: Hip flexors, outer hips, outer thighs, glutes
4. Traveling Squat-Kick
Targets: Thighs, glutes, quadriceps
5. Leg Raise
Targets: Outer thighs, glutes, hip flexors
For hip flexors and glutes
Starting out on all fours, cross your left leg under your body, so that you are almost resting on your left hip. Extend your right leg directly behind you [A]. Lower your upper body over your left leg, placing your forearms on the ground in front of you [B]. Hold for 30 seconds, then switch sides.
Take deep breaths to help yourself sink deeper into the stretch.
Outer Hip Stretch
Half Happy Baby
Open Up Tight Hips
Tight hips seem to be a common problem for almost everybody — from runners to cyclists, from deskbound bloggers to dancers. Give this area a little extra love with this sequence of eight hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine.
This calming hip opener also stretches your lower back.
Extended Wide Squat
This relaxing stretch targets both hips at once while opening up your lower back.
The hip flexors, the muscles at the front of the hip, can become extremely tight just from sitting. This intense stretch targets that area as well as the outer hips.
Head to Knee
A popular stretch for runners, Head to Knee targets the hips and hamstrings while giving the back a nice stretch too.
A basic yoga pose, Pigeon is one of the most effective hip openers because you can focus on one hip at a time.
Wide Stance Squats
Stand up tall with a wide stance — one step out from shoulder-width — and hold a dumbbell, kettlebell or water jug in between your legs. Draw your shoulders back, maintain a flat back, and slowly squat down until your quads are parallel with the floor.
Use your core and a strong lower back to resist hunching forward. Powerfully contract your butt, press through your hamstrings and heels, and return back up to start. Your heels drive the pressure — NOT your toes. Complete 3 sets, 12 reps.
Suitcase Deadlift and Lateral Step-Up
Stand to the right of a step with a heavy dumbbell in your right hand and squat until the weight is at your shin. As you stand, step to the left to plant your left foot on the step, quickly followed by your right foot so that you're standing on the step. Return to start. That's one rep. Do five, then switch sides and repeat. Rest for 60 to 90 seconds, then repeat for a total of two sets.
Single leg squats
Works: All muscles below the waist, including core, quadriceps, hamstrings and gluteals.
Standing with your legs shoulder-width apart, extend your left leg straight out in front of you, making sure your muscles are tensed and foot’s flexed.
Extend your arms forward to counterbalance your body weight as you squat down with your right leg, pushing your body weight back as though you’re going to sit down into a chair and exhale as you lower down.
Keep your core engaged throughout to support your back. Inhale and return to the start position, repeating 10 times.
Swap legs and do 10 more reps. Rest for 30 seconds, then perform a second set.
A killer move that will torch calories as it works your core. Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.
Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.
Repeat 8 times; switch legs and repeat.
Single Leg Deadlift
STEP 1: Grab two dumb bells, one barbell or a kettleball and start off standing with all your weight on your right leg.
STEP 2: Hold the weights down and in front of your legs and lift your left leg back at a 90-degree angle.
STEP 3: Then slowly hinge at your waist bringing the weights down towards your feet and your left foot back and towards the sky.
STEP 4: Keep your shoulders back and your back flat.
STEP 5: Slowly move back up to the starting position keeping your left leg off the ground until you have done all 20 reps. Then switch legs.