A standing knee-lift move that warms up your hips, legs, and core.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee toward hip height as the opposite arm swings forward.
3. Lower that foot under control.
4. Repeat on the other side and keep alternating.
5. Move at a steady pace and stay tall.

A dynamic stretch that sweeps toward your front foot to warm up your hamstrings and calves.

1. Stand tall with one heel slightly forward and toes lifted.
2. Hinge at your hips and sweep both hands down toward your foot.
3. Keep your front leg mostly straight as you reach.
4. Return to standing and repeat for your reps.
5. Switch legs and repeat on the other side.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

An isometric squat hold against a wall that trains your quads, glutes, and endurance.

1. Stand with your back against a wall and feet hip-width apart.
2. Walk your feet forward and slide down until your thighs are near parallel.
3. Keep your back on the wall and knees over your ankles.
4. Hold the position and breathe steadily.
5. Stand up by pressing through your feet when finished.

A side-lying hip exercise that trains your glutes and outer hips.

1. Lie on your side with knees bent and feet stacked.
2. Brace your core and keep your hips stacked.
3. Lift your top knee while keeping your feet together.
4. Lower your knee with control to the start.
5. Finish your reps, then switch sides.

A side-lying leg lift that trains your outer hips and glutes.

1. Lie on your side with your legs straight and hips stacked.
2. Brace your core and point your top foot straight ahead.
3. Lift your top leg up without rolling your hips back.
4. Lower with control to the start position.
5. Finish your reps, then switch sides.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A knee extension drill that trains your quads and control near a straight knee.

1. Anchor a band behind one knee and step back to add light tension.
2. Stand tall with that foot flat and your knee slightly bent.
3. Straighten your knee by tightening your thigh.
4. Pause briefly, then bend your knee with control.
5. Finish your reps, then switch legs.

A controlled step from a raised surface that trains your quads, glutes, and balance.

1. Stand on a step with one foot near the edge.
2. Let the other foot hover off the front of the step.
3. Bend your standing knee and lower your free heel toward the floor.
4. Tap lightly, then press through your standing foot to return to the top.
5. Finish your reps, then switch legs.

A chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

A standing lower-leg move that trains your calves by lifting and lowering your heels.

1. Stand tall with both feet hip-width apart.
2. Press through the balls of your feet and lift your heels.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.
5. Repeat for your reps.

An isometric squat hold against a wall that trains your quads, glutes, and endurance.

1. Stand with your back against a wall and feet hip-width apart.
2. Walk your feet forward and slide down until your thighs are near parallel.
3. Keep your back on the wall and knees over your ankles.
4. Hold the position and breathe steadily.
5. Stand up by pressing through your feet when finished.

A seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

A kneeling stretch for the front of your hip. It targets the hip flexors on one side at a time.

1. Kneel with one knee down and the other foot in front.
2. Tuck your pelvis slightly and keep your chest tall.
3. Shift your hips forward until you feel a gentle stretch.
4. Hold the position and breathe steadily.
5. Finish the hold, then switch sides.