How can I strengthen my hips?

Here's how to do quadruped single leg lifts to strengthen hips:

Reps: 10 on each side
Sets: 1-3
Intensity: Light to moderate
Tempo: 3-1-3
Rest: 30-90 seconds between sets

Starting position: Position yourself on hands and knees ("all fours") on the floor.

Movement: Extend your right leg behind you, slowly lifting it up to hip level. Pause, then return to the starting position. Finish all reps, then repeat with your left leg. This completes one set.

Tips and techniques:

• Keep your shoulders and hips even.
• Maintain a neutral spine.
• Contract your abdominal muscles throughout.

Too hard? Lie on your stomach, resting your chin on your hands. Slowly lift one leg off the floor. Pause, then slowly return to the starting position. Finish all reps, then repeat with the opposite leg.

Too easy? Add 1- to 3-pound ankle weights.