1. Stand behind a chair, with right hand holding chair back for support. With right knee slightly bent, lift and bend left knee so left heel touches right leg at knee height and left knee points to the left.
2. Keeping right knee slightly bent and left knee pointing left, contract buttocks and press left knee and thigh backward behind you. Do 10 reps for each leg.
Bridge Lift
Steps:
1. Lie on back with knees bent, feet flat on floor about shoulder-width apart and arms at sides. Lift hips for 2 counts while keeping glutes squeezed, so you form a diagonal line from shoulders to knees.
2. Extend left leg straight out in line with torso for 2 counts, then bend and return foot to floor, holding another 2 counts. Lower hips to floor. Repeat with other leg, 10 reps per leg.
