By adding All Pro Ankle Weights you can increase the intensity and challenge of exercises. While functional standing exercises are many times recommended for hip and leg strengthening, these exercises are effective and are great to isolate muscles. Additionally they can provide a pain free option for strengthening when squats cause pain or after surgery when standing is not recommended. Check them out in action in the video below!
These three exercises are great to do in series to strengthen hip flexors, hip extensors and hip abductors. Ensure the hips stay stacked and that you don’t roll out of position throughout the exercise.
1. Lying on your stomach lift your whole leg as a unit without arching your back, raise on a count of 1 and lower with a count of 2.
2. Lying on your side with your hips stacked, raise your upper leg up and back on a count of 1 and lower with a count of 2.
3. Lying on your back, raise your leg with a count of 1 and lower with a count of 2 ensuring your knee stays straight throughout motion. When utilizing ankle weights ensure you are using a weight that is challenging to complete 8-12 reps but does not lead you to lose good form.
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