Strengthening the muscles of the side and back of our hip and leg is very important for low back support, hip alignment, posture and stability, as well as keeping us stable when walking or standing on one leg, like when using stairs.
Standing with one hand on a wall, desk or countertop for support, lift the outside leg away from the body. Keep it in line or slightly behind the body, and the toes pointing forward. You should feel this in the side of your hip and your bottom. Strengthening the hips keeps us stable when walking or standing on one leg, like when we use stairs. Keep the upper body straight as you do this; don’t lean to the side. Switch sides.
Next, standing straight, extend one leg behind you as far as you can without arching your back or leaning forward. You can do a variation of this with the knee bent if that’s easier, keeping your toes pointed down. This exercise works on the muscles at your bottom and back of the upper leg which are important for low back support, hip alignment, posture and stability. Switch sides when ready.