Hinge Lunge – 4x each side
Extensions – 6x each side
Hinge Lunge – “Hinging at the hip” Stay on one side to start, lunge backwards and forwards for the full 4 total reps on each side. Think about driving off of that front leg when you lunge to the back really utilizing your quad, then pushing off the front leg after lunging forwards. Keep tension through your core muscles and keep your eyes forward so that your upper body doesn’t collapse forward.
Extensions – Think of these as a side plank with a hip dip that leads into that extension. Position yourself into a side plank from the forearm with the bottom leg as the support with your knee bent back and hips and chest open. Pull upwards through the hips and pressing off of your forearm, extend your leg up, keeping it in line with your body. Squeeze your glutes! This exercise is designed to strengthen the gluteus medius. Engaging the gluteus medius properly will help prevent IT Band issues and anterior knee pain.