9. Squats and Lunges
If you want to develop lower-body strength, then squats and lunges are your best choices. These positions are multiple-joint exercises and could make you breathe heavily after doing a few sets.
Moreover, a study on balance and lower limb muscle activation between in-line and traditional lunge exercises show that split squat and lunge are exercises that increase hip and knee extensor muscle strength.
10. Side-lying Hip Abduction
You can do side-lying hip abduction if you want to strengthen your hip muscles without intense exercise. This position is so easy. It is best if you do this on a flat, stable surface.
- Step 1: Lie on your side with your leg both straight. One foot should be resting on the ground and the other on top of it.
- Step 2: Lift and lower your leg up and down while maintaining your body position. Make sure your hips don’t open up and keep your body straight.
- Step 3: Repeat this movement for your desired number of reps on each side of your body.