Donkey kick
Get on your hands and knees, making sure your hands are in line with your shoulders and your abdominals are tight. Lift your right leg up and keep your knee bent at 90 degrees. Kick your leg up until the bottom of your foot is as close to the ceiling as possible. Hold, squeeze and lower. Do three sets of 20 repetitions on each leg.
Walking lunge
Standing tall and holding a dumbbell in each hand, step forward with your right foot and let your left knee drop down behind you by bending at the knee so that your knee is just above the floor. Be sure that your right knee does not pass your toes. Push through your left heel as you come back up, and bring your left leg forward, dropping your right leg. Complete two sets of 10 on each leg.
Step up
Stand tall behind a bench or box with a 5- to 10-pound dumbbell in each hand. Step up with your left foot and press your heel onto the bench. Straighten your leg as you land on the bench and bring your right leg up so your thigh is parallel to the floor. Step down with your right leg and repeat with the same leg for 15 repetitions. Switch to stepping up with your right leg for another 15 repetitions. Do both sides three times.
Kickbacks
Standing upright, hold on to a wall or the back of a chair. Attach a 2- to 5-pound ankle weight to your right ankle and kick your thigh to the rear until your hip is extended completely. Make sure to keep a slight bend in your left leg as you push back with your right. Do eight to 12 repetitions and switch legs.
