Four-Way Hip Extensions

Another surprise in this study was the multi-hip (or four-way) extension. This exercise (which involves that weird looking machine on a platform at the gym) targets the hamstrings as well as the gluteus maximus and medius. This machine can be a little strange to use, so get a trainer or helpful gym-goer to help you with the adjustments if you need to. How to do it:

1. Stand on the platform, sideways to the roller pad and make sure the pad is up high.
2. Swing the inside leg over the roller pad so that it's resting on the back of the thigh.
3. Hold onto the handles to help keep your balance, and keep the abs in and the torso straight.
4. Press the roller pad down with your thigh until the heel is out behind you (knee slightly bent)
5. Don't arch the back!
6. Slowly bring the leg back and repeat all reps before switching sides.
7. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Squats

In the study, scientists found that squats are an overall great exercise for activating the gluteus maximus and the gluteus medius. While they weren't the number one exercise for muscle activation, they still remain my personal favorite for overall lower body work.

Squats are a great exercise for the glutes, hips and thighs and adding a ball to the move can add great support for the back while allowing you to get into perfect squat position to protect the knees. How to do it:

1. Stand with about hip or shoulder-width apart and place an exercise ball behind your lower back and against a sturdy wall for support.
2. If you choose to hold weights, you can keep them at your sides, hold them just over the shoulders or prop them on the upper thighs.
3. Bend the knees and lower into a squat, keeping the knees in line with the toes.
4. Lower down as far as you can (but no lower than 90 degrees) and push into the heels to go back to starting position.
5. Do 1 to 3 sets of 10 to 16 reps.

Tips:

• Keep your knees in line with your toes.
• Press through the heel of your foot as you push up from the squat.
• Avoid letting the knee bend over the toe.

Chris Fanning

Beginner: Single-Leg Balance/Reach

Targets: Abs, glutes, and inner thighs

• Stand with feet hip-width apart, knees slightly bent, abs engaged, hands on hips.
• Lift right foot 12 inches off floor in front of you.
• Keeping left leg still, rotate right leg out to side, then twist torso to right as you move leg diagonally behind you.
• Sweep leg back to front as you return to start. Do 10 reps, keeping foot lifted.
• Switch legs; repeat.