The kneeling hip extension (bent knee) and the kneeling hip extension (straight leg) You begin by kneeling down on the floor, with elbows and forearms supporting the upper body. For the kneeling hip extension bent knee, one leg is positioned on the floor to maintain balance while the other one is raised off the floor and the knee is bent at 90 degrees. In a controlled motion, contract the glutes and raise the bent leg to a comfortable position without compromising form approximately 2 inches. While maintaining your controlled motioned, lower the leg to the starting position. Keep your abs tight, avoid rotating the hips out during movement. In a controlled motion and do not allow the muscles to relax before the next repetition. For the kneeling hip extension (straight leg), one leg is positioned on the floor to maintain balance while the other one is raised parallel to the floor. In a controlled motion, contract the glutes and raise leg to a comfortable position without compromising form approximately 2 inches. While maintaining the controlled motion, lower the leg to the starting position. Repeat movement and do not allow the muscles to relax before next repetition. Both of these routines, you will complete 8 sets of 4 for the beginner, 12 sets of 4 for the intermediate and 12 plus sets of 8 for the advanced. For the walking lung, position your body as if you were on a balance beam with one foot in front of the other and knees slightly bent. Keep toes pointed forward with your body in good alignment (abs tight, chest up, back straight). In a controlled motion, step forward, lowering the body by bending knee and hip, keeping the back straight, and maintaining good body alignment. Keep knees in line with toes. Also avoid turning knees in or out. Keep forward foot flat on the ground, while continuing to lower your body just before the back knee touches the ground and without compromising form (back straight, abs tight, chest up). While maintaining controlled motion, step back leg to front and repeat the sequence of steps while walking. Keep knees flexible at all times. (avoid locking out knee) You should perform 8 –12 walking lunges. Walk forward, turn around then start again. Pause 5 – 10 seconds then start again.