Here are some ideas for resistance if you do not have weights at home:
- Carry your girlfriend/wife
- Carry your children
- Hold milk jugs by your sides
- Get a sandbag and place it over your shoulder.
Lying One-Leg Hip Extension
Lay down on your back with bent knees and feet flat on the floor. Lift one leg up off the floor, and tuck it in close your chest. Use your hands around this knee to keep in place as you execute the movement.
Use your glutes, bridge your hips up to full contraction. Pause, then slowly bring your hips back down to the ground. Complete all reps on one side before repeating on the other side.
You can make this movement harder by placing two feet on a stability ball, and simply lift your hips up and down. If you need a tougher movement, then try the stability ball leg curl.
Stability Ball Leg Curl
If you have not yet used a stability ball, it’s time to get one. You can purchase one for about $20.
To perform this movement, lie on the ground, and place the soles of your feet on a medium-sized stability ball. Keep your abs tight as you lift your hips up off the ground, while still keeping soles on the ball, and legs straight.
From this position, contract your hamstrings, and pull the soles of your feet towards your body, rolling the ball towards you. Pause, and slowly return the ball to starting position.
1A) Step Up x 8 reps
1B) One-Leg Hip Extention or Stability Ball Leg Curl x 8 reps
Instructions: Perform 8 repetitions of 1A, then without rest, perform 8 repetitions of 1B. Rest 1 minutes, then repeat 2 more times for a total of 3 rounds.