Bridge Pose (Setu Bandhasana)
Allowing the center of gravity to be below the hips will dramatically reduce the force it takes to move the hips from a flexed (bent) position into an extended position.
eg., such as a squat (hip flexion) to stand (hip extension)
As the squat may unapproachable to some readers at this moment, we will use bridge pose as an intro to leg strength and hip extension.
Begin lying supine (on the back),
with the feet close to the hips
feet at least sitting bone distance apart.
Slightly wider feet may allow for a more stable base; though there is a point of too wide when the practitioner ends up in knee valgus (knock knee).
Look to root the feet (driving down into the ground as a means to lift the hips)
Consider working up to 5 repetitions of lifting into bridge and holding 5th lift for 5 slow breaths
See video below:
Goddess Pose (Utkata Konasana)
For individuals ready to work leg strength from standing we will begin to approach goddess pose (or horse stance as it is called in traditional martial arts).
Begin standing feet about 3/4 of a leg distance apart
Slight bend in the knees
Neutral Pelvic tilt will be ideal,
a heavier tailbone may be helpful for practitioners who have trouble accessing the abdominal muscles
Bracing (or scooping) abs to protect the lower back
Upper body is in a relaxed though extended position
Work on Progressing from:
30 second holds
45 seconds
60 seconds
90 seconds
120 seconds
Once you feel comfortable with the above variations, consider approaching leg strength via squats or lunges.
As you continue your journey to stronger legs, be sure your forward folds are being accessed at your hips and not your back
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